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LESSON 4- PLANNING A FITNESS PROGRAM
Chapter 5
Selecting the Right Exercise
Cardio EnduranceMuscle EnduranceMuscle StrengthFat Burner
Safety Issues
Choose safe places and timesDress AppropriatelyChoose good equipmentThink about the weatherListen to your body
Before and After
Warm Up- Gentle exercise you do to prepare your muscles for vigorous activity. (easy aerobics with a stretch)
Cool Down- Gentle exercising that let your body adjust to the workload. (brings blood circulation back to normal and lowers body temperature)
FIT Goals
Frequency- How many times you workout in a week. Slowly increase and change workout.
Intensity- Working out harder. Increase muscular and cardio endurance.
Time- Length of a workout. Should target 45 minutes to an hour.
Target Heart Rate
Target Heart Rate- Number of heartbeats per minute you should aim for during vigorous exercise for cardiovascular benefit.
Maximum heart rate, subtract age from 220.Multiply by 6 for low end of heart rate range.Multiple by 8 for high end of heart rate
range.Pg. 139 activity L2