1. Planning a Personal Activity Program

2. Setting Physical Activity Goals
Set realistic goals
Develop a plan
Meet USDA recommendations for physical activity
60 mins/day

3. Choosing Activities Pick something you enjoy, but also consider: Cost
Where you live
Your level of health
Time and place
Personal safety
Comprehensive planning

4. Basics of a Physical Activity Program
Overload – working the body harder than it is normally worked
Builds muscular strength
Contributes to overall fitness
Achieved by increasing repetitions/sets
Progression – gradual increase in overload necessary to achieve higher level of fitness

5. Basics of a Physical Activity Program
Specificity – particular exercises and activities improve particular areas of health-related fitness
Be sure to include the three basic stages:
Warm-up…
Workout…
Cool-down…

6. The Warm-Up Warm-Up – activity that prepares the muscles for work
Raise body temperature
Stretch large muscles to reduce risk of injury

7. The Workout
Workout – the part of an exercise program when the activity is performed at its highest peak
Needs to follow F.I.T.T. formula
Frequency – How often?...
Intensity – How hard?...
Time/Duration – How much time?
Type – Which activity?

8. The Cool-Down
Cool-down – an activity that prepares the muscles to return to a resting state
Ending a workout abruptly can cause muscles to tighten and may make you feel dizzy.

9. Monitor Your Progress
Resting Heart Rate – the number of times your heart beats in one minute when you are not active
Average fitness level: beats/min
Good fitness level: Below 72 beats/min
Four weeks of a fitness program can decrease your RHR by 5 to 10 beats