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.