Fitness Action Plan

Importance of Fitness Skill Development Health Benefits Power Improve quality of life Agility Cardiovascular Endurance Balance Coordination Strength Reaction Time Muscular Endurance Speed Flexibility

Components of Fitness Cardiovascular Fitness Muscular Strength The ability of the heart, lungs and blood vessels to efficiently circulate oxygenated blood throughout the body (organs) Examples Running, walking, swimming, cycling Muscular Strength The amount of force the muscles can exert in a single effort Bench press, leg press,

Components of Fitness Muscular Endurance Flexibility The ability of the muscles to perform a continuous effort without fatiguing Examples Cycling, sit-ups, push-ups, curl-ups Flexibility The ability of a joint to perform a full range of motion Lunge, sit and reach, stretching, YOGA

Components of Fitness Body Composition Refers to the amount of body fat an individual has.

What’s Right For Me Weak in Cardiovascular Endurance  Aerobic Exercises Weak in Muscular Strength  Strength Training Exercises Weak in Flexibility  Yoga, Pilates

F.I.T.T Principle A process to follow to help individuals plan a fitness regimen F- Frequency How often you will exercise Enough exercise to make positive improvements Breaks- body needs time to rest and repair

F.I.T.T Principle I- Intensity Measure using Heart Rate The amount of effort or work of exercise Enough to overload the body Too much could result in injury Measure using Heart Rate Low- Below 50% max heart rate Moderate- Between 50-75% max heart rate High- More than 75% max heart rate

F.I.T.T Principle

F.I.T.T Principle T- Time T- Type How long each individual session should last? Typically between 30-60 mins. T- Type Cardiovascular Endurance Strength

F.I.T.T Principle Suggestions Cardiovascular Strength F – 3-5 times per week I – 60 – 85% T – 30 – 60 mins T – Brisk Walk Strength F – 2 – 4 times per week I – 70 – 85% max weight T – (8-12 reps) x3 T – Full Body

Goal Setting What’s realistic when setting fitness goals? Why is it important to rest? To give your body a chance to recover.

Goal Setting Short Term Goals Long Term Goals 1-3 months Greater than 3 months

Smart Goals S- Specific M- Measurable A- Attainable R- Realistic T- Time

Smart Goals Specific Measurable Every goal should be clearly defined Example I want to lose 20 pounds Measurable Be able to clearly measure your progress Know when goal is achieved. Run 5km in 30 mins with no breaks

Smart Goals Attainable Realistic You can attain any goal when you plan steps in order to meet final goal. What do you have to do to succeed? Example, Go from running 5km in 35 mins to running 5km in 30mins with no breaks Realistic Make the goals achievable Lose 50lbs in one month (Realistic or not??)

Smart Goals Time Set deadlines Your goal must have a time frame

Examples Cardiovascular Short-Term Goal Long – Term Goal Run 30 mins 3 times a week for 4 weeks. Long – Term Goal Run 10km in under 60 mins by August 31st.

Fitness Plan Using the SMART Principle, you are going to create a Short Term and Long Term fitness goals. Using the F.I.T.T Principle, you are going to create a fitness plan that reflect your fitness goals.