1. Physical Fitness and Your Health: Planning a Fitness Program
By: Katie Dendy

2. Today’s Lesson Setting Fitness Goals & Programs Activity Selection
Exercise Program Concepts
3 Stages of a Program
Monitoring Progress

3. Setting Fitness Goals & Programs
Planning a Program
Why do you want to start one?
Examples:
Improve athletic performance
Lose weight
Gain muscle

4. Setting Fitness Goals & Programs
Planning a Program…
What made you stop before?
Examples:
Schedule
Disliked activity

5. Setting Fitness Goals & Programs
Getting Started
Plan ahead!
Short term goals
Reward yourself
Think of results

6. Name the Activity… Rest/ Inactivity Leisure Flexibility Aerobic
Recreational
Rest/Inactivity: watching TV, playing computer games, sitting for more than 30 minutes
Leisure: golf, bowling, softball, yardwork
Flexibility & Strength: stretching, pushups, weight lifting
Aerobic: brisk walking, cross country skiing, bicycling, swimming
Recreational: soccer, basketball, hiking, tennis, dancing
Lifestyle PA: walk dog, take stairs,
Lifestyle Physical Activity

7. Activity Selection Factors Environment Interests Health status
Environment: flat or hilly? Temperature
Interests: pick activities you like
Health Status: asthma, diabetes, injuries
Time & location: morning person? Schedule
Planning: pick activities that will address all 5 areas of health related fitness

8. Activity Selection Factors continued.. Time & location Safety
Comprehensive Planning

9. Exercise Program Concepts
Overload
Progression
Specificity

10. Overload Working your body harder than it is normally worked
Example: Lifting higher volume of weight

11. Progression
Gradual increase in overload
Increases fitness level

12. Specificity Performing certain exercises for specific areas
Example: Walking can improve cardiovascular health

13. Stages of an Exercise Program
Warm-up
Workout
Cool-down

14. Stage 1: Warm-up Prepares muscles for workout Raise body temperature
Stretch large muscle groups
Perform activity slowly for 5 minutes
Muscles are stiff before PA. Warming up lets your heart rate gradually increase so it can be prepared for the workout.

15. Stage 2: Workout Perform activity at highest peak F.I.T.
Frequency: times you perform activity
Intensity: how hard your body works
Time: how long you perform activity

16. F.I.T. Recommendations Frequency 3-4 days/week Intensity
60-85% of Heart Rate Max
Time
20-30 minutes

17. Stage 3: Cool-down Activity to slow down body 5 minutes of slower pace
If skip cool-down blood can pool in muscles resulting in fainting. Cool down to where heart rate is within beats of resting heart rate.

18. Monitoring Progress Keep exercise journal! Write out goals
Record F.I.T. for each activity

19. Monitoring Progress
Resting Heart Rate

20. Review
Pick activity you like!
Think
Keep track of progress
F.I.T.