2Setting Physical Activity Goals How can you be sure to include physicalactivity in your daily routine?Set realistic fitness goals (USDA recommend a minimum of 60 minutes a day)Include all sorts of activityPhysical Education ClassPlaying sportsHousehold tasks (mowing the lawn, cleaning your room)School or community may offer programs that provide some variety of fun and healthful activities.Include many different physical activities in yourprogram to make it more enjoyable
3Factors that may affect your decision making include: Cost – Some activities require specialized and possible expensive equipmentWhere you Live – For convenience you want to do an activity that you can do locally, without spending a lot of time travel. What type of terrain, climate, what type of activity does the region best lend itselfYour Level of Health – Some health conditions have risks that need to be considered when planning a program.
4Factors that may affect your decision making include: Time and place - Build your program into your daily routine. Example: Don’t schedule a jogging program for 6:00 AM if your not a morning personPersonal Safety – Think about your own safety when building a program, don’t go for long runs through unsafe or dark areas.Comprehensive Planning - Select activities that address all five areas of health related fitness.
5Basics of a Physical Activity Program Overload – Working the body harder than it is normally worked. It Build muscular strength and contributes to over all fitness. This achieved by increasing weight, repetitions, or sets.Progression – is the gradual increase in overload necessary to achieve higher levels of fitness. As an activity gets easier increase the number of reps, sets, or the time spent doing the activity
6Basics of a Physical Activity Program Specificity - Indicates that particular exercises and activities improve particular areas of health-related fitness. Ex. Resistance training builds Muscular Strength and Muscular Endurance, while aerobic exercise improves Cardio-respiratory Endurance.
73 Basic Stages of a Fitness Program Warm-upThis prepares the muscles for work. Any exercise such as walking, jogging, cycling, jumping rope, that will raise the body temperature. Then an easy stretching of the large muscles.
83 Basic Stages of a Fitness Program 2. The workoutThe part of an exerciseprogram when the activityis performed at its highestpeak.To be effective the activity needs to follow the F.I.T.T. formula
9F.I.T.T FormulaFrequency – How often you do the activity each week Intensity – How hard you work at the activity per session Time/duration – How much time you devote to a session Type – Which activities you select
103 Basic Stages of a Fitness Program Cool downIs an activity that preparesthe muscles to return toresting state. Cool downcan be done by slowingdown the activity.