1. Personal Activity Program
Ms. Smialek

2. Setting Goals Set realistic goals Vary your activities / Cross Train
Different environments
P.E. class
Sport Teams
Home
Follow the recommendations:
3-5 days a week (aerobic)
2-3 days a week (anaerobic)
30-60 minutes

4. Choosing Activities Cost Where you live Your level of health
Time and place
Personal Safety
Comprehensive planning

5. Basic Program Principles
Overload
Working the body harder than normally worked
Progression
Gradual ↑in overload to achieve higher fitness
Specificity
Focus on a certain health-related element

6. Three basic stages Warm-up: prepares the muscle for work
Allows the heart rate to gradually ↑
Begin with cardio
5-8 minutes
Stretch
10 minutes

7. Three basic stages Workout: activity performed at its highest peak
Need to follow the F.I.T.T. formula:
F = Frequency
I = Intensity
T = Time
T = Type (aerobic & anaerobic)

8. Three basic stages
Cool-down: prepares the muscles to return to rest state
Finish:
Easy jog
Stretching

9. Monitoring your Progress
Keep a journal
List your goals
Note the F.I.T.T. for each participation
Keep track of your resting heart rate
Evaluate progress after 6 weeks, 12 weeks, and so on

10. Mini Quiz Identify and define the three basic fitness principles.
What do the letters in F.I.T.T stand for?
Identify and define the three stages of a program.

11. Resting Heart Rate (RHR)
The best time to find out your RHR is in the morning.
The heart beats about 60 to 80 times a minute when we're at rest.
RHR usually rises with age, and it's generally lower in physically fit people.
Two places to find your pulse: neck and wrist using your first two fingers.
Count the # of beats for 10 sec. then x by 6 = RHR