1. Physical Activity and Fitness
Chapter 3
Physical Activity and Fitness
Lesson 4
Creating Your Fitness Plan
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Teacher’s notes are available in the notes section of this presentation.
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2. Gentle exercises that let the body adjust to ending a workout cooldown
Gentle exercises that get heart muscles ready for moderate-to-vigorous activity
warm-up
Gentle exercises that let the body adjust to ending a workout
cooldown
Click to reveal the definitions.
frequency
The number of days you work out each week

3. How much energy you use when you work out
intensity
How much energy you use when you work out
The number of heartbeats per minute that you should aim for during moderate-to-vigorous aerobic activity to help your circulatory system the most
target heart rate
Click to reveal the definitions.

4. In this lesson, you will be able to
list factors to consider when developing a personal fitness plan.
identify the keys to a good workout.
calculate your progress in meeting fitness goals.
assess your progress in meeting fitness goals.

5. Drawing Conclusions
List some factors that you think might be important to developing a personal fitness program. After you read this lesson, look back at your list to see if these factors were covered.

6. Setting and Reaching Your Fitness Goals
Setting personal fitness goals will help you focus and stick with your plan.
A coach or physical education teacher can help you get started by measuring your fitness level and suggesting ways to improve it.
You should also speak with a medical professional. Let him or her know that you want to begin a fitness program. Ask whether it’s safe for you to get started.

7. Setting and Reaching Your Fitness Goals
Try to work out for an hour each day.
Spend about 30 minutes doing moderate activities and, on most days, do 30 more minutes of harder activities.
Choose aerobic exercises or very active sports.
Include strength and flexibility exercises up to six times a week.
Pick activities that you enjoy.
Exercise does not have to be expensive.
Explore community fitness centers.
Sign up for group activities such as volleyball or aerobic classes.
If you prefer to exercise alone, consider jogging.

8. Making Time for Fitness
List the activities you already do.
List the activities you would like to do.
Create a weekly plan that includes all your activities.
Keep a calendar to remind you of your schedule.
Your goals and needs may change as your fitness abilities improve.
Keep a log to track what exercises you do, and how long each sessions lasts.
Vary your schedule to make it interesting.
Be willing to make changes if your schedule is not realistic.

9. Working Out Safely
For most activities, loose-fitting clothes are the best.
Make sure your running or walking shoes do not cause blisters.
After dark, wear light colors and reflective gear.
Wear layers of clothing in the winter.
Getting hurt can take the fun out of any activity. Follow these steps to protect yourself and reduce your risk of injury before you begin a workout.
Wear light clothing in hot weather.
Drink plenty of water in hot weather and consider specialty sports drinks.

10. Working Out Safely Wear sunscreen and sunglasses.
Wear protective equipment made for the activity.
Work out with a friend.
If you are jogging or running, stick to a path with a soft, even surface.
Be careful when working out at night or in an out-of-the-way place.
If you are using an exercise machine, be sure you know how to use it.

11. Two keys to a good workout are practicing the warm-up and cooldown.
warm-up Gentle exercises that get heart and muscles ready for moderate-to-vigorous activity
Drink water before, during, and after your workout.
Warm-up:
Warm up your muscles before you begin stretches or a workout.
Cool-down:
Cool-down exercises allow your heartbeat, breathing, and blood pressure to return to normal.
After the cool-down, stretch again to stay flexible.
cooldown Gentle exercises that let the body adjust to ending a workout

12. F I T T Frequency Intensity Time Type of Activity
Get Fit with F.I.T.T. F
Frequency I
Intensity T
To be effective, a workout should follow the F.I.T.T. formula.
Time T
Type of Activity

13. Frequency
Frequency depends on your fitness goals, your schedule, and your current fitness level.
frequency The number of days you work out each week
To avoid burnout and injury, don’t do the same workout each day. If you do a muscle-strengthening activity on Monday, do a cardiovascular activity on Tuesday. This will allow muscle groups time to rest and repair for your Wednesday workout.
As your fitness level improves, increase the frequency of your workouts.

14. If you are out of breath and can’t talk while you work out, slow down.
Intensity
If you are able to talk while working out, you’re probably at the right intensity level.
intensity How much energy you use when you work out
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If you are out of breath and can’t talk while you work out, slow down.

15. Slowly increase how much time you spend at each workout session.
Work toward being able to exercise comfortably for at least 30 minutes.
If you cut your workouts short, you won’t see much progress.
If you make your workouts too long, you may get tired and lose interest.
You can break up your workout into several shorter ones.
If you are short on time, you can even do some activities for 10 minutes at a time.

16. The type of exercise you do depends on the benefits you want to gain.
You will get the best benefits if you mix aerobic and anaerobic exercise.
Vary your activity to keep it interesting.

17. Target Heart Rate
When you know your target heart rate range, you can adjust your workout to get the best results.
target heart rate The number of heartbeats per minute that you should aim for during moderate-to-vigorous aerobic activity to help your circulatory system the most
Getting your heart rate:
Take your pulse for 10 seconds.
Multiply this number by 6 to get your pulse rate for one minute.
If your pulse is too high, slow down. If it’s not high enough, work harder.
How to take your pulse:
Place the first two fingers of one hand on the inside of the other wrist. You can also place them on either side you your neck below the jaw line. Don’t use your thumb, which has its own pulse. Don’t press too hard.

18. Target Heart Rate

19. Tracking Your Progress
After you have followed your weekly schedule for a while, check your fitness log and compare early entries with later ones.
If you feel you haven’t made progress, you may not be following your schedule or perhaps you set your goal too high.
If you are not sure what to do next, talk to school resources such as your coach or physical education teacher.

20. Reading for Inspiration
Check out a library book about a sports or fitness figure, such as Tiger Woods. Find out how the person became interested in his or her chosen activity.

21. What I Learned Vocabulary Define warm-up and cooldown. Lesson 4 Review
Warm-up involves gentle exercises that get heart muscles ready for moderate-to-vigorous activity. Cool-down lets the body adjust to ending a workout.

22. Lesson 4 Review
What I Learned
Describe Why is it a good idea to see a health care provider before beginning a fitness program?
You can find out whether it is safe for you to get started on a fitness program.

23. Lesson 4 Review
What I Learned
Restate How should you dress for working out in cold weather?
To work out in cold weather, dress in several thin layers of clothing

24. Lesson 4 Review
What I Learned
Explain Name and briefly describe each element of the F.I.T.T. formula.
Frequency: number of days per week; Intensity: how much energy used; Time: length of workout; Type: kind of exercise

25. What I Learned Identify What are the keys to a good workout?
Lesson 4 Review
What I Learned
Identify What are the keys to a good workout?
Start with warm-up and light stretches. Then do more vigorous activity according to F.I.T.T. End with cool-down and light stretches.

26. Lesson 4 Review
Thinking Critically
Apply Keiko is 12 years old and has begun an aerobic class. She wants to find out what her target heart rate range should be. What would you tell her to do?
Subtract her age from 220; then multiply the difference by 0.6 for the low end of the range and by 0.8 for the high end of the range.

27. Lesson 4 Review
Thinking Critically
Justify Why is it important to be flexible when planning a workout schedule?
You may progress faster or slower than you expect, or set a new fitness goal.

28. Physical Activity and Fitness
End of
Chapter 3
Physical Activity and Fitness
Lesson 4
Creating Your Fitness Plan
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