2. Fitness Goals Objectives: 1. To establish and set fitness goals 2. Discuss, define and implement the 5 components of health 3. Discuss the process for selecting health and wellness products 4. Discuss, define and implement the thresholds of training 5. Discuss, define and implement the principles of exercise 6. Understand how to monitor and reassess one’s fitness goals SOLs: 9.1, 9.1d, 9.1e, 9.1f, 9.1h: 9.2, 9.2a, 9.4, 9.4a, 9.4b

3. Bell Ringer 5 Questions to Get you Started 1. What do I want to accomplish with this exercise program (i.e. Complete the mile run in 8:00 minutes or Lose 10 to 12 lbs of body weight) ? 2. Is my goal(s) realistic and attainable ? (Remember slow and progressive). 3. Do I know how to reach my goal(s)? (What will I do during my workouts?) 4. When do I want to reach my goal(s) (i.e. weeks, months, year)? 5. How will I reward myself when I reach my goal(S)?

4. Things to think about The more weight you lose, the harder it will be to lose weight !!! The closer you get to your goal, the harder, it will be to reach it!!! The weight you can maintain may not be the weight you want to be. Scale weight isn't always the best way to track progress – The scale won’t tell you what you’ve lost and/or gained. Weight loss isn’t the only goal you can have and may not even be the most motivating

5. Strategies for Sticking to Your Plan 1. Schedule your Workouts (write them down) 2. Set Weekly Goals and Reward Yourself when you Succeed (write them down) 3. Work out with Friends or Family for Motivation 4. Recommit to your Goals Every Day 5. Always be Prepared to Workout!!! 6. Keep a Food and Workout Journal and Measure your Progress 7. Take your Measurements Regularly / Weigh In / How do your Cloths Fit?

6. Lets Get Started Step 1: Assess Your Fitness level – To Assess your aerobic and muscular fitness, flexibility and body composition, consider recording:  Your pulse rate before and after a one-mile run  How long it takes to walk one mile  How many push-ups you can do at a time  How far you can reach forward while seated on the floor with your legs in front of you  Your waist circumference at the level of your navel  Your Body Mass Index Wait - News Flash How About the Physical Fitness Test Given at Your Local High School

7. Step 2: Design Your Fitness Plan 1. Consider Your Fitness Goals (Your Bell Ringer) 2. Plan a Logical Progression of Activity – Start Slowly and Progress Slowly 3. How will you Build Activity into Your Daily Routine 4. Plan to include Different Activities – Cross Training and alternating activities / likes and dislikes. 5. Allow time for recovery – Rest and Recover 6. Put it on Paper – Stay on Track Lets Design Our Program Around the 5 Components of Fitness

8. Five Components of Health Designing Your Plan

9. Cardiovascular Endurance Thresholds of Training Intensity 60% to 80% of MHR Duration / Time Pulse in THR for 20 to 40 minutes FrequencyMinimum of 4 dpw 5 to 6 dpw is preferred

10. Muscular Strength Thresholds of Training Intensity Uses 70% to 80% of maximum resistance Duration / TimeComplete 3 to 5 sets of, 4 to 6 repetitions FrequencyMinimum of 3 days a week for each muscle group

11. Muscular Endurance Thresholds of Training Intensity Uses 40% to 60% of maximum resistance Duration / TimeComplete 3 to 5 sets of, 15 to 25 repetitions FrequencyMinimum 3 days per week

12. Flexibility Thresholds of Training Intensity Move each joint through its maximum range of motion Duration / TimeStatic stretch slowly and hold for 30 to 40 seconds Repeat 3x Frequency Minimum of 6 days a week. Use after warm-up and cool-down

13. Body Composition Thresholds of Training Intensity Balance caloric intake with basal metabolism and caloric expenditure Duration / TimeExercise sessions should last between 20 and 40 minutes FrequencyFat burning 5 dpw. Maintenance exercise 5 days per week

14. Step 3: Assemble Your Equipment Do the Math: Make sure that your choices are in line with your budget.  Shoes are very important!!! Be sure to pick shoes designed for the activity you have in mind.  Home Equipment – Inexpensive yet very effective (dumbbells, stability ball, work out video etc…)

15. Step 4: Get Started Start Slowly and build up gradually Break things up if you have to Be Creative Listen to Your Body Be Flexible Use the FIT Principles to Help You Start!!

16. Thresholds of Training FIT/T Principle

17. Frequency Time spent to improve fitness  How often one exercises

18. Intensity Effort required to improve fitness  How hard one works Measured in heart beats per minute or a percentage of maximum resistance

19. Time / Type Length of time spent to improve fitness  How long one exercises

20. Principles of Exercise

21. Overload Exercise that is conducted at a level of intensity and /or duration which results in achieving a training effect

22. Progression Gradual increase (FITT) intensity, frequency, and/or duration of exercise over a period of time  Weeks, months, year(s)

23. Specificity Specific exercise performed to improve a particular component of fitness  endurance

24. Regularity Exercise conducted at regular intervals each week, continuing throughout the year

25. Step 5: Monitor Your Progress 1. Retake your personal fitness assessment Six Weeks after you start your program. 2. Reassess every three to six months Do The Math 1. You may need to increase the amount of time you exercise in order to continue to improve or you may be exercising just the right amount 2. When you assess take into account your diet!

26. Go For It!!!