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Chapter 4 Lesson 3 Planning a Personal Activity Program

Chapter 4 Lesson 3 Planning a Personal Activity Program. Lesson 3 Objectives. By the end of this lesson you will be able to: Set realistic fitness goals

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Chapter 4 Lesson 3 Planning a Personal Activity Program

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  1. Chapter 4 Lesson 3 Planning a Personal Activity Program

  2. Lesson 3 Objectives • By the end of this lesson you will be able to: • Set realistic fitness goals • Synthesize information & apply critical-thinking, decision-making, & problem-solving skills to develop a personal physical activity program. • Identify the basic principles of a physical activity program.

  3. Setting Physical Activity Goals • The first step is to set realistic goals. • Teens should get 60 minutes of physical activity a day. • This can include physical education classes, playing sports, doing household tasks. • Your school or community may offer programs that provide a variety of fun and healthful physical activities.

  4. Choosing Activities Including different types of physical activity in your fitness program can help make it more enjoyable • Cost– some activities require specialized and expensive equipment. • Where you live – you will want to do activities you can do locally without a lot of travel time. • Your level of health – some health conditions have risks that need to be considered when planning physical activities.

  5. Choosing Activities • Time and Place – build your program into your daily routine. • Personal Safety – Avoid exercising in unsafe or hazardous areas. • Comprehensive Planning – select activities that will address all 5 areas of health-related fitness.

  6. Basics of a Physical Activity Program • Overload – working the body harder then it is normally worked. • Progression – the gradual increase in overload necessary to achieve higher levels of fitness. • Specificity –indicates that particular exercises and activities improve particular areas of health-related fitness. The effectiveness of a program is based on three principles:

  7. Cross Training • Cross Training – engaging in a variety of physical activities to strengthen different muscle groups.

  8. Basics of a Exercise Program • To gain the most from an exercise program you will want to include three basic steps for each activity. • Warm-Up • Workout • Cool-Down

  9. Basics of a Exercise Program • Warm-up – an activity that prepares the muscles for work, is the first stage in any physical activity routine. • Raises you body temperature. • Stretch large muscle groups to increase elasticity and reduce risk of injury. • Allows pulse rate to increase gradually. • A sudden increase places unnecessary strain on the heart and blood vessels.

  10. Basics of a Exercise Program • Workout – part of the 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.

  11. F.I.T.T. Formula • Frequency – how often you do the activity each week. • You should workout at least 3-4 days a week with no more than 2 days between workouts. • Intensity – how hard you workout. • Begin slowly to build endurance. You need to reach overload to have gains in fitness. • Time/Duration – how much time you devote to a session. • Aerobic workouts should last for at least 20 – 30 minutes. Weight training for be longer with 1 –2 minutes between sets. • Type – which activities you select. • For maximum health benefits devote 75-80% of the workout to aerobic activities and 20-25% to anaerobic activities. • Choose activities that you enjoy or you may find it difficult to complete workouts.

  12. Basics of a Exercise Program • Cool-Down – an activity that prepares the muscles to return to a resting state. • Begin by slowing down activity and stretching for 5 minutes.

  13. Monitoring Your Progress • Resting Heart Rate – the number of times your heart beats in one minute when you are not active. • This can be used to monitor your progress. • Average RHR is between 72 and 84 beats per minute. • As you become more physically fit, your RHR will decrease. • Try to have a RHR below 72.

  14. Review Questions pg. 92 • How can the Physical Activity Pyramid help you meet your fitness goals? • Identify & define the three principles upon which all effective fitness programs are based. • What do the letters in the F.I.T.T formula stand for? • How is your resting heart rate an indication of your level of fitness?

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