2-3Planning a

Personal Activity Program

• Physical fitness: the capacity to meet the demands of everyday life with little or no strain.

3 Basics of a Physical Activity Program

1. Overload-working the body harder than it is normally worked

2. Progression is the gradual increase in overload necessary to achieve higher levels of fitness

3. Specificity indicates that particular exercises and activities improve particular areas of health –related fitness

3 Phases of a Workout:

1. Warm-up: an activity that prepares the muscles for work

2. Workout: the part of an exercise program when the activity is performed at its highest peak

* To be effective it needs to follow the FITT formula-frequency, intensity, time/duration, and type of activity

3. Cool-down: is an activity that prepares the muscles to a resting state

FITT Formula

F Frequency of exercise: 3 to 5 days per week

I Intensity of exercise: 60% to 90% of maximum heart rate

T Time of exercise: 20 to 60 minutes per day

T Type: for max benefits devote 75% of your work out to aerobic activity and 20-25% to anaerobic activities

Calculating Your Target Heart Rate

Step 1: Use the following formula to determine your maximum heart rate: 220 - age = maximum heart rate

Step 2: Determine your target heart rate at 60% of maximum: predicted maximum heart rate x .60 = 60% of maximum heart rate

Step 3: Determine your target heart rate at 90% of maximum: predicted maximum heart rate x .90 = 90% of maximum heart rate

Step 4: Write your exercise heart rate range: My exercise heart rate should be no less than __________

beats per minute and no more than __________ beats per minute while I exercise in order to achieve the proper intensity for cardio-respiratory fitness.

Health Skills Activity Goal Setting: Starting a

Physical Activity Program

William wants to start a physical activity program, but he’s not sure where to begin. He really wants to improve his cardio- respiratory and muscle endurance, and he knows that his flexibility and muscle strength need work, too. He’s also thinking about signing up for soccer; tryouts are in three months. What can William do to improve his fitness level and make the soccer team?

What would you do? Apply the 5 Goal Setting Steps

Apply the 5 goal-setting steps to his situation

1. Identify a specific goal and write it down.2. List the steps you will take to reach your

goal.3. Identify potential problems and ways to

get help and support from others.4. Set up checkpoints to evaluate your

progress.5. Reward yourself once your have

achieved your goal.

Write Your Own Workout Plan

1. Write a brief description of your activity level during the past month (were you as active as you want or need to be)

2. Describe a specific goal you want to reach (try out for a team, build bigger muscles, maintain or reach a healthy weight)

3. List the steps you will take to reach your goal (remember to include a warm up, workout and cool down)

Your Plan Cont. 4. Identify potential problems and ways to get

help and support from others (where you live, level of health, time and place, personal safety, comprehensive planning-addressing all areas of health)

5. Set up checkpoints to evaluate your progress (start walking 10 minutes 3X a day-by week 4 be able to walk 30 minutes in a row)

6. Reward yourself once your have achieved

your goal (buy new MP3 songs)

Group-Workout Plans

• Groups of four

• Each group is to develop a work-out plan

• Groups should be prepared to describe the plan to the class

• Plan must include the three components of a workout (warm-up, activity, cool-down)

• If time permits, groups will lead the class in their work-outs