FITT Goals Frequency Intensity Type Time

(Total fitness
(Indicate Light,
Form of exercises, selected plan not less
Parts of the days of the Moderate –
physical activities than 60
Fitness Plan week) Vigorous
minutes)

Warm – up

(Prioritize the weakest component

based on data in Activity 4A )

Work-out a.
Activity/Exercises

b.
Activity/Exercises

c.
Activity/Exercises

d.
Activity/Exercises

e.

Cool-down
Activity 1: My Target Heart Rate

Directions: Compute your Target Heart Rate Range in 4 steps. Fill in the blanks below.
1. Get the Maximum Heart Rate.
MHR = 220 -
(your age)
MHR =

2. Determine the Heart Rate Reserve.

HRR = MHR –
(Resting Heart Rate) (*Please
refer to Self-testing activities)
HRR=

3. Take 60% and 80% of the HRR

a. 60% x HRR =
b. 80% x HRR =

4. Add each HRR to Resting Heart Rate (RHR) to obtain the Target Heart Rate
(THR) range.
a. 60% HRR + = beats per minute
(RHR)

b. 80% HRR + = beats per minute

(RHR)
Therefore, your target heart rate range is to beats per minute.
(4.a) (4.b)

(When performing physical activities, your heart rate is within the normal range
therefore you have to select moderate – vigorous activities that will make you heart
pump within the THR range.)