Health Notes

Ch 4 Lesson 3 Planning a Personal Activity Program

*It is important to have a goal or reason for being physically active, knowing the benefits of physical activity may inspire you but setting attainable goals will be more effective*

Setting Physical Activity Goals:

  • Teens should get 60 minutes of physical activity every day (USDA)
  • The 60 minutes can include many different activities from PE class to mowing the lawn

Getting started in a fitness plan; keep the following in mind…

Physical Activity Pyramid

  • Moderate-Intensity Physical Activities- About 30 min a day; walking, climbing stairs, walking a dog
  • Aerobic Activities- 3-5 days per week (20-60 min); cycling, running, dancing, basketball
  • Anaerobic Activities- 2-3 days per week; curls, push-ups, bench press, shoulder press
  • Flexibility Activities- 2 or more days per week; side lunges, step stretch, yoga, calf stretch
  • Sedentary Activities- Do Infrequently
  1. Choosing Activities- Include different types of activities in your fitness program; as your fitness level increases you can alter your program, there are many factors may affect your decision making including…
  2. Cost- equipment, memberships, fees
  3. Where you live- choose activities that you can do locally, short travel time, climate
  4. Your level of health- can you perform the activities, is anything holding you back ex: asthma
  5. Time and place- build program into daily routine, design program to help achieve goals
  6. Personal Safety- running through unsafe areas, wearing proper safety gear
  7. Comprehensive Planning- select activities that address all five areas of health-related fitness

Cross Training-engaging in a variety of physical activities to strengthen different muscle groups is known as cross training Ex: jumping rope, swimming, cycling

Basics of a Physical Activity Program

  • use goals and logical steps to develop acting plan. Your plan is unique to you, it focuses on your goals and interests
  • All effective fitness programs are based on these three principles:
  • ______- working the body harder than it is normally worked, builds muscular strength and contributes to overall fitness
  • ______- is the gradual increase in overload necessary to achieve higher levels of fitness, as activities become easier increase reps or sets, time, or weight
  • ______-indicates that particular exercises and activities improve particular areas of health-related fitnessEx: resistance training builds muscular strength, aerobic activity improves cardiorespiratory endurance

Components of a physical activity session:

  1. ______- an activity that prepares the muscles for work, perform a physical activity slowly to raise your body temp and gradually increase your heart rate, stretch large muscle groups to increase elasticity and reduce the risk of injury
  2. ______- 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
  3. F- frequency- should schedule workouts 3-4 times per week. Exercising more than 3x a week for 6 weeks should help get your physically fit. To maintain you need to continue your program at least three times a week.
  4. I-intensity- it will help you reach overload which will help improve your fitness level. Slowly build your fitness activity; doing too much too soon can cause injury. It may take up to 6 months before a person is fit enough to work out for 20-30 minutes…do not get discouraged
  5. T- Time- slowly build up the amount of time your spend doing aerobic exercises. Goal=20-30 min.
  6. T- type- your workout type may very depending on individual goals. For improved cardiovascular endurance your workout should be 75% aerobic
  7. ______- an activity that prepares the muscles to return to a resting state. Ending a workout abruptly can cause your muscles to tighten

Monitoring Your Progress:

  • Keep a fitness journal- list your goals, frequency, intensity, duration, and type
  • Evaluate your fitness journal every 6-12 weeks
  • Monitor your resting heart rate to see improvement