Title: Planning Personal Fitness
1Planning Personal Fitness
2One 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.
3What 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.
4Set 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.
5Its 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
6The 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.
7Examples 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.
8The 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.
9Every 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.
10Examples of exercises that improve muscle
strength and endurance.
11Exercises 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
12Continuous 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.
13Target 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.
14Target 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.
15For 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
16In 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)
17F.I.T. Principle means
- Frequency means How often you exercise
- Intensity means How hard you exercise
- Time means How long you exercise
18By 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
19The 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.
20Examples 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.
21Safety 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.
22Monitor 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.
23Please 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.
24Janice 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.