1. Lesson 3 Planning a Personal Activity Program

2. Your Fitness Goals Your level of fitness can serve as a starting point for setting your fitness goals If you have good cardioresiratory endurance but not much upper body strength your goal would include ways to improve upper body strength

3. Personal Needs These factors may affect your activity choices Cost Where you live Your Schedule Your Fitness Level Your Overall Health Personal Safety

4. Types of Activities Choose different types of activity to meet specific fitness goals to prevent boredom. These activities can be included in a fitness plan: Moderate-Intensity Activities Aerobic Activities Strength Training Flexibility Exercises

5. Principles of Building Fitness When designing your physical activity program, consider your interests and needs Focus on 4 key principles of building a fitness plan: Specificity Overload Progression Regularity

6. Stages of a Workout Warm-up Gentle cardiovascular activity that prepare the muscles for work Increases blood flow, delivers oxygen and fuel to muscles Choose an activity that will work the same muscles you’re going to use during your workout After the warm-up, stretch to prepare your muscles for activity and increase flexibility

7. Workout Part of the exercise session when you are exercising at your highest peak Use F.I.T.T formula when working out F. Frequency of Workout I. Intensity of Workouts T. Types of activity T. Time (Duration) of Workouts

8. Cool Down Low-level activity that prepares your body to return to a resting state Allows your heart rate, breathing and body temperature to return to normal gradually Reduces strain on your heart and helps prevent muscle soreness Should include 5-10 min. of gentle activity Good time for stretching

9. Tracking Your Progress Fitness journal can help track progress List all activities: note how long you workout, how often, level, etc. If you stick w/ plan, you’ll notice a difference in activity level in a few weeks Resting Heart Rate- number of times your heart beats per minute when you are not active Before checking resting heart rate sit for at least 5 min. quietly, take pulse for 15 seconds then multiply by 4. Typical heart rate for teens and adults is 60-100 beats per min As fitness level increases, your resting heart rate will drop