Notes: Setting Goals for Fitness
(Directions- Fill in worksheet as you follow along.)
Chapter 13, lesson 2
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BODY COMPOSITION =
The amount of body fat compared to lean tissue (muscle
and bone).
BMI= Body Mass Index
*BMI formula= weight (lbs)/height (in)/ height (in) x 703
Fill in your weight & height into the BMI formula.
Height: 5ft= 60 inches
Ex. 120/60(in.)/60(in.)x703=
6ft= 72 inches
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Age
12
13
14
15
16
17
18
Boys
14.915.415.916.517.117.617.8-
21
21.8
22.6
23.4
25
25
25.6
Girls
14.8- 21.6
15.3- 22.5
15.8-23.3
16.2- 24
16.7-24.6
17.3- 25.2
17.5- 25.7
FITT Formula:
F= Frequency- how
often you exercise
3 times a week
(recommendation)
FITT
I= INTENSITY- How hard you exercise
60%-80% of your max heart rate
(recommendation)
 (60%=easy, 70%=medium, 80%=hard)
MAX HEART RATE= the maximum
number of heart beats in one minute for
a particular individual.
MHR formula: 220- your AGE
Example: 20 year old…
220-20=200 (max heart rate of 200
beats per min.)
You should work out 60%-80% of MHR
(Recommended intensity for good work out)
20 year old…
MHR=200 (220-20=200)
60%…200x.60= 120
80%…200x.80= 160
Therefore a 20 year old should keep his/her heart
rate between 120 & 160 beats per min during a
workout session, at least 3 times a week.
** Figure out your MHR & your 60-80%
numbers. Complete the formula in your
notes.**
Complete the following equations
in your notes:
Your age…___________
MHR= (220-your age=___)
60%…your MHR x.60= ___
80%…your MHR x.80= ___
Ex. Age 14
MHR= (220-14= 206)
60%... 206x.60= 123
80%... 206x.80= 164
Heart Rate= PULSE= number of
times your heart beats in 1 minute
FIND YOUR RESTING HEART RATE:
1. Find your pulse (use your neck or
wrist)
2. For 15 seconds count the number
of times you feel a heartbeat. I will
time you.
3. Multiply that number by 4
Example: (# of beats x4=__)
15x4=60 (60 beats in a min)
Q. What was your
resting heart rate?
How long can you do
continuous exercise before
you need a break?
10, 15, 20 minutes or
more? Do you have
endurance?
FITT
T1= TIME- How long
each exercise session
lasts.
25 minutes minimum of
continuous exercise
recommendation.
FITT
Cardio or aerobic
activity recommended
for the beginning of an
exercise program
before you move onto
strength activities.
T2=TYPE- The kind of
activity you choose to
do.
What is an activity that
you like that you could do
3 times a week, at an
intensity of 60-80% of
MHR, and for 25 minutes
straight?
Plan a workout program for this week
using the FITT principle…
F=MINIMUM 3 x week
I= 60-80% MHR (calculate the
numbers)
(60%=easy day, 70%=medium,
80%=hard)
T1= minimum 25 min
T2=25 min of aerobic work then add
strength