Helen, just to climb onto the bandwagon, for recreational no-decompression limit diving I also advocate not exceeding 30 fpm during your ascent, and halting your ascent at 10'. Some recommend a minute at 20' and two minutes at 10', others 3 minutes at 15'. To some extent, if diving in open ocean the surface conditions may influence where you choose to do your safety stops. Just ensure you do them. The final point is that from 10' to the surface should be an extremely slow, controlled ascent. Its as important if not moreso than any other portion of the dive.
In terms of practical application, 30 feet per minute (sorry, I'm metric challenged) = ascending 10' every 20 seconds. Getting anal, thats about 1' every 2 seconds. The point isn't to get obsessive over it, but over time you'll identify this steady constant upward drift that roughly allows you to rise at a controlled rate of 10' every 20 seconds.
From a dive to 120', then, you would ascend for approximately two minutes to arrive at 60', where you would pause for a deep stop of perhaps two minutes (so four minutes total so far), then continue to take approximately another two minutes to ascend to 10', where you might pause for another three minutes (so nine minutes total so far). That last 10' of ascent, however, might take you up to another 40-60 seconds to drift up very slowly and surface. Possibly 10 minutes total - 5 actually ascending, 5 pausing for safety stops.
In terms of muscles and diving, etc., Cameron Martz (on this board) has a very useful site to review:
www.divefitness.com
Hope this helps,
Doc