Chapter 3 lesson 3 Planning a fitness program

Setting Goals This can help you by providing you with a plan for action. Planning a Fitness Program  Find out works for you. If you don’t like aerobics or jogging find an alternative Join a gym By a work out tape Walk, jog, or bike

Setting Goals Cont. Getting Started  Plan your exercise a week ahead of time, mark activities on a calendar  Short-term goals- if 45 minutes is too long start with 20 minutes  Reward your self when you achieve a goal, movie or new outfit.  Eventually the results you see will be the only motivation you will need.

Selecting the Right Activity Where do you live?- Consider terrain, temperature, and city or country, when choosing an activity. Your range of interests, pick activities you like. Your level of health- if you know you have a health condition like asthma consult your doctor before starting a work out routine.

Selecting the Right Act. Cont. Time and place- if you don’t like the morning work out at night. Personal safety- when it is possible use a buddy system when walking or running. Avoid running or walking after dark, and stay out of high crime areas. Comprehensive planning- pick activities that will address the five areas of health- related fitness.

Cross Training Combining various exercise routines to help work different body systems Examples: biking, swimming, running and lifting weights part of your work out plan

Basics of an Exercise Program Overload = working the body harder then it is normally worked. This builds muscular strength and contributes to overall fitness Progression = related to overload, progression is a gradual increase in overload necessary for achieving higher levels of fitness.  Example: When it gets easier add time or weight Specificity = particular exercises and activates improve particular areas of health- related fitness

Three stages of a work out Warm-up – is engaging in activity that prepares the muscles for the work that is coming.  1 st step is to raise body temperature  2 nd step is to stretch large muscles slowly and smoothly.  3 rd step is to perform the activity slowly for about five minutes.

Three Stages of a work out Work out - this part of an exercise program you will perform the activity at you highest peak.  Frequency- how often you do the activity each week  Should be 3-4 times a week  Intensity - how hard you work  percent of your maximum heart rate

Three stages (work out cont.)  Time/Duration – how long is the work out  Aerobics – 20 to 30 minutes  Weight training –  Do exercise slowly, 2 seconds each time you lower a weight.  1-2 minutes in between sets.  Do variety of exercise to strengthen you muscles in the full range of motion.  An exercise set consists of 6-15 reps.  You need to work your muscles and cardio- respiratory system at a level of intensity that permits you to achieve overload.

Three Stages of a Work out Cool down  Is engaging in activity to gradually decrease activity  Slow activity down for five minutes.  Finish up with a five minute stretch.  Vigorous or prolonged activity causes increased blood flow to the muscles.  Stopping suddenly causes the blood to pool or collect in those muscles  As a results, less blood flows to the brain.  This can cause dizziness or fainting

Monitoring Your Progress Do I feel better? Am I going farther in a shorter amount of time? Can I lift more or can I lift longer? You will be sore with any new activity Be realistic about your progress  Keep a journal  List goals  Keep track of frequency, intensity, and duration  Reflex back – the first 12 weeks then every 6 weeks.

Resting Heart Rate (RHR) The number of times your heart beats in one minute when you are not active. Average should be around beats a minute After 4 weeks on an exercise program this number can drop RHR 72 = good fitness Some teens at the top of the game may have a RHR as low as 40