Terrific Tuesday Always be a first-rate version of yourself, instead of a second-rate version of somebody else. – Judy Garland

Review Physical activity has many benefits to physical health, mental/emotional health, and social health. Physical activities can be purposeful (exercise) or not (activities of daily living). There are 5 Elements of Physical Fitness… Cardiorespiratory Endurance Muscular Strength Muscular Endurance Flexibility Body Composition Fitness can be improved through exercise: both aerobic and anaerobic.

Students Should Be Able To… Objectives Students Should Be Able To… Set realistic fitness goals. Identify the basic principles of a physical activity program. Identify and apply the CDC recommendations for physical activity.

CDC Guidelines Children and Adolescents (6-17 y.o.) 60 minutes (1 hour) or more of physical activity each day Aerobic – including moderate-intensity or vigorous-intensity (be sure to include vigorous-intensity at least 3 days/week) Muscle Strengthening at least 3 days/week Adults (18-64 y.o.) 2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity each week and muscle-strengthening activities on 2 or more days a week that work all major muscle groups Or 1 hour and 15 minutes (75 minutes) of vigorous-intensity aerobic activity each week and muscle-strengthening activities on 2 or more days a week that work all major muscle groups

Getting Started

Choosing Activities Some Considerations: Cost (gym memberships, equipment, etc…) Where You Live (access to trails/sidewalks, climate, flat/hilly land, etc…) Your Level of Health (hypertension, asthma, obesity, etc…) Time and Place (build program into your daily routine) Personal Safety (ex. If you run long distances, aim to avoid unsafe areas or running in the dark.) Comprehensive Planning (select activities that address all 5 areas of health-related fitness)

Cross Training Engaging in a variety of physical activities to strengthen different muscle groups is known as cross-training. Jumping rope, swimming, jogging, and cycling are good cross-training activities for athletes. Cross-training will help prevent boredom and burnout. Cross-training can also be done in the gym setting. Try mixing classes such as kickboxing, Zumba, group lift, group swim, and spinning.

Basics of a Physical Activity Program Stage I Warm-Up: An activity that prepares the muscles for work. Stage II Workout: The part of an exercise program when the activity is performed at its highest peak. Stage III Cool-Down: An activity that prepares the muscles to return to a resting state and stretching.

Three Principles of an Effective Fitness Program Overload Working the body harder than it is normally worked. Achieved by increasing repetitions or doing more sets. Progression The gradual increase in overload necessary to achieve higher levels of fitness. Specificity Particular exercises and activities improve particular areas of health-related fitness. Ex. Resistance training builds muscular strength and endurance, while aerobic activity improves cardiorespiratory endurance.

The FITT Principle To be effective, a workout needs to follow the FITT principle. FITT stands for… Frequency Intensity Time (or duration) Type (of activity)

Frequency How often you do the activity each week. Workouts should be scheduled 3 to 4 times each week, with only 1 or 2 days at most between sessions. Frequency depends partly on your fitness goals and type of activity you are doing – as well as on your schedule and possibly even the weather. Exercising more than 3 times each week for 6 months should help get you physically fit. To maintain your fitness level, continue your program at least 3 times each week.

Intensity How hard you work at the activity per session Working your muscles and cardiorespiratory system at an intensity that allows you to reach overload will help you improve your fitness level. It’s important to begin slowly in order to build endurance. For weight training, start with lighter weights and build to heavier weights. For aerobics, work toward your target heart range (THR).

Time (duration) How much time you devote to a workout session Slowly build up the amount of time you spend doing aerobic exercises. The goal in aerobics is to work within your target heart range for 20 to 30 minutes. When weight training, do the exercises slowly, taking at least 2 seconds to lower a weight. Rest for 1 or 2 minutes between sets. Also, vary the exercises to strengthen your muscles in full range of motion (ROM).

Type Which activities you select To get the maximum health benefits from your workout routine, devote 75% to 80% of your workout time to aerobic activity and 20% to 25% to anaerobic activity. Choose activities you enjoy, or you may find it difficult to complete your workouts or reach your goals.

Creating a Personal Fitness Plan In order to create a successful and effective personal fitness plan, it is important to follow the FITT principle. If your workout becomes boring try: Varying your routine (use cross-training) Working out with a friend Listening to music while working out Taking a break to give your body time to recharge

Homework Homework:  List at least 5 physical activities in which you have participated during the past week.  Classify each activity as aerobic, anaerobic, or other and explain your choice. Activity Aerobic or Anaerobic Why?