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Section 2 Planning Your Fitness Program

Section 2 Planning Your Fitness Program. Chapter 6. Bellringer. Make a chart describing fitness activities you presently engage in. Add to the chart how often you participate in each activity, how long you do the activity each time, and how intensely you exercise in each activity.

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Section 2 Planning Your Fitness Program

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  1. Section 2 Planning Your Fitness Program Chapter 6 Bellringer • Make a chart describing fitness activities you presently engage in. Add to the chart how often you participate in each activity, how long you do the activity each time, and how intensely you exercise in each activity.

  2. Section2 Planning Your Fitness Program Chapter 6 Objectives • Describe the important factors to think about before starting a fitness program. • Describe the steps involved in designing a fitness program. • Calculate your resting heart rate, target heart rate zone, and maximum heart rate. • Evaluate the use of the FITT formula in fitness training. • Design and implement a personal fitness program and set your fitness goals.

  3. Section 2 Planning Your Fitness Program Chapter 6 Getting Started with Your Fitness Program • consider the following factors: • Do you have any special health constraints? • How healthy are you enough to start a program? • What types of activities do you enjoy? • How much will your planned activities cost?

  4. W/ O2 use of oxygen in energy-generating process. exercise includes those performed at moderate levels of intensity for extended periods of time, maintains an increased heart rate. oxygen is used to "burn" fats and glucose short burst of intense exertion, where the glycogen or sugar is consumed without oxygen 3. Muscles Aerobic v Anaerobic

  5. Section2 Planning Your Fitness Program Chapter 5 Designing a Fitness Program • Yourresting heart rate (RHR) is the number of times your heart beats per minute while at rest.

  6. Section2 Planning Your Fitness Program Chapter 6 Designing a Fitness Program • Your maximum heart rate (MHR) is the maximum number of times your heart should beat in a minute while doing any physical activity. • To calculate your MHR, subtract your age from 220.

  7. Section2 Planning Your Fitness Program Chapter 6 Designing a Fitness Program • Your target heart rate zone is the range of heart rates in which you gain the most cardiorespiratory health benefits. • To calculate your target heart rate zone, multiply your MHR by 60 percent (0.6) and 85 percent (0.85). These are the lower and upper limits of the range.

  8. Stop Walk the mile calculate VO2 max Place student into groups of 4 Start filling in the lab, Show students how to fill in diagrams It should go into the next day (Tuesday) Health lab/notes finish notes create Fitness plan (Wednesday)

  9. Section2 Planning Your Fitness Program Chapter 5 Designing a Fitness Program • Compare your current abilities with the standards in the table below.

  10. Section2 Planning Your Fitness Program Chapter 6 Designing a Fitness Program • Set your fitness goals. • Your goals should be well planned and based on your abilities. • Choose goals you really want to achieve. • Divide your goals into short-term and long-term. • Write down specific objectives that will help you reach each short-term goal. • Keep track of your progress.

  11. Section2 Planning Your Fitness Program Chapter 6 Getting FITT • You can use the FITT formula as you plan activities in your fitness program. • The FITT formula is made up of four important aspects of fitness training: • Frequency: How many times a week • Intensity: How hard • Time: How long • Type: Exercise aerobic/anaerobic

  12. Cardiorespiratory Endurance (Aerobic) • F: 3-5 Xs a week • I: • 85% of your MHR 30 min • 50-60% of MHR 1 hour • T: 30-60 min (lose weight 60 min +) • T: Exercises that can keep the heart going for a continuous long period

  13. Muscles (anaerobic) • F: 2-3 times a week • I: • Resistance: how much weight are you going to lift (lbs) • Repetitions: # of times an exercise is repeated (8-15) • Sets: A fixed number of reps followed by rest.(12-15) • T: 30-45 minutes • T: • Endurance = more reps < sets & resistance.= toning of muscles • Strength = More sets & resistance < reps = bigger muscles

  14. Muscles • Sprints (swimming, biking, running) (legs) • Weight Training • Shoulders, arms, back, abdominals, chest, & legs

  15. Flexibility • F: 3-5 times a week • I: hold stretch 15-30 seconds • T: 15 minutes • T: Warm-up or cool down

  16. Seeing Results • It takes about 6 weeks to see results

  17. Section2 Planning Your Fitness Program Chapter 6 Getting FITT • Your fitness program should also include each of the following types of fitness training: • Developing cardiorespiratory endurance • Developing muscular strength/endurance • Increasing flexibility

  18. Section2 Planning Your Fitness Program Chapter 6

  19. Aerobic/Cardio

  20. Muscular Strength/Endurance (Weight lifting)

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