Foundations of Personal Fitness

1
(No Transcript)
2
What You Will Do

• Apply the physiological principles of overload,
  progression, and FITT to your cardiorespiratory
  workout.
• Determine your target heart rate range.
• Evaluate consumer issues and marketing claims
  promoting fitness products and services.

3
Terms to Know

• target heart rate range

• deconditioned

4
Applying FITT to Cadiorespiratory Workouts

• As with any physical activity or exercise, what
  you get out of an aerobic activity depends on
  what you put into it.
• Aerobic activities, like other types of exercise,
  are governed by FITT principles.

5
Cardiorespiratory FITT and Overload

• Your cardiorespiratory FITT must be designed to
  achieve the principle of overload.
• This will overload the main muscle of your
  cardiovascular system, the heart.
• If a workout is too light, you will not reach
  your fitness goal. If it is too heavy, you risk
  serious injury.

6
Cardiorespiratory FITT and OverloadFrequency

• The frequency of your physical activity depends
  on your current fitness and your age.
• As a teen, you should try to

• Be aerobically active every day.
• Accumulate 60 minutes of aerobic activity or
  exercise per day, or at least 225 minutes per
  week.

7
Cardiorespiratory FITT and OverloadIntensity

• Most teens are advised to work at between 60 and
  90 percent of their target heart rate range.

8
Cardiorespiratory FITT and OverloadIntensity

• To calculate your target heart rate range
• Compute your maximum heart rate (220 age)
• Then determine 60 and 90 percent of that number
  to get your target heart rate range.

The target heart rate range for a 15-year-old
would be between 123 and 184 beats per minute.
9
Cardiorespiratory FITT and Overload Time

• If you are just starting cardiorespiratory
  conditioning, your goal should be 20 to 30
  minutes per day, accumulated in one to three
  sessions.

This may also apply if you are deconditioned.
10
Cardiorespiratory FITT and OverloadType

• Choose aerobic activities that elevate your heart
  rate 60 to 90 percent of its target range, for 20
  to 30 minutes at a time whenever possible.

11
Progression Principle

• To achieve progression, you should adjust your
  FITT factors gradually.
• Never change the frequency, intensity, time, or
  the type of activity you are doing all at once or
  too quickly.

12
Special Situations

• The guidelines for FITT and cardiorespiratory
  conditioning need to be modified for obese
  people, people with physical disabilities, and
  people with debilitating injuries.
• Such people should consult with a health or
  fitness professional before starting an exercise
  program.

13
Special Situations

• The following activities are possible for people
  with special needs

• Water exercises (for individuals unable to walk
  or jog)
• Arm work (for people with lower body limitations)
• Upper-body cycling (for individuals to reduce
  weight bearing exercise)
• Other special modifications (described in Lesson
  1).

14
Lesson 1 Review
Reviewing Facts and Vocabulary
1. Vocabulary Target heart rate range is the
range in which your heart rate should fall during
aerobic activity for maximum cardiorespiratory
endurance. It helps you determine your aerobic
workout intensity.
2. Recall The heart.
3. Recall You should participate in aerobic
activity daily and accumulate 225 minutes of
aerobic activity or exercise per week.

• Vocabulary What is target heart rate range? How
  does it apply to the intensity of a workout?
• Recall When applying the physiological principle
  of overload to cardiorespiratory workout, what
  muscle should you target?
• Recall How should you apply frequency to your
  cardiorespiratory workout?

15
End of
Table of Contents