1. DO NOW Pete wants to get in better shape. He has decided to create a fitness plan, but he’s not sure where to start. He’s not even sure he knows how to determine what a good level of fitness is. He doesn’t know which exercises to do, how often he should do them, or how long he should do them. Pete wants to get in better shape. He has decided to create a fitness plan, but he’s not sure where to start. He’s not even sure he knows how to determine what a good level of fitness is. He doesn’t know which exercises to do, how often he should do them, or how long he should do them. If you were Pete, what steps would you take to create an appropriate fitness plan?

2. Planning a Personal Activity Program

3. Fitness Goals What specific fitness goal would you like to achieve in the next year? 5 years? 10 years? What steps will you take to do this? Potential problems?

4. Personal Needs Factors that may affect your activity choices: - cost - cost - where you live - where you live - your schedule - your schedule - your fitness level - your fitness level - your overall health - your overall health - personal safety - personal safety

5. Types of Activities Aim for 60 minutes! Moderate Intensity - counts towards your daily activity! - counts towards your daily activity! (walking, climbing stairs, chores, yardwork) Aerobic Activities - Aim for 3 20 minutes sessions each week - Aim for 3 20 minutes sessions each week - Cycling, brisk walk, dancing, running - Cycling, brisk walk, dancing, running

6. Strength Training - develops muscle tone - develops muscle tone - 2 or 3 sessions/wk of 20-30 min; one day off between sessions - 2 or 3 sessions/wk of 20-30 min; one day off between sessions - Cycling, skating, rowing - Cycling, skating, rowing Flexibility Exercises 10-12 minutes each day - gymnsatics, martial arts, ballet, pilates, yoga - gymnsatics, martial arts, ballet, pilates, yoga

7. Principles of Building Fitness Specificity – choosing the right activities to improve a given element of fitness Specificity – choosing the right activities to improve a given element of fitness EXAMPLE: strength training builds muscular strength. muscular strength. Overload – exercising at a level that’s beyond your regular daily activities Overload – exercising at a level that’s beyond your regular daily activities Your body will adapt and grow stronger!

8. Principles Cont. Progression – gradually increasing the demands on your body Progression – gradually increasing the demands on your body Regularity – working out on a regular basis Regularity – working out on a regular basis

9. Stages of a Workout Warm-up: gentle cardiovascular activity that prepares the muscles for work Warm-up: gentle cardiovascular activity that prepares the muscles for work - increases blood flow, delivering oxygen to muscles - increases blood flow, delivering oxygen to muscles -increases heart rate and body temperature -increases heart rate and body temperature - stretch! - stretch!

10. Workout: part of an exercise session when you are exercising at your highest peak. F.I.T.T. Formula What is it??

11. F = Frequency At least 3 sessions/week. Give your body time to rest I = Intensity - within target heart range - within target heart range - muscle strain, but not pain - muscle strain, but not pain T = Type vary activities to build different elements T = Time - cardio: t.h.r for at least 20 minutes - cardio: t.h.r for at least 20 minutes - strength: 20-30 minutes - strength: 20-30 minutes - flexibility: 10 minutes - flexibility: 10 minutes

12. Cool Down: low-level activity that prepares your body to return to a resting state Cool Down: low-level activity that prepares your body to return to a resting state Allows your heart rate, breathing and body temp. to return to normal gradually. Allows your heart rate, breathing and body temp. to return to normal gradually. Prevents soreness Include 5-10 min of gentle activity

13. Tracking Progress Use a fitness journal Use a fitness journal Resting heart rate – will drop as your fitness level increases Typical pulse is between 60-100 beats/min.

14. Minor Injuries I.e. Sprains, strains Remember.. P.R.I.C.E!!!! P – Protect R – Rest I – Ice C – Compress E - Elevate