1. Planning a Personal Exercise Program

2. Does this represent your life?

3. How to choose the best activities • Cost • Where you live • Your level of health • Time and Place • Personal Safety • Comprehensive planning

4. Principles of an Exercise Program • Overload  working the body harder than normal. • Progression  gradual increase in overload to achieve higher levels of fitness • Specificity particular exercises and activities improve particular areas of fitness.

5. F.I.T.T. • Frequency • 3 to 4 times a week • Intensity • Must reach overload • Time/Duration • Working within target heart rate range for 20-30 min. • Type • 75-80% aerobic and 20-25% anaerobic

6. Repetitions and Sets • To improve fitness, you must do enough repetitions of each exercise to reach fatigue. • Repetitions represent how many consecutive times you do an exercise. Example: 8-12 reps of bicep curls. • A set refers to a group of repetitions, followed by a rest period of about one minute. • Example: 3 sets of 8-12 push ups with a minute rest in between.

7. Warm up & Cool Down Must be included in EVERY WORK OUT! Prepare your muscles for work out by increasing heart rate first and then stretching. VS Prepare your muscles to return to a resting state and stretching. Sometimes the warm up can be the same as the cool down!

8. Monitoring your <3 Rate • Knowing your heart rate is important for three reasons: 1.  It assures you are training at the right intensity to gain benefit from the exercise. 2.  It also assures you are exercising at a safe intensity. 3.  It can tell you the amount of time you exercised in your target heart rate zone.

9. Heart Rate Chart

10. Have a laugh!