1. Lesson 3 3. Do you exercise regularly? If yes, what do you do? 2. Do you follow a workout plan? 1. Do you have a fitness goal? If so, what is it? Bellwork: Answer these 3 questions in your binder Planning a Personal Activity Program

2. Lesson 3 In this lesson, you will learn to: Establish realistic fitness goals Develop a personal physical activity program Describe the basic principles of a physical activity program Lesson Objectives

3. Lesson 3 To meet the U.S. Department of Agriculture (USDA) recommendations, teens should get 60 minutes of physical activity every day. This may include activities ranging from participating in physical education classes and playing sports to doing household tasks. Set Realistic Fitness Goals Setting Physical Activity Goals

4. Lesson 3 The Physical Activity Pyramid provides suggestions about how to divide your time when doing various types of physical activity. Getting Started Setting Physical Activity Goals

5. Lesson 3 Moderate-Intensity Physical Activities About 30 minutes per day Examples: Walking, climbing stairs, gardening or yard work, walking a dog, and housecleaning Setting Physical Activity Goals

6. Lesson 3 Aerobic Activities 3–5 days per week (20–60 minutes per session) Continuous activity that uses oxygen Examples: Cycling, brisk walking, running, dancing, in-line skating, playing basketball, and cross- country skiing Setting Physical Activity Goals

7. Lesson 3 Anaerobic Activities 2–3 days per week (all major muscle groups) Oxygen is not used for energy; intense physical activity in which the body ’ s supple of oxygen to produce energy does not meet demand. Examples: Biceps curl, push- ups, abdominal curl, bench press, calf raise, and shoulder press Setting Physical Activity Goals

8. Lesson 3 Flexibility Activities 2 or more days per week (all major joints) Examples: Side lunge, step stretch, hurdler stretch, calf stretch, and yoga stretches Setting Physical Activity Goals

9. Lesson 3 Sedentary Activities Do infrequently. Examples: Watching television, talking on the phone, playing computer games, and surfing the Internet Setting Physical Activity Goals

10. Lesson 3 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 Choosing Activities

11. Lesson 3 Overload Progression Specificity OverloadOverload builds muscular strength and contributes to overall fitness. It is achieved by increasing repetitions or by doing more sets (groups of 6 to 12 repetitions) of an exercise. Basics of a Physical Activity Program Three Principles of Effective Fitness Programs

12. Lesson 3 To gain the most benefit from an exercise program, you’ll want to include three basic stages for each activity. 1. Warm-upWarm-up 2. Workout Workout 3. Cool-downCool-down Basic Physical Activity Stages Basics of a Physical Activity Program

13. Lesson 3 The warm-up is the first stage in any physical activity routine. Begin by taking a brisk walk to raise your body temperature. Then, slowly stretch large muscles to increase their elasticity and reduce the risk of injury. Perform the physical activity slowly for about five minutes. The Warm-Up Basics of a Physical Activity Program

14. Lesson 3 To be effective, the activity needs to follow the F.I.T.T. formula.F.I.T.T. The Workout Basics of a Physical Activity Program

15. Lesson 3 Frequency Schedule workouts three to four times each week, with only one or two days between sessions. The frequency of your workouts depends partly on your fitness goals and the type of activity you do—as well as on your schedule and possibly even the weather. Basics of a Physical Activity Program

16. Lesson 3 Working your muscles and cardiorespiratory system at an intensity that allows you to reach overload will help you improve your fitness level. When weight training, start with a light weight and build to heavier weights. For aerobics, work toward your target heart range. Intensity Basics of a Physical Activity Program

17. Lesson 3 Time/Duration 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 two seconds to lower a weight. Also, vary the exercises to strengthen your muscles in the full range of motion. Basics of a Physical Activity Program

18. Lesson 3 Type To get the maximum health benefits from your workout routine, devote 75 to 80 percent of your workout time to aerobic activity and 20 to 25 percent to anaerobic activity. Choose activities that you enjoy, or you may find it difficult to complete your workouts. Basics of a Physical Activity Program

19. Lesson 3 The Cool-Down Begin the cool-down by slowing down the activity. Continue the activity at this slower pace for about five minutes. Then, stretch for five minutes. Basics of a Physical Activity Program

20. Lesson 3 Setting Goals & Modeling Healthy Behavior

21. Lesson 3 Make them manageable and specific. Start small and try not to focus on too many things at once. Make a plan. Write it down and give yourself a deadline. Know your resources and support system. Don’t expect perfection. Setting Goals

22. Lesson 3 Can still reap huge health benefits without making huge changes! Ideas for small steps: –Lose 5 pounds. –Replace one sugary beverage a day with a glass of water. –Add one serving of low-fat or non-fat dairy each day. –Take a 15 minute walk each day at lunch. Small Steps

23. Lesson 3 Personalized nutrition and activity plan. Set and keep track of goals. Remember to log on daily to keep motivated. Track food intake and physical activity. Revise and set new goals as needed. SuperTracker

24. Lesson 3 Do you eat breakfast and lunch everyday? Make healthy choices and do not skip meals. Healthy snacking throughout the day! Adequate nutrition can help both children and adults stay alert throughout the day. Eat at Regular Intervals

25. Lesson 3 A portion is the amount of food that you CHOOSE to eat. Portion vs. Serving Size  A serving is a standard, MEASURED amount used in determining the number of calories and nutrients in food.