Setting Goals for Lifelong Fitness

1. Setting Goals for Lifelong Fitness

2. Lifelong Fitness • Ability to stay healthy and fit as you age • Habits develop during teen years • Develop good habits of physical exercise • Lifelong Fitness • Define goals • Develop a program/plan • Monitor your progress

3. Define Goals • Long-term goals • Activities you enjoy • Vary your activities • Lowers risk of injury • Fit your daily schedule • Reduce boredom • Exercise and social activities • Short term goals • Look at components of fitness • Determine which you would like to increase • P-SMARTY

4. Learning Log • Think about your activity that you like to do • Determine 1 long-term goal to help you in your activity • Pick a component of fitness for activity • Develop a short term goal using P-SMARTY for that component of fitness

5. Develop Fitness Plan • Write out your schedule for week/day • Write in physical activity • If not, it may not get done • Consider • Your health • Health concerns? • Start slow and small • Your budget • Do things that don’t require money • Where you live • Seasons?

6. FITT Formula • Success of a program depends on the FITT formula • Frequency • Intensity • Time • Type

7. FITT • Frequency • How often you exercise • Exercise 5 times a week • DO NOT leave all exercise for weekend • Could lead to injury • Intensity • How hard you exercise • Enhanced performance • Make your body do more than it normally does • Talk test vs. sing test • Target heart rate zone

8. Learning Log-Target Heart Rate • Find resting heart rate (RHR) • Male- (220-age) • Female- (226-age) • Subtract RHR • Multiply by .6 and .8 • Add RHR to both numbers • Learning Log • Calculate a target heart rate for a 55 year old boy with a resting heart rate of 85.

9. FITT • Time • How long • 60 minutes a day • Beginners • 10-15 minute chunks • More advanced • 20-30 minute chunks • Type • What kind • Specificity • Exercises correspond with goals • Cross-training • Walking & biking • Football & weight training • Dance & gymnastics

10. Monitor Progress • “Even if you are on the right track, you’ll get run over if you just sit there.” • Will Rogers • Make a chart • Write down everything you do • If it wasn’t written down, it didn’t happen! • Significant changes within 12 weeks • Look better • Sleep better • Feel more alert • Gained muscle • Lost weight • Drop in resting heart rate

11. Alter Fitness Plan • As fitness improves, workouts will become easy • Increase intensity or time of workout • Exercise programs should be combined with healthy eating • If something is not working or you are not getting results, do not be afraid to try something else

12. Learning Log • Using the FITT principle, come up with a chart that shows the exercise you will need to accomplish your fitness goal. • Work with a partner to compare goals and charts

13. Warm-up & Stretch • 5 to 10 minute period of mild exercise that prepares your body for vigorous exercise • Same motions but lower pace • Body temperature rises • Heart rate speeds up • Muscles become more flexible • 5 to 10 minutes of dynamic stretching

14. Workout • Performing activity at peak level • 20-30 minutes for cardiorespiratory • 30-45 minutes for muscular strength & endurance • Follow FITT principle to be effective • Cardiorespiratory and muscular strength same day • Cardiorespiratory and muscular strength different days • DO NOT work same muscles 2 days in a row • Muscles need an entire day to recover

15. Cooling Down & Stretch • 5 to 10 minutes of mild exercise after workout • Blood pooling, not returning to heart & brain • Dizzy and faint • Static stretching for 5-10 minutes • Loosens muscles that tightened during exercise • Helps prevent muscle soreness • DOMS-delayed onset muscle soreness • Workouts should range from 70-120 minutes