PLANNING A PERSONAL ACTIVITY PROGRAM

Setting Physical Activity Goals How can you be sure to include physical activity in your daily routine? Set realistic fitness goals (USDA recommend a minimum of 60 minutes a day) Include all sorts of activity Physical Education Class Playing sports Household tasks (mowing the lawn, cleaning your room) School or community may offer programs that provide some variety of fun and healthful activities. Include many different physical activities in your program to make it more enjoyable

Factors that may affect your decision making include: Cost – Some activities require specialized and possible expensive equipment Where you Live – For convenience you want to do an activity that you can do locally, without spending a lot of time travel. What type of terrain, climate, what type of activity does the region best lend itself Your Level of Health – Some health conditions have risks that need to be considered when planning a program.

Factors that may affect your decision making include: Time and place - Build your program into your daily routine. Example: Don’t schedule a jogging program for 6:00 AM if your not a morning person Personal Safety – Think about your own safety when building a program, don’t go for long runs through unsafe or dark areas. Comprehensive Planning - Select activities that address all five areas of health related fitness.

Basics of a Physical Activity Program Overload – Working the body harder than it is normally worked. It Build muscular strength and contributes to over all fitness. This achieved by increasing weight, repetitions, or sets. Progression – is the gradual increase in overload necessary to achieve higher levels of fitness. As an activity gets easier increase the number of reps, sets, or the time spent doing the activity

Basics of a Physical Activity Program Specificity - Indicates that particular exercises and activities improve particular areas of health-related fitness. Ex. Resistance training builds Muscular Strength and Muscular Endurance, while aerobic exercise improves Cardio-respiratory Endurance.

3 Basic Stages of a Fitness Program Warm-up This prepares the muscles for work. Any exercise such as walking, jogging, cycling, jumping rope, that will raise the body temperature. Then an easy stretching of the large muscles.

3 Basic Stages of a Fitness Program 2. The workout The part of an exercise program when the activity is performed at its highest peak. To be effective the activity needs to follow the F.I.T.T. formula

F.I.T.T Formula Frequency – How often you do the activity each week Intensity – How hard you work at the activity per session Time/duration – How much time you devote to a session Type – Which activities you select

3 Basic Stages of a Fitness Program Cool down Is an activity that prepares the muscles to return to resting state. Cool down can be done by slowing down the activity.

BMI (Body Mass Index)