Transcript Chapter 3-3 Planning A Fitness Program

Lesson Focus: In this lesson you will learn how to
design and begin a personal exercise program and
ways to check your progress
What are your fitness goals?
How fit are you? What skills do you possess?
-Take these questions into account when designing
your personal fitness program.
1.If you seldom engage in physical activity, plan a
program that is not overly vigorous at first.
2.Check with your doctor before starting a fitness
program.
Keep these health concepts in
mind when planning a fitness
program:
1.To be effective, the exercise program you choose
should address your specific needs and purposes.
2. Realistic goals are essential to the success of an
exercise program.
3. Warming up and cooling down are vital parts of any
exercise regime.
I. Setting Fitness Goals
A. Provides you with a plan of action.
B. Plan your fitness program by avoiding pitfalls that
sabotage your goals.
C. Get Started! –set short term goals at first and then
work up.
II. Selecting The Right Activity
The following factors affect the kind of fitness program
you follow:
A. Where you live.
1. Local terrain – flat or hilly.
2. Temperature – cold, hot, humid, dry.
3. What kind of activities does the region best lend
itself to?
B. Your range of interests.
1. Pick activities you like.
2. Exercise should be enjoyable.
II. Selecting The Right Activity
Cont.
C. Your Level of Health.
1. Take your level of physical condition into account
when designing a fitness program.
2. Consider other health problems and their risks.
D. Time and Place.
1. Pick the time of day when you are most likely to
stick to your goals.
2. Build your program into a daily routine.
II. Selecting The Right Activity
Cont.
E. Personal Safety.
1. If you run long distances, avoid high crime areas.
2. Always keep your personal safety first & foremost.
F. Comprehensive Planning.
1.Pick activities that address all five areas of health-related
fitness:
a. body composition
b. flexibility
c. muscular strength
d. muscular endurance
e. cardiovascular endurance
III. Basics Of An Exercise
Program
A. Every exercise program should follow these basic
guidelines to be an effective workout.
1. Overload: working the body harder than normal.
- increase repetitions and sets
- overloading builds muscular strength
and overall fitness.
2. Progression : gradual increase in overload necessary
for achieving higher levels of fitness.
3. Specificity: particular exercises/activities improve certain
areas of health-related fitness.
III. Basics Of An Exercise
Program Cont.
 ( for muscle strength & endurance ) and aerobic
activity (running and swimming) to meet fitness
goals.
IV. 3 Stages Of A Maximum
Benefit Exercise Program
A. The warm-up – prepares muscles for work to come.
1. Raise body temperature
2. Stretch large muscles slowly & smoothly to prevent
injuries.
3. Perform activities slowly for 5 minutes – increase
the pace.
4. A sudden increase in pulse rate puts unnecessary
strain on heart and blood vessels.
3 Stages Of A Maximum Benefit
Exercise Program Cont.
B. The Workout –Performing the activity at its highest
peak.
1. To get the most from workout activity follow “FIT”
formula.
-F = frequency – how often workout each week?
* 3 – 5 times weekly, 1-2 days
between sessions.
- I = intensity – how hard do you work each session?
* Overload. Start to build endurance.
3 Stages Of Maximum Benefit
Exercise Program Cont.
-T = how much time do you devote to each session?
*Aerobic: 20 – 30 minutes at target heart rate.
* Weight training: Slowly, 2 seconds to lower weight
on each rep.
- rest 1-2 minutes between reps ( 6-15 reps. )
- do a variety of exercises to strengthen muscles in
full range of motion.
3 Stages Of A Maximum Benefit
Exercise Program Cont.
C. Cool Down = engaging in activity to gradually
decrease activity.
1. Important in preventing lactic Acid build up and
blood pooling in muscles.
2. Continue slowed activity for 5 minutes followed
by 5 minutes of stretching.
3. Cool down is complete when heart rate is within
20-30 beats of your regular heart beat.
V. Monitoring Your Progress
A. Keep an exercise journal. Check results after first 12
weeks and every 6 weeks after that.
B. Resting Heart Rate= number of times your heart
beats in one minute when not active.
C. Average person RHR is between 72 and 84 beats per
minute.
D. RHR below 72 indicates good fitness level. Teens in
top physical shape may have RHR as low as 40
beats per minute.