Planning a Personal Activity Program Chapter 4 Lesson 3 Page 87

Lesson Objectives Identify the basic principles of a physical activity program. Set realistic fitness goals.

Setting Physical Activity Goals Knowing the health benefits of physical activity may inspire you, but having a Fitness goal(s) can be even more inspiring. Once you have set your goal(s), then you can develop a plan to meet your goal(s). It is important that your plan combines:  Physical activity 30-60 min  Nutrition  Weight Management

Three Principles of a Physical Activity Program Overload: Working the body harder than it is normally worked, this builds muscular strength and contributes to overall fitness. (Increase reps or do more sets) Progression: Gradual increase in overload necessary to achieve higher levels of fitness. (Increase the number of reps/sets or increase the time spent on an activity)

Three Principles of a Physical Activity Program cont. Specificity: Particular exercises and activities improve particular areas of health-related fitness. (resistance training builds muscular strength and endurance, while aerobic activity improves cardiorespiratory endurance.)

Additional Principles Principle of recuperation- the body requires recovery periods (rest) between exercise training sessions in order to adapt to the exercise stress. Overtraining- the result of failure to get enough rest between exercise training sessions. Principle of reversibility- the loss of fitness due to inactivity.

Basic Stages to an Exercise Program 1. Warm up: an activity that prepares your muscles for work. Warming up allows your pulse rate to increase gradually. A sudden increase in pulse rate places unnecessary strain on the heart and blood vessels. 2. Work out: part of an exercise program when the activity is performed at it’s highest peak. To be effective, the activity needs to follow the F.I.T.T formula three to four times a week.

Basic Stages to Benefit from an Exercise Program cont. 3. Cool-Down: activity that prepares the muscles to go back to a resting state. (Ending a workout abruptly can cause your muscles to tighten and make you feel dizzy.)

F.I.T.T Frequency: How often you do the activity each week.(The frequency of your workout depends partly on your fitness goals and the type of activity.) Intensity: How hard you work at the activity per session. (Working your muscles and cardiorespiratory system at an intensity that allows you to reach overload will help improve fitness level.) Time/Duration: How much time you devote to a session. (Goal for aerobic activities is 20-30 mins. within your heart range. In anaerobic activities rest one to two mins. between sets.) Type: Which activities you select. (To obtain maximum health benefits, devote 75-80 percent of your workout to aerobic activity and 20-25 percent to anaerobic activity.)

Target Heart Rate Zone THR Zone =60%-85% of Maximum Heart Rate Max HR = 220 - Your Age 60% Max HR = Max HR x 0.60 85% Max HR = Max HR x 0.85 Cross Training- combining various exercises to help work different body systems

Monitoring Your Progress One of the ways you can monitor your progress is by using your resting heart rate: the number of times your heart beats in one minute when you are not active. (A person of average fitness has a resting heart rate of 72 to 84 beats per minute. Four weeks in a fitness program can decrease that rate by 5 to 10 beats per minute. A rate below 72 beats per minute indicates a good fitness level.) Another way to monitor your progress is by keeping a fitness journal. List your goals,F.I.T.T. of each activity. After 12 weeks and every six weeks after that, compare the figures of your progress.

Lesson Review Pg.92 Answer the Reviewing Facts, Vocabulary, and Thinking Critically questions in complete sentences.