1. Healthy People 2010 Goals for Teenagers: Increase daily moderate activity Improve fitness, health, & wellness through lifestyle changes. Increase info to teens concerning healthy lifestyle changes.

2. STARTING AND STAYING ACTIVE…. HOW MUCH PHYSICAL ACTIVITY IS “ENOUGH”?

3. Basic Principles of Exercise PRINCIPLE OF “OVERLOAD” Doing more than “normal”. Increase the demand on body…forced to adapt. (overload). EXAMPLES??

4. Basic Principles of Exercise PRINCIPLE OF PROGRESSION: Gradually increase amount of exercise and intensity level.

5. Basic Principles of Exercise PRINCIPLE OF SPECIFICITY: Specific exercise for a specific benefit. Strive for “balance”. EXAMPLES??

6. F.I.T.T. FORMULA: WHAT YOU KNOW….. Need to do more than “normal” Stay within THZ to “improve”.. So….how much is “enough”?

7. F= FREQUENCY F.I.T.T. FORMULA: How “often” Goal should be several times per week. Type of exercise and what you are trying to develop will determine frequency.

8. I= INTENSITY F.I.T.T. FORMULA: How HARD you work out. For example…checking heart rate can determine cardio intensity…. Determined by type of activity.

9. T= TIME (DURATION) F.I.T.T. FORMULA: How LONG you work out. For example…building cardio means min of 20 minutes. Determined by type of activity and what you are trying to develop.

10. T= TYPE F.I.T.T. FORMULA: What type of activity chosen. F.I.T. When trying to determine how to improve areas of your fitness…. Determined by type of activity and what you are trying to develop.

11. PHYSICAL ACTIVITY PYRAMID Optimal benefits=

12. HOW MUCH “FITNESS” IS ENOUGH? Fitness score comparisons… You fitness level should allow you to: Reduce risk of health problems Achieve wellness benefits Work effectively/meet emergencies. Enjoy free time.

13. FITNESS RATING: Low:Above avg. risk of health issues. Marginal:Good start! Need more to move towards “good” Good: Necessary level of fitness to live full, healthy life. Optimal level. Athletes, military, firefighters, etc. High Performance :

14. FACTORS INFLUENCING FITNESS MATURATION: Physical maturity…fully developed Examples? AGE:Older v Younger teens scores… HEREDITY:Phys. Characteristics from parents can influence results… Examples? ENVIRONMENT: Where you live? School setting? Available play/workout areas. Social setting.

15. Fitness Testing & Misconceptions…. Advantages and disadvantages of fitness testing…. ??? Early success and early maturation… Age & maturation can work against you… Comparisons…. Studies show that people who were good in sports but NOT active later in life, DIE EARLIER &/or are less healthy than those who do regular ex.

16. What’s Best For YOU? How should you choose a “good” activity? Consider your FITNESS LEVEL. Consider your INTERESTS Consider possible GROUP ACTIVITIES. Consider BENEFITS. PRACTICE—PRACTICE—PRACTICE… AVOID HIGH LEVEL SKILL DEMANDS

17. 5 STAGES OF PHYSICAL ACTIVITY

19. GOAL SETTING… LONG TERM=Mo/yr to reach L.T Physical Act. Goal vs Fitness Goals Set specific time frame 30/day/2 months Specific fitness factor Cardio? Strength? Flex?

20. GOAL SETTING… SHORT TERM: Reached in short period of time… S.T Physical Act. Goal vs Fitness Goals 20-30 min/day/2 wks Beware of “quick fixes” you need 4-6 wks!

21. GOAL SETTING TIPS: 1) Be Realistic: attainable/”easily” reached w/effort 2) Be Specific: “vague” are hard to reach specific= easy to see when reached. 3) Personalize: base on YOUR needs and abilities. 4) WRITE IT!: signals a personal commitment increases chance of success. 5) Know WHY you are setting goal: for yourself or someone else?

22. GOAL SETTING TIPS: 6) Consider goals for ALL parts of fitness: incorporate all areas but focus on your weakness 7) Self Assess and Keep Log: Ck for improvement. keeping a log = commitment 8) Focus on Improvement: Set a goal that is higher than your current level. Need lots of short term? 9) Set new goals: reach one? Reward! New goal! 10) Don’t be afraid to revise: Make adjustments…better to revise than to quit!

23. GOAL SETTING TIPS: 11) Reward yourself: Accomplished goal? Tell someone! Treat! 12)“Find a Friend”: Helps with motivation…someone to celebrate with when goals reached. 13) “Maintenance goal”: work to stay within “good fitness zone”.

24. ACTIVITIES FOR A LIFETIME Prioritize Lifetime Physical Activities (LPA) “activities all people can do regardless of age or phys. ability 4-7x’s more energy than being sedentary (couch potatoes)

25. “met” = Metabolism… …amount of energy used…