1.  Setting fitness Goals – see Page 61 in book  ACTIVITY TRIANGLE

2.  Where you live – local terrain, types activities best for your region, temperature  Your range of interest – Pick activities you like  Your level of health – Must take your level of health and fitness into account when starting  Time and Place – morning, evening? Find a time that you are most likely to stick with your goals

3.  Personal safety – Make sure that your plan takes your safety into account. Avoid dangerous areas  Comprehensive planning – Pick activities that address all 5 components of your health

4.  Combining various exercise routines to help work different body systems.  Jumping rope, swimming, jogging, cycling

5.  Overload – Working the body harder than it is normally worked  Progression – gradual increase of overload necessary for achieving higher levels of fitness  Specificity – Particular exercises and activities improve particular areas of health related fitness

6.  1. Warm – up – engaging in activity that prepares the muscles for the work that is to come

7.  2. The Workout – F.I.T  Frequency – How often you do activity each week  Intensity – How hard you work at the activity during session  Time – How much time yo devote to a given session

8.  3. Cool Down – Engaging in activity to gradually decrease activity  Sudden stopping may cause dizziness, because blood pools in muscles causing less blood flow to the brain

9.  Do you feel better  Are you going further  Are you stronger  Keep journal

10.  Number of times heart beats in one minute when you are not active  Average heart rate at rest -72-84 beats per minute  Most fit athletes may be as low as 40 beats per minutes  Lower resting heart rate better fitness level