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Planning Personal Fitness

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Wear proper, loose-fitting clothing in light colors or with reflective coverings. ... Explain the three necessary parts of every exercise program or workout. ... – PowerPoint PPT presentation

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Title: Planning Personal Fitness


1
Planning Personal Fitness
2
One of the KEYS to getting physically fit is
correct planning!
  • Determine your current fitness level through
    fitness tests.
  • Consider your limits.
  • Setting your goals.
  • Choosing the right exercises.
  • Planning when and where to exercise.
  • Checking your progress.

3
What is your physical fitness potential?
  • The highest level of fitness a person can achieve
    is his/her physical fitness potential.
  • This is a unique and different level for every
    person.
  • Many factors influence fitness potential
    including inherited traits, long-lasting illness,
    physical conditions, weak body joints or bone
    problems or other problems a doctor can determine.

4
Set goals that will increase or improve your
fitness level.
  • Review your fitness test results and personal
    preferences toward activity.
  • Set goals you want to achieve.
  • Set realistic and reachable goals based on time
    available to exercise and personal fitness
    potential.
  • Set both short-term and long-term goals.

5
Its important to choose the right exercises and
do them in the proper sequence or order.
  • All exercise or activity sessions should have
    three stages with specific exercises or
    activities for each stage.
  • The warm up
  • The workout or activity
  • The cool-down

6
The warm-up consists of mild exercises that gets
your body ready for exercise or activity.
  • During warm-ups the body temperature rises, heart
    rate increases, blood flows to the muscles and
    they stretch.
  • Stretching exercise should be gradual and not
    cause pain.
  • Static stretching is best. Static stretching is
    stretching slowly until you feel tension and
    holding that stretch.

7
Examples of warm-up activities include
  • Easy running or jogging before stretching
  • Flexibility activities such as hip stretch,
    shoulder stretches, calf stretches, leg or tendon
    stretches and more.
  • Yoga or Pilates
  • Going through the motions of the planned activity
    very slowly.

8
The work out can consist of a variety of
activities.
  • A variety of exercises can be included in any
    work out.
  • Stretching exercises can be done during warm-up
    activities as well as other times during
    exercise.
  • Stretching 20 minutes a day helps prevent
    stiffness that occurs as a person ages.

9
Every fitness program should include exercises or
activities that improve strength and endurance of
the muscles.
  • Isometric exercises tighten the muscles for 5-10
    seconds without moving the body part.
  • Isotonic exercises involve contraction and
    movement of the muscles.
  • Isokinetic exercises move the muscles through the
    entire range of motion.

10
Examples of exercises that improve muscle
strength and endurance.
11
Exercises and physical activities are also are
grouped by the bodys demand for oxygen during
the activity.
  • Anaerobic exercises create a demand for oxygen
    greater than is being supplied by the heart and
    lungs.
  • Examples include
  • Sprinting
  • A quick, fast activity
  • Aerobic exercise requires a continuous use of
    oxygen during an extended activity.
  • Examples include
  • Rollerblading
  • Running
  • Swimming
  • Bicycling

12
Continuous aerobic activity for 15 to 60 minutes
will help improve body composition and
cardiovascular endurance.
  • In order to improve cardiovascular endurance,
    during aerobic activities a persons heart rate
    must increase and remain within his/her
    individual Target Heart Rate Zone.

13
Target Heart Rate describes the number of
heartbeats per minute you should aim for during
vigorous exercise for cardiovascular benefits.
  • Knowing your Target Heart Rate is very important
    when working out.
  • Target Heart Rate is a range of numbers and a
    person should keep their heart rate or heart beat
    per minute within this range.
  • If a person exercises and does not reach the
    Target Heart Rate Zone, they are not improving
    cardiovascular fitness.
  • If a person exercises and his/her heart rate is
    above the range they can cause injury or harm
    their health.

14
Target heart rate is determined using the
following formula.
  • Determine maximum heart rate by subtracting your
    age from 220.
  • Multiple maximum heart rate by .60 to get the
    minimum exercise heart rate.
  • Multiple maximum heart rate by .90 to maximum
    exercise heart rate.

15
For example
  • For a 15 year old person
  • 220 15 205 maximum heart rate
  • 205 x .60 123 minimum heart rate
  • 205 x .90 185 maximum heart rate
  • Target Heart Rate Zone
  • 123 - 185
  • For a 25 year old person
  • 220 25 195 maximum heart rate
  • 195 x .60 117 minimum heart rate
  • 195 x .90 176 maximum heart rate
  • Target Heart Rate Zone
  • 117 - 176

16
In order to get the most from exercise, you must
apply certain fitness principles.
  • The F.I.T. Principle must be applied to all
    exercise programs for fitness to continue to
    improve.
  • F.I.T. stands for
  • Frequency
  • Intensity
  • Time (or duration)

17
F.I.T. Principle means
  • Frequency means How often you exercise
  • Intensity means How hard you exercise
  • Time means How long you exercise

18
By changing either the frequency, intensity or
time of an exercise, fitness levels improve.
  • For example
  • Frequency- begin exercising 3 days each week and
    increase to 5 days each week
  • Intensity- increase your heart rate during
    exercise, do the exercise faster
  • Time- begin working out 15 minutes each day,
    increase the time 5 minutes each week

19
The cool-down is a period of gentle exercise that
gets the body ready to stop exercising.
  • If you stop exercising quickly, the muscles can
    tighten and blood flow slows down.
  • You can feel ill if you dont cool-down.
  • Cool-downs prevent waste made by the body during
    exercise from collecting in the muscles and
    causing muscle pain.

20
Examples of cool-down activities include
  • Jogging slowly at about 40-50 of full speed.
  • Walking
  • Stretching exercises
  • Cool-down activities should last from 5 to 10
    minutes.

21
Safety during exercise is very important!
  • Exercise in a safe place and at a safe time of
    day.
  • Wear proper, loose-fitting clothing in light
    colors or with reflective coverings.
  • Dress for the weather (hot, cold, raining, etc.)
  • Wear shoes that fit properly and are suitable for
    the activity.
  • Drink plenty of fluids.
  • Protect your feet and legs.
  • Pay attention to your body. Feeling pain is not
    normal. Increase exercise gradually.
  • Always warm-up and cool-down.
  • Never exercise when injured.

22
Monitor or check your progress!
  • Review your fitness goals
  • Retest the various areas of fitness
  • Celebrate the positive changes exercise and
    fitness make in your body and life.

23
Please get out your journal sheet!
  • Respond to the open response question on the next
    slide.
  • Place the completed journal entry (answer to the
    open response question) in your journal or
    notebook.

24
Janice and Jerry want to improve their fitness
levels before summer.
  • Explain the three necessary parts of every
    exercise program or workout.
  • Give one example of an activity for each of the
    three parts of an exercise program.
  • Explain how to increase fitness levels while
    exercising.
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