1. PLANNING A PERSONAL ACTIVITY PROGRAM

2. Setting Physical Activity Goals
How can you be sure to include physical
activity in your daily routine?
Set realistic fitness goals (USDA recommend a minimum of 60 minutes a day)
Include all sorts of activity
Physical Education Class
Playing sports
Household tasks (mowing the lawn, cleaning your room)
School or community may offer programs that provide some variety of fun and healthful activities.
Include many different physical activities in your
program to make it more enjoyable

3. Factors that may affect your decision making include:
Cost – Some activities require specialized and possible expensive equipment
Where you Live – For convenience you want to do an activity that you can do locally, without spending a lot of time travel. What type of terrain, climate, what type of activity does the region best lend itself
Your Level of Health – Some health conditions have risks that need to be considered when planning a program.

4. Factors that may affect your decision making include:
Time and place - Build your program into your daily routine. Example: Don’t schedule a jogging program for 6:00 AM if your not a morning person
Personal Safety – Think about your own safety when building a program, don’t go for long runs through unsafe or dark areas.
Comprehensive Planning - Select activities that address all five areas of health related fitness.

5. Basics of a Physical Activity Program
Overload – Working the body harder than it is normally worked. It Build muscular strength and contributes to over all fitness. This achieved by increasing weight, repetitions, or sets.
Progression – is the gradual increase in overload necessary to achieve higher levels of fitness. As an activity gets easier increase the number of reps, sets, or the time spent doing the activity

6. Basics of a Physical Activity Program
Specificity - Indicates that particular exercises and activities improve particular areas of health-related fitness. Ex. Resistance training builds Muscular Strength and Muscular Endurance, while aerobic exercise improves Cardio-respiratory Endurance.

7. 3 Basic Stages of a Fitness Program
Warm-up
This prepares the muscles for work. Any exercise such as walking, jogging, cycling, jumping rope, that will raise the body temperature. Then an easy stretching of the large muscles.

8. 3 Basic Stages of a Fitness Program
2. The workout
The part of an exercise
program when the activity
is performed at its highest
peak.
To be effective the activity needs to follow the F.I.T.T. formula

9. F.I.T.T Formula
Frequency – How often you do the activity each week Intensity – How hard you work at the activity per session Time/duration – How much time you devote to a session Type – Which activities you select

10. 3 Basic Stages of a Fitness Program
Cool down
Is an activity that prepares
the muscles to return to
resting state. Cool down
can be done by slowing
down the activity.

11. BMI (Body Mass Index)