1. A Physical Activity Plan

2. Quick Start A friend asks you how fast you can run a mile. You don’t know. How could you find out?

3. Planning a Physical Fitness Program Step 1 –Measure your level of Fitness - Fitness Test – a way to measure the level of a person’s physical fitness skills. Step 2 –Set Reasonable Fitness Goals - Based on your test results you can set goals that can be achieved during your workouts.

4. Planning a Physical Fitness Program Step 3 –Choose the Right Activities - Use a variety of fitness skills; speed, strength, endurance, flexibility and reaction time. Step 4 –Follow your Fitness Program - Have the three basic steps for your program; warm up, workout and cool down. Make sure you change the intensity and how often you work out.

5. Planning a Physical Fitness Program Step 5 –Check Your Progress - You should plan a day to check your results and keep a log of what you are doing for your workouts.

6. Using the Guidelines of FITT When making your physical fitness programs you should use the FITT method. F – Frequency – how often or the number of times you are going to exercise. Exercise should be at least 3 times a week.

7. Using the Guidelines of FITT I – Intensity – how hard your work out is. Your heart rate should be between 147-178 beats per minute. T – Time – how long each work out should be. 30 minutes is a good starting point for your work out.

8. Using the Guidelines of FITT  T - Type – The kind of workout you are performing. It is smart to use a different variety of workouts. Do not only use one type. Example: Do not just lift weights everyday. Your body reacts better to change. It is smart to do weights one day and cardio the next.