Gurrie Physical Education Developing a Personal Fitness Plan

Benefits of Physical Activity Physical activity is a medium for fitness and good health which keeps away a heart specialist from an individual. Exercise not only helps to fight heart disease, but for sedentary people, just adding a little exercise to the daily routine reduces the risk of high blood pressure, osteoporosis, breast and colon cancer, depression, anxiety and stress. The greatest benefit from physical activity is seen in people who formerly did no activity and then start to do activities such as walking, cycling, swimming and yogic exercises. What are the benefits of physical activity? Regular physical activity- improves the strength of heart which makes the heart to work more efficiently during exercise and at rest. The more activity people do, the greater is their capacity for exercise and the stronger is the heart which keeps away any heart problem. This leads to reducing of high blood pressure, controlling blood cholesterol levels, controlling diabetes by improving the body’s ability to metabolize glucose. helps weight reduction by mobilizing excess fat from the body. indirectly encourages people to quit smoking for maintaining proper health and fitness. improves flexibility and builds muscle. decreases total and LDL cholesterol ("bad cholesterol") raises HDL cholesterol ("good cholesterol") increases energy store in the body increases tolerance to anxiety, stress and depression controls / prevents the development of diabetes decreases risk of orthopedic injury by improving flexibility helps building healthy bones, muscles and joints. reduces the risk of colon cancer.

WHY DO WE NEED FITNESS? Stronger hearts and stronger lungs allow more blood and oxygen to circulate around the body Cholesterol levels are kept at healthy range Stronger bones and muscles Lower blood pressure Protection against cancer and diabetes

WHAT EXACTLY IS A PERSONAL FITNESS PLAN? A FITNESS PLAN is an excellent tool to help you manage your fitness goals based on your personal needs and interests!

GOAL SETTING STEPS 1.IDENTIFY A GOAL 2.BELIEVE IN YOURSELF 3.ANALYZE WHERE YOU ARE NOW!

Goal Setting Goals : A goal is something YOU want to achieve. Goal need to be something numeric. Goals need to be fitness related 3 goals is the absolute minimum Example of a goal Goals for your fitness plan need to be something measurable. A perfect example is a fitness test score like the standing long jump. You can jump 4 ft 4 inches for example and your long term goal is to jump 5 ft by the end of the school year. Your 2nd quarter goal should be 4 feet 8 inches and 3rd quarter goals is to jump 4 feet 10 inches. My goal is to jump 5 feet 0 inches by the end of the school year.

GOAL SETTING DOES IT REALLY WORK? GOALS MUST BE SMART! SPECIFIC: IS IT CLEAR? MEASURABLE: HOW WILL YOU KNOW WHEN YOU GET THERE? ATTAINABLE: IS IT POSSIBLE? REALISTIC: IS IT PROBABLE OR LIKELY? TIME FRAME: WHAT ARE THE TIMELINES?

S.M.A.R.T SPECIFIC- Clarify exactly what it is you want to do; wanting to make a change and doing it are two different thing; identify the target! MEASURABLE- Goals need to be progressive (small steps) so you know if there’s been change; know your starting point ATTAINABLE- Must be a goal you can accomplish within your abilities and control; must be personally owned! REALISTIC- must be reachable but not too easy or you lose interest in them; not too hard or you become discouraged and give up TIME FRAME- establish a time frame to achieve goals; gives sense of organization, promotes commitment to goal, and helps pace your efforts!

Assignment # 1 Dear Mr. Pontrelli, What are you doing to me? C’mon pal you need a break. You never get enough sleep and you are always going 100 miles per hour. Slow down relax maybe you will live longer. Alright boss here are some ideas to help you out. Get more sleep at least 8 hours of rest a night. Next we need to exercise more make time in your day to get in some cardiovascular and lifting some weights is not a bad idea. Watch what you eat- I know you like food but enough is enough. Try and watch what you eat and the amount of food you eat. Thanks Sincerely, Your Body This letter is for you and you only. The idea is that this letter will help motivate you so that you can achieve your fitness goals.

Assignment # 2 Goal: the result or achievement toward which effort is directed; aim; end. Remember that the Goal needs to be something measurable and numeric. Three Goals are the minimum! Goal 1:_______________________________________________ Goal 2:______________________________________________ Goal 3:_______________________________________________ Goal 4:_______________________________________________ Goal 5:_______________________________________________ Goal 6:_______________________________________________

Assignment # 3 5 Paragraph Minimum Introduction: Paragraph Introducing the Topic. 3 sentence minimum Paragraph 2: Goal Number 1 and plans to achieve goal. 3 sentence minimum. Paragraph 3: Goal Number 2 and plans to achieve goal. 3 sentence minimum. Paaragraph 4: Goal Number 3 and plans to achieve goal. 3 sentence minimum. Conclusion: Put it all together and explain the benefits.

FITT- Principle—Frequency Intensity Time and Type of Exercise Frequency of Exercise- (FREQUENCY) How many times a week do you exercise? You need to exercise preferable three or more times per week. Four times a week is the most effective in increasing cardiovascular endurance and weight loss. Intensity of Exercise- (INTENSITY) How hard do you push yourself during a workout? The intensity of a workout is indicated by the number of times your heart beats per minute. The more intense (more difficult) the exercise the faster your heart will beat. Exercise Time- (TIME) How long do you workout for? 30 minutes a day is the minimum requirement of physical fitness. Type of Exercise- (TYPE) What type of workout am I doing? Are you trying to build muscle? Are you trying to build endurance? Are you increasing your flexibility?

F.I.T.T. FORMULA FREQUENCY, INTENSITY, TIME, AND TYPE AerobicFlexibility Muscular Endurance Muscular Strength Body Composition F 3-5 TIMES PER WEEK DAILY WARM- UP/COOL- DOWN 3-4 TIMES PER WEEK 3 TIMES PER WEEK DAILY EXERCISING I 60-90% OF MAX. HEART RATE HOLDS SECONDS TOTAL BODY 1-3 REPS 1-3 SETS 15 REPS EXERCISES 1-3 SETS REPS 8-10 EXERCISES LIGHT TO MODERATE T MIN OF CONTINUOUS ACTIVITY PROGRESSIVE MIN MIN PROGRESSIVE MIN PROGRESSIVE MIN PROGRESSIVE T LARGE MUSCLE GRPS CONTINUOUS, RHYTHMIC, RUNNING, CYLCING, SWIMMING STATIC STRETCH CONTROLLED DYNAMIC STRETCH RESISTANCE TRAINING- FREE WTS/ MACHINES AEROBIC ACTIVITY WALKING, CYCLING, SWIMMING, RUNNING

Assignment # 4 Goal to Bench Press 100 pounds by the end of the school year. Day 1 Warm-up: 10 minute jog (easy to medium pace) Stretching: 20 seconds a stretch – Arm Circles, Arm Across, Arm Overhead, Toe Touches, Hurdler Stretch, Calf Stretch, and Rotators. 3 sets of 10 repetitions Bench Press at 60 pounds 3 sets of 10 repetitions Incline Bench Press at 50 pounds 3 sets of 10 repetitions Dumbbell Flys at 10 pounds 3 sets of 20 repetitions Push-ups with Push-up bars 3 sets of 20 repetitions Decline Push-ups Cool Down Stretching: 20 seconds a stretch – Arm Circles, Arm Across, Arm Overhead, Toe Touches, Hurdler Stretch, Calf Stretch, and Rotators. Types of Fitness: Muscular Strength, Muscular Endurance, Cardio, and Flexibility

Additional Information Visit Mr. Pontrelli’s or Mrs. Ray’s Web page for more information.