Personal Activity Program Ms. Smialek

Setting Goals Set realistic goals Vary your activities / Cross Train Different environments P.E. class Sport Teams Home Follow the recommendations: 3-5 days a week (aerobic) 2-3 days a week (anaerobic) 30-60 minutes

Choosing Activities Cost Where you live Your level of health Time and place Personal Safety Comprehensive planning

Basic Program Principles Overload Working the body harder than normally worked Progression Gradual ↑in overload to achieve higher fitness Specificity Focus on a certain health-related element

Three basic stages Warm-up: prepares the muscle for work Allows the heart rate to gradually ↑ Begin with cardio 5-8 minutes Stretch 10 minutes

Three basic stages Workout: activity performed at its highest peak Need to follow the F.I.T.T. formula: F = Frequency I = Intensity T = Time T = Type (aerobic & anaerobic)

Three basic stages Cool-down: prepares the muscles to return to rest state Finish: Easy jog Stretching

Monitoring your Progress Keep a journal List your goals Note the F.I.T.T. for each participation Keep track of your resting heart rate Evaluate progress after 6 weeks, 12 weeks, and so on

Mini Quiz Identify and define the three basic fitness principles. What do the letters in F.I.T.T stand for? Identify and define the three stages of a program.

Resting Heart Rate (RHR) The best time to find out your RHR is in the morning. The heart beats about 60 to 80 times a minute when we're at rest. RHR usually rises with age, and it's generally lower in physically fit people. Two places to find your pulse: neck and wrist using your first two fingers. Count the # of beats for 10 sec. then x by 6 = RHR