1. Personal Conditioning
Chapter One

2. Physical Activity and Personal Fitness
Lesson 1: pp. 4-7; 10-11
Lesson 2: pp
Lesson 3: pp
Lesson 4: pp.26-28

3. Lesson One
Physical Activity
Physical Fitness
Personal Fitness

4. Spectrum of Fitness _________________________________
Functional Health Ultra
Fitness Fitness Fitness

5. Skill-related fitness
Health-related fitness

6. Benefits of fitness Increased energy Improved strength and flexibility
Better heart and lung function
Increased bone density
Weight maintenance/BFC
Better Sleep
Better focus, stress mgmt, self-esteem

7. PLUS….
Reduced risk of CVD, HBP, Stroke, Diabetes, some forms of cancer

8. Lesson Two Risk Factors for CVD, Cancer, Stroke: Controllable:
Sedentary lifestyle, Smoking, Cholesterol (Inflammation), Obesity
Not controllable: Sex, Heredity, Age

9. Attitude Does Matter “I’m not a runner” “Heart disease will
never happen to me” “I’m too busy” “I’m
not an athlete” “Exercise is boring”
“I hate this class” etc., etc.

10. Fake it til you make it…
“Feeling strong feels good” “I feel great when I’m done” “I’ve always enjoyed physical activity” “Looking good makes me feel good” “I like the feeling of sore muscle” “I have to get this credit; I might as well get in shape, too”

11. Getting Started
Know your goals

12. Commit to working hard

13. Understand behavior-change theory if it
Applies.

14. Stay motivated:
Ask how do you stay motivated?

15. Today’s Agenda Announcements Discussion/lecture PF Principles
Altered Friday class ends at 8:40
Did you bring a lock?
Ch 1 Quiz on Monday
Slides are on the class webpage
Polimelissa.weebly.com
Today’s Agenda
Discussion/lecture
PF Principles
Pilates in Studio

16. Expect roadblocks; plan your detours

17. F: Frequency I: Intensity T: Time T: Type
Exercise Guidelines The FITT Principle (or formula) is a great way of monitoring your exercise program. The acronym FITT outlines the key components of an effective exercise program, and the initials F, I, T, T, stand for:
F: Frequency
I: Intensity
T: Time
T: Type

18. How to activate Core Muscles