Physical Activity for Life

Lessons Three & Four

Planning a Personal Activity Program & Training Safely

Pgs 87-97

Setting Physical Activity Goals

Set realistic fitness goals

Teens should get 60 minutes of activity every day

Includes P.E., playing sports, doing household chores, etc.

Physical Activity Pyramid

Factors Affecting Activity Choices

Cost (expensive equipment) Where you live (limit travel) Level of health (health conditions) Time and place (schedule into daily routine) Personal Safety (weather, unsafe areas, etc) Comprehensive planning (consider all areas

of health related fitness)

Fitness Principles

Overload: working the body harder than normal

Progression: gradually increasing the overload to improve fitness

Specificity: particular exercises and activities for specific areas of health or body parts

The Warm-Up

An activity that prepares the body(muscles) for more vigorous work

1. Raise body temperature and heart rate

2. Stretch your muscles

The Workout

The workout is the vigorous part of the exercise program

Follow FITT Formula for effective workouts Frequency (how often you exercise/days per

week) Intensity (how hard you work out/overload) Time (how long you work out/minutes) Type (the kinds of activities you do)

The Cool Down

Do activities that help the body return to a resting state (heart and muscles)

Cooling down will help prevent dizziness and tight muscles

Slowing the pace of the activity and stretching are examples

Resting Heart Rate

The number of times your heart beats per minute when you are not active

Fit people have lower resting heart rates than non-fit people

Training and Performance

Hydration: taking in fluids Sleep: getting enough affects body function Avoid the use of anabolic steroids (synthetic

substances similar to testosterone that boost performance)

Getting nutrients from food is preferable to supplements

Safety

Use proper equipment that is safe and appropriate for the activity

Consider clothing and footwear

Pick ideal times and places