1. Designing A Personal Fitness Program

2. 40% Heredity70% Heredity  Health-Related Fitness ◦ Ability to become and stay physically healthy  Body Composition  Cardiovascular Fitness  Muscular Endurance  Muscular Strength  Flexibility  Skill-Related Fitness ◦ Ability to maintain high levels of performance on the playing field  Agility  Speed  Coordination  Balance  Reaction Time  Power

3.  You should be physically active on a daily basis!  You should engage in three or more sessions per week of activities that last at least 20 minutes and require moderate to vigorous levels of exertion.

4.  FITT Principle ◦ Frequency – how often you work ◦ Intensity – how hard you work ◦ Time – the length of time you work ◦ Type – the specific type of activity you chose

5. Type of Activity Frequency for Beginners Frequency for Average-High Level Fitness Cardiovascular Conditioning 3 – 5 days per week4 – 6 days per week Weight Training 2 – 3 days per week3 – 5 days per week Overload Principle – states that in order to improve your level of fitness, you must increase the amount of regular activity or exercise that you normally do.

6.  Maximum Heart Rate = 220 – age  Cardiovascular benefits occur at 60% - 80% of maximum heart rate  No heart rate monitor? Take your pulse!  Talk Test ◦ Light intensity – able to tell a story without pausing ◦ Moderate intensity – able to talk but with disjointed speech ◦ High intensity - unable to talk

7. Time Time Type of Activity Frequency for Beginners Frequency for Average-High Level Fitness Cardiovascular Conditioning 20-30 minutes35 minutes to 1 hour Weight Training 20-30 minutes45 minutes to 1 hour  You many accumulate your minutes in one, continuous workout or you may choose to work out in two or three shorter intervals per day.  Weight loss is best accomplished by working longer at a lower intensity.

8.  Consider…. ◦ your personal fitness goals when choosing activities ◦ what you enjoy doing ◦ how much time you have for the activity ◦ how much money you can afford to spend on needed equipment  Try to participate in activities that benefit all five areas of health-related fitness.  Most Importantly CROSS-TRAIN = VARY your activities!

9.  Keep goals simple, specific, and realistic.  List ways that will help you reach your goals.  Seek help from others.  Be flexible in case you need to reevaluate your progress.  Keep records to monitor your progress.  Be positive.  Reward yourself when you achieve a goal.

10.  Your goals  The days you exercise  Time, distance, intensity  Environmental conditions  Where you exercise  Specific activities  Any injuries

11.  Initial Stage ◦ 0-8 weeks ◦ rapid improvement  Improvement Stage ◦ 9-30 weeks ◦ improvement slows  Maintenance Stage ◦ 31+ weeks ◦ Improvement levels off  Factors Affecting Progression ◦ Initial fitness level ◦ Heredity ◦ Rate at which you overload your body ◦ Your specific goals

12.  Warm-up ◦ 5-10 minutes ◦ Light stretching & plyometrics  Workout ◦ 20-60 minutes  Cool-down ◦ 5-10 minutes ◦ Stretch = most flexibility benefit ◦ Do NOT sit down! Bring heart rate down gradually