1. Setting Fitness Goals In this lesson, you will Learn About… How to set and achieve fitness goals. Writing an activity plan. The three stages of an exercise session. Checking your fitness progress.

2. Setting Fitness Goals The Vocabulary terms in this lesson are: Warm-up. Warm-up Cool-down. Cool-down

3. Being Active Every Day Whatever your fitness goals may be, try to do one or more forms of physical activity or exercise each day. To develop an active lifestyle, you need: Daily activity Aerobic exercise Sports, recreation, and leisure activities

4. Preparing an Activity Plan A written plan will keep you on track and help you exercise consistently. Try to balance your schedule so that every day contains some activities but no single day is overloaded. Also, be flexible, and include some choices. Keep in mind that your activity plan should meet your personal fitness goals.

5. Exercise Stages Your exercise workouts should have three stages: 1.The warm-upwarm-up 2.The workout 3.The cool-downcool-down

6. Warming Up You should start every exercise session with a warm-up lasting about 10 minutes. Begin with gentle aerobic activities, such as a fast walk, followed by stretching exercises. Another way to warm up is to do the actual movements of your planned activity at a slow and easy pace.

7. Stretching Exercises Calf stretch 1.Stand near a wall, and lean toward it with your palms flat against the surface. 2.Bend one leg, and keep the other leg extended. 3.While keeping the heel of the extended leg on the ground, move your hips forward until you feel a stretch in the calf muscle. Shoulder stretch 1.Lean against a wall for support, as shown. 2.Keep your arms straight while moving your upper body downward. 3.Keep your feet under your hips and your knees slightly bent.

8. Working Out Once you have warmed up, you’re ready to work out. Your workouts should start off at a comfortable level of physical activity and build up gradually. Here are some guidelines for gradually increasing your workout: Frequency: Do it more often. Intensity: Make it more difficult. Duration: Spend more time doing the activity. Order: Complete the aerobic activity first.

9. Cooling Down Just as a warm-up should precede your workout, a cool-down should follow it. Cooling down helps return blood circulation and body temperature to normal.

10. Monitoring Your Progress Here are some suggestions for monitoring your progress toward your fitness goals. Keep an exercise log or journal. After 4 to 8 weeks of workouts, you should observe some improvement in your fitness. If you see no significant change, evaluate the situation. Another measure of fitness is your resting heart rate. A resting heart rate of less than 72 is generally associated with physical fitness. Once you reach your goals, consider setting new goals.

11. cool-down Reviewing Terms and Facts 1.A _________ is a period of low to moderate exercise to prepare your body to end a workout session.

12. 2.What are the three stages of an exercise workout? Reviewing Terms and Facts The warm-up The workout The cool-down

13. Thinking Critically 3.Why is it important to set fitness goals before starting an exercise program?

14. Vocabulary Review A warm-up is a period of time of low to moderate exercise to prepare your body for more vigorous activity.

15. Vocabulary Review A cool-down is a period of time of low to moderate exercise to prepare your body to end a workout session.