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Fitness Action Plan.

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Presentation on theme: "Fitness Action Plan."— Presentation transcript:

1 Fitness Action Plan

2 Importance of Fitness Skill Development Health Benefits Power
Improve quality of life Agility Cardiovascular Endurance Balance Coordination Strength Reaction Time Muscular Endurance Speed Flexibility

3 Components of Fitness Cardiovascular Fitness Muscular Strength
The ability of the heart, lungs and blood vessels to efficiently circulate oxygenated blood throughout the body (organs) Examples Running, walking, swimming, cycling Muscular Strength The amount of force the muscles can exert in a single effort Bench press, leg press,

4 Components of Fitness Muscular Endurance Flexibility
The ability of the muscles to perform a continuous effort without fatiguing Examples Cycling, sit-ups, push-ups, curl-ups Flexibility The ability of a joint to perform a full range of motion Lunge, sit and reach, stretching, YOGA

5 Components of Fitness Body Composition
Refers to the amount of body fat an individual has.

6 What’s Right For Me Weak in Cardiovascular Endurance  Aerobic Exercises Weak in Muscular Strength  Strength Training Exercises Weak in Flexibility  Yoga, Pilates

7 F.I.T.T Principle A process to follow to help individuals plan a fitness regimen F- Frequency How often you will exercise Enough exercise to make positive improvements Breaks- body needs time to rest and repair

8 F.I.T.T Principle I- Intensity Measure using Heart Rate
The amount of effort or work of exercise Enough to overload the body Too much could result in injury Measure using Heart Rate Low- Below 50% max heart rate Moderate- Between 50-75% max heart rate High- More than 75% max heart rate

9 F.I.T.T Principle

10 F.I.T.T Principle T- Time T- Type
How long each individual session should last? Typically between mins. T- Type Cardiovascular Endurance Strength

11 F.I.T.T Principle Suggestions Cardiovascular Strength
F – 3-5 times per week I – 60 – 85% T – 30 – 60 mins T – Brisk Walk Strength F – 2 – 4 times per week I – 70 – 85% max weight T – (8-12 reps) x3 T – Full Body

12 Goal Setting What’s realistic when setting fitness goals?
Why is it important to rest? To give your body a chance to recover.

13 Goal Setting Short Term Goals Long Term Goals 1-3 months
Greater than 3 months

14 Smart Goals S- Specific M- Measurable A- Attainable R- Realistic
T- Time

15 Smart Goals Specific Measurable Every goal should be clearly defined
Example I want to lose 20 pounds Measurable Be able to clearly measure your progress Know when goal is achieved. Run 5km in 30 mins with no breaks

16 Smart Goals Attainable Realistic
You can attain any goal when you plan steps in order to meet final goal. What do you have to do to succeed? Example, Go from running 5km in 35 mins to running 5km in 30mins with no breaks Realistic Make the goals achievable Lose 50lbs in one month (Realistic or not??)

17 Smart Goals Time Set deadlines Your goal must have a time frame

18 Examples Cardiovascular Short-Term Goal Long – Term Goal
Run 30 mins 3 times a week for 4 weeks. Long – Term Goal Run 10km in under 60 mins by August 31st.

19 Fitness Plan Using the SMART Principle, you are going to create a Short Term and Long Term fitness goals. Using the F.I.T.T Principle, you are going to create a fitness plan that reflect your fitness goals.

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