3 Your Fitness PlanThe physical activities you choose depend on factors such as your fitness goals and the activities you like.Identifying a specific fitness goal is a good way to get motivated to get in shape.
4 Your Fitness GoalsIn Lesson 2, you learned how to measure your level of fitness.This knowledge can serve as a starting point for setting your fitness goals.
5 Personal Needs Where You Live Cost Personal Safety Your Schedule Factors that may affect the activities you choose to do to meet your personal fitness goalsPersonal SafetyYour ScheduleYour Overall HealthYour Fitness Level
6 Types of ActivitiesChoose different types of activity to meet specific fitness goals and to prevent boredom.Create a fitness journal to keep track of the fitness activities you do each day.
7 Moderate-Intensity Physical Activities WalkingModerate-intensity physical activities count toward your daily dose of physical activity.Climbing StairsHousehold ChoresYard Work
8 Aerobic ActivitiesAerobic activity raises your heart rate.Aim for at least three 20-minute sessions each week of vigorous aerobic activity.
9 Aerobic Activities Aerobic Activities Cycling Most Team Sports Brisk WalkingAerobic ActivitiesCross-Country SkiingRunningSkatingDancing
10 Strength TrainingStrength training develops muscle tone.Aim for at least two or three sessions per week of 20 to 30 minutes each, with at least one day off between sessions.
11 Strength Training Strength Training Rowing Skating Cross-Country SkiingStrength TrainingRunningPull-UpsCyclingPush-Ups
12 Flexibility Exercises GymnasticsMartial ArtsFlexibility exercises include stretching for 10 to 12 minutes a day.BalletPilatesYogaStretching
13 Principles of Building Fitness Effective fitness plans focus on four principles: specificity, overload, progression, and regularity.When designing your physical activity program, you will consider your needs and interests.
14 Principles of Building Fitness Choosing strength-training activities to build muscular strength is an example of specificity.SpecificityChoosing the right types of activities to improve a given element of fitness
15 Principles of Building Fitness To overload is to increase the demands on your body in order to make it adapt and grow stronger.OverloadExercising at a level that’s beyond your regular daily activities
16 Principles of Building Fitness Progression is working a little harder or longer during each session, and more often during the week.ProgressionGradually increasing the demands on your body
17 Principles of Building Fitness Regularity means working out on a regular basis.You need at least three balanced workouts a week to maintain your fitness level.
18 Stages of a WorkoutAn exercise session has three stages: warm-up, workout, and cool-down.Using the three stages will get your body ready for physical activity and help you to avoid injuries.
19 Warm-UpThe warm-up stage increases blood flow, delivering needed oxygen and fuel to your muscles, and increases your pulse rate and body temperature.Warm-upGentle cardiovascular activity that prepares the muscles for work
20 Warm-UpTo warm up, choose an activity that will work the same muscles you’re going to use during your workout.After warming up your muscles, take a few minutes to stretch to prepare your muscles for activity and increase your flexibility.
21 Use the F.I.T.T. formula when planning your workout. The part of an exercise session when you are exercising at your highest peak
22 F I T T Workout The F.I.T.T. Formula Frequency of workouts. Intensity of workouts.TType of ActivityTTime (duration) of workouts
23 WorkoutFFrequency of workouts.Schedule at least three exercise sessions a week, but give your body time to rest between workouts.Include other types of physical activity during the week to get an hour of activity each day.
24 I Workout Push yourself hard enough to create overload. Intensity of workouts.Push yourself hard enough to create overload.For aerobic activities, exercise within your target heart range. For strength training, you should feel strain on your muscles, but not pain.
25 WorkoutTType of Activity.Vary your activities throughout the week to build different elements of fitness.If you jog Monday and Wednesday, try lifting weights on Tuesday and Thursday.
26 WorkoutTTime (duration) of workouts.To build cardiovascular fitness, keep your heart rate within your target range for at least 20 minutes.Strength-training sessions should take 20 to 30 minutes, while flexibility can be increased in just 10 minutes of stretching.
27 Cool-DownThe cool-down allows your heart rate, breathing, and body temperature to return to normal gradually.Cool downLow-level activity that prepares your body to return to a resting state
28 Cool-DownStretching your muscles helps prevent injuries.
29 Tracking Your Progress Track your progress to see how your fitness level increases over time.A fitness journal can help you track your progress.
30 Tracking Your Progress As your fitness level increases, your resting heart rate will drop.Resting heart rateThe number of times your heart beats per minute when you are not active
31 Tracking Your Progress To check your resting heart rate, sit quietly for at least five minutes, take your pulse for 15 seconds, then multiply the result by four.
32 After You Read Reviewing Facts and Vocabulary What personal factors can affect your choice of physical activities?Cost, where you live, schedule, fitness level, overall health, personal safety
33 After You Read Reviewing Facts and Vocabulary What are the four principles of building fitness?Specificity, overload, progression, and regularity
34 After You Read Reviewing Facts and Vocabulary What are the benefits of warming up before exercise and cooling down after exercise?It reduces strain on the heart and can help prevent muscle soreness.