Physical Activity and Fitness Chapter 9 Physical Activity and Fitness Lesson 3 Setting Fitness Goals Click for: >> Main Menu >> Chapter 9 Assessment Teacher’s notes are available in the notes section of this presentation. Next >>

Switching between different activities and exercises on different days cross training Switching between different activities and exercises on different days FITT principle A method for safely increasing aspects of your workout without injuring yourself Click to reveal the definitions. resting heart rate The number of times your heart beats per minute when you are relaxing

target heart rate The range of numbers between which your heart and lungs receive the most benefit from a workout A period of low to moderate exercise to prepare your body for more vigorous activity warm-up Click to reveal the definitions. A period of low to moderate exercise to prepare your body to end a workout session cool-down

In this lesson, you will learn to identify factors to consider when choosing activities and exercises. explain the parts of the FITT principle. develop warm-up and cool-down techniques for preventing injuries.

Sequencing Describe the sequence that should be followed in a workout, along with a short summary of what occurs at each stage.

Identifying Fitness Goals Your goals should include strategies that will help you improve and maintain all three sides of your health triangle. You wouldn’t start a long road trip without first mapping out a route. In the same way, reaching a fitness goal requires a plan. A first step in developing a plan is deciding what your goals are. What do you personally hope to accomplish?

Choosing Activities and Exercises Personal tastes and the specific equipment requirements of an activity are factors to consider when choosing activities and exercises. Make sure you choose activities that you will enjoy doing. Some activities will require special equipment, such as racquets, balls, and gloves. Many activities require protective gear, such as helmets or knee pads.

Choosing Activities and Exercises Cross-training is a way to keep your interest level high. cross-training Switching between different activities and exercises on different days Working on improving many areas should be the goal of every fitness plan. Your plan, for example, should include at least 20 to 30 minutes of aerobic exercise 3 to 5 times a week.

Choosing Activities and Exercises

Questions to consider when creating a schedule are: Will your fitness schedule conflict with other aspects of your daily activities? Will the seasons interfere with your fitness schedule? Does the community have fitness centers that are open to the public? Be practical and realistic when creating a fitness schedule.

Creating a Schedule Putting your plan in writing will help you stay on track and help you stick with your goal. Start by listing all physical activities that are currently part of your routine. Be sure to count any outside activities that involve physical movement, such as dance lessons.

Building Fitness Levels As you progress in your activities, adjust each activity using the FITT principle. FITT principle A method for safely increasing aspects of your workout without injuring yourself

Building Fitness Levels The FITT Principle Frequency How often you work different muscle groups. Intensity How hard you work different muscle groups. Frequency: Gradually increase the number of times per week you work a muscle group. Intensity: If you are lifting weights, you increase intensity by adding more weight. If you are running laps, you increase intensity by increasing your speed. Time, or duration: Teens should get a total of 60 minutes of activity on most days. If you are just beginning and activity or exercise, you will need to start by doing less than that. You will slowly build up your endurance to a point where you can do the full hour. Type: A complete workout package should feature aerobic and anaerobic exercises. Time A measure of how long you spend per session. Type The type of activity you choose to do.

Monitoring Your Heart Rate During exercise, there are two heart rate measures to take. They are resting heart rate and target heart rate. resting heart rate The number of times your heart beats per minute when you are relaxing Resting heart rate should be taken when you are relaxing. target heart rate The range of numbers between which your heart and lungs receive the most benefit

Monitoring Your Heart Rate Calculating Your Target Heart Rate Subtract your age from 220. Multiply the resulting number by 0.6 and again by 0.9. The range of numbers between the two products represents your target heart rate.

Warming Up and Cooling Down Every exercise should begin with a warm-up and end with a cool-down. warm-up A period of low to moderate exercise to prepare your body for more vigorous activity cool-down A period of low to moderate exercise to prepare your body to end a workout session

Warming Up and Cooling Down Warm-ups: Should last around ten minutes Should include light aerobic exercise to get the blood flowing Should be finished with some simple stretches Your goal should be to get your muscles, tendons, ligaments, and joints primed for action. Stretch only the muscles that have been warmed up. Stretching cold muscles could lead to injury. Walking or jogging in place are excellent warm-up activities.

Warming Up and Cooling Down Cool-downs: Return blood circulation and body temperature to normal Should last ten minutes Should include gentle stretching exercises The gentle stretching exercises you do in a cool-down can be the same stretches you did in the warm-up.

What I Learned Vocabulary What is the FITT principle? Lesson 3 Review a method for safely increasing aspects of your workout without injuring yourself

Lesson 3 Review What I Learned Recall Name two factors that need to be considered when choosing activities or exercises. Any two: whether you enjoy them; what, if any, special equipment is needed; whether you need lessons or special instruction; and whether a partner is required

Lesson 3 Review What I Learned Explain Why are warm-ups and cool-downs important parts of any fitness routine? to prevent injuries to muscles, joints, and connective tissue

Lesson 3 Review Thinking Critically Synthesize Rick has made more progress than he expected in the first three weeks of weight lifting. He now plans to increase his load and the length of his sessions. Do you think Rick has made a good decision? What positive health behavior should Rick do to prevent health problems? No; he should increase only one FITT element at a time.

Lesson 3 Review Thinking Critically Evaluate Anne has planned out a schedule that includes four hours of activity and exercise each day. Previously she has been sedentary. What do you think are her chances of success with her fitness program? Anne is likely to fail at her fitness program because it is too ambitious, especially given her previously sedentary lifestyle.

Physical Activity and Fitness End of Chapter 9 Physical Activity and Fitness Lesson 3 Setting Fitness Goals Click for: >> Main Menu >> Chapter 9 Assessment