What You Will Do

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. target heart rate range deconditioned Terms to Know

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. Term to Know Target heart rate range The range your heart should be in during aerobic exercise or activity for maximum cardiorespiratory endurance. 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. Term to Know Deconditioned Having been out of training for a significant period after achieving at least a moderate level of fitness. 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?

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