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Chapter 3 lesson 3

Chapter 3 lesson 3. Planning a fitness program. Setting Goals. This can help you by providing you with a plan for action. Planning a Fitness Program Find out works for you. If you don’t like aerobics or jogging find an alternative Join a gym By a work out tape Walk, jog, or bike.

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Chapter 3 lesson 3

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  1. Chapter 3 lesson 3 Planning a fitness program

  2. Setting Goals • This can help you by providing you with a plan for action. • Planning a Fitness Program • Find out works for you. If you don’t like aerobics or jogging find an alternative • Join a gym • By a work out tape • Walk, jog, or bike

  3. Setting Goals Cont. • Getting Started • Plan your exercise a week ahead of time, mark activities on a calendar • Short-term goals- if 45 minutes is too long start with 20 minutes • Reward your self when you achieve a goal, movie or new outfit. • Eventually the results you see will be the only motivation you will need.

  4. Selecting the Right Activity Where do you live?- Consider terrain, temperature, and city or country, when choosing an activity. Your range of interests, pick activities you like. Your level of health- if you know you have a health condition like asthma consult your doctor before starting a work out routine.

  5. Selecting the Right Act. Cont. Time and place- if you don’t like the morning work out at night. Personal safety- when it is possible use a buddy system when walking or running. Avoid running or walking after dark, and stay out of high crime areas. Comprehensive planning- pick activities that will address the five areas of health-related fitness.

  6. Cross Training Combining various exercise routines to help work different body systems Examples: biking, swimming, running and lifting weights part of your work out plan

  7. Basics of an Exercise Program • Overload = working the body harder then it is normally worked. This builds muscular strength and contributes to overall fitness • Progression = related to overload, progression is a gradual increase in overload necessary for achieving higher levels of fitness. • Example: When it gets easier add time or weight • Specificity = particular exercises and activates improve particular areas of health-related fitness

  8. Three stages of a work out • Warm-up – is engaging in activity that prepares the muscles for the work that is coming. • 1st step is to raise body temperature • 2nd step is to stretch large muscles slowly and smoothly. • 3rd step is to perform the activity slowly for about five minutes.

  9. Three Stages of a work out • Work out - this part of an exercise program you will perform the activity at you highest peak. • Frequency- how often you do the activity each week • Should be 3-4 times a week • Intensity - how hard you work • 60-85 percent of your maximum heart rate

  10. Three stages (work out cont.) • Time/Duration – how long is the work out • Aerobics – 20 to 30 minutes • Weight training – • Do exercise slowly, 2 seconds each time you lower a weight. • 1-2 minutes in between sets. • Do variety of exercise to strengthen you muscles in the full range of motion. • An exercise set consists of 6-15 reps. • You need to work your muscles and cardio-respiratory system at a level of intensity that permits you to achieve overload.

  11. Three Stages of a Work out • Cool down • Is engaging in activity to gradually decrease activity • Slow activity down for five minutes. • Finish up with a five minute stretch. • Vigorous or prolonged activity causes increased blood flow to the muscles. • Stopping suddenly causes the blood to pool or collect in those muscles • As a results, less blood flows to the brain. • This can cause dizziness or fainting

  12. Monitoring Your Progress • Do I feel better? • Am I going farther in a shorter amount of time? • Can I lift more or can I lift longer? • You will be sore with any new activity • Be realistic about your progress • Keep a journal • List goals • Keep track of frequency, intensity, and duration • Reflex back – the first 12 weeks then every 6 weeks.

  13. Resting Heart Rate (RHR) The number of times your heart beats in one minute when you are not active. Average should be around 72-84 beats a minute After 4 weeks on an exercise program this number can drop RHR 72 = good fitness Some teens at the top of the game may have a RHR as low as 40

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