1. Creating Your Fitness Plan
Chapter 3, Lesson 4

2. Task 1 Silent read pages 77-79 in Teen Health. An oral quiz
will follow.

3. Question 1 An example of a fitness goal is….. To challenge others
To think more clearly
To know yourself
To solve problems
B: To think more clearly!

4. Question 2
When you think about what physical activities to include in your fitness plan, you need to consider?
Activities you enjoy
Social activities
Hard activities
Risky activities
A: Activities you enjoy!

5. Question 3
The fitness schedule that you make must be realistic in terms of…
Other things you have to do
Your intelligence
Your coaches expectations
The gym available
A: Other things you have to do!

6. Question 4 One way to protect yourself when working out is to…
Keep going
Change your diet
Stop socializing
Drink water
D: Drink water!

7. Question 5 For many activities, playing safe means…
You do not see much progress
Wearing protective equipment
Not warming up
Playing alone
B: Wearing protective equipment!

8. Question 6
You should wear tight clothes when working out in hot weather?
True
False
B. False!

9. Question 7
Which answer is NOT true. A safe workout is when someone is...
Drinking proper fluids
Wearing the right clothing
Using equipment properly
Working out alone after dark
D. Working out alone after dark!

10. Question 8 What is the first step in setting goals?
Set a specific goal and write it down
List the steps to reach your goal
Get help and support from others
Evaluate your progress by setting checkpoints
Reward yourself after you have reached your goal
A. Set a specific goal and write it down!

11. What is a workout?
An exercise program that focuses on high- energy activity.
Includes: aerobic activities, building strength or building muscle endurance.

12. Vocabulary Terms
Warm Up: Involves gentle exercises that get heart muscles ready for moderate to vigorous activity.
What are some warm-ups?
Cooldown: Involves gentle exercises that let the body adjust to ending a workout.
As you warm up- more blood flows to your muscles and they become more flexible causing them to less likely tear or get strained. What is a strain?! Damage to MUSCLE & TENDONS!
Cooldown: continue workout movements but at a slower pace ex. walk after a run

13. “To be effective, a workout should follow the FITT formula.”
Intensity: How much energy you use when you workout.

14. Vocabulary Words Frequency: The number of days you work out each week.
Intensity: How much energy you
use when you work out.
Frequency: Depends on the type of activity you do, schedule and current level of fitness. If you are just starting out-3 days a week is a good start.
Intensity: Start slow and increase a little at a time. If you go too hard to soon you are likely to get injured.
*Easy test: If you can talk=go harder if you can’t talk= slow down.

15. If you are just starting out, aim for 20 minutes.
Time:
If you are just starting out, aim for 20 minutes.
This can be broken down into multiple intervals.
Type:
What is right for you?
What do you want to gain?
You will get the most benefits if you mix aerobic and anaerobic exercise.
More than ½ your workout should be aerobic activities. Finish up with aerobic activities & stretching. What you choose should match your goals, schedule & interests

16. Task 2: Fitness Posters Create your own fitness plan
Work alone or with 1 other person
Create a mini-poster including visuals
Come up with 1 fitness goal
Include F.I.T.T. principle
Include a self-reward when you achieve your goal
Hint: Your goal must be specific!
Specific: Include a time frame and something that is measurable= How will you know when you achieved it?

17. Heart Rate Read page 82 out loud as a class.
Have the students write down the THR definition in their vocabulary notebooks.

18. Finding your pulse
A pulse is a pressure wave of blood that is generated when your heart muscles contract.
Tip: Don’t use your thumb! It has a pulse of its own!
You can find your pulse anywhere that an artery crosses over a bone and is close to the skin's surface.

19. 220= Most common & easiest calculated

20. Task 1: Calculating HR Task 2: Silent Read Task 3: Fitness Posters
Calculate your RHR (resting heart rate)
Calculate your THR (target heart rate)
*Check your work with someone around you.
*You will need these numbers for tomorrows activity.
Task 2: Silent Read
Read Page 83: Tracking your progress.
Task 3: Fitness Posters
These are due at the end of the hour!
Have students find their pulse for 6 seconds, and have add a 0 at the end of it for their RHR!