1. Planning a Personal Exercise Program

2. Does this represent your life?

3. How to choose the best activities Cost Where you live Your level of health Time and Place Personal Safety Comprehensive planning

4. Principles of an Exercise Program Overload  working the body harder than normal. Progression  gradual increase in overload to achieve higher levels of fitness Specificity  particular exercises and activities improve particular areas of fitness.

5. F.I.T.T. Frequency –3 to 4 times a week Intensity –Must reach overload Time/Duration –Working within target heart rate range for 20-30 min. Type –75-80% aerobic and 20-25% anaerobic

6. Repetitions and Sets To improve fitness, you must do enough repetitions of each exercise to reach fatigue. –Repetitions represent how many consecutive times you do an exercise. Example: 8-12 reps of bicep curls. A set refers to a group of repetitions, followed by a rest period of about one minute. –Example: 3 sets of 8-12 push ups with a minute rest in between.

7. Warm up & Cool Down Must be included in EVERY WORK OUT! Prepare your muscles for work out by increasing heart rate first and then stretching. VS Prepare your muscles to return to a resting state and stretching. Sometimes the warm up can be the same as the cool down!

8. Monitoring your <3 Rate –Knowing your heart rate is important for three reasons: 1. It assures you are training at the right intensity to gain benefit from the exercise. 2. It also assures you are exercising at a safe intensity. 3. It can tell you the amount of time you exercised in your target heart rate zone.