Chapter 4 Lesson 3 Planning a Personal Activity

Chapter 4 – Lesson 3 Planning a Personal Activity Program

Setting Physical Activity Goals n Be realistic n Follow n Vary governmental recommendations your choices

Physical Activity Pyramid n Moderate Intensity – 30 min/day…walking, gardening, climbing stairs n Aerobic Activities – 2/3 days per week (all major muscle groups)…bicep curls, triceps extensions, abdominal curl, calf raise, etc n Flexibility – 2+ days/week (all major joints)…lunges, yoga, calf stretch, etc

n Anerobic – 3 -5 days/ week… 20 -60 min. …. Brisk walking, running, cycling, cross country skiing n Sedentary – top of pyramid!. . . infrequent…TV, computer games, internet, etc.

Choosing Activities n Things to consider – Cost (equipment, classes, trainers) – Convenience (location to home/work) – Your level of health (previous conditions, asthma) – Time/place (morning, evening, climate, travel time) – Safety (unsafe areas, after dark) – Comprehensive program (select activities that address all 5 fitness areas)

Cross Training n. A variety of activities to strengthen all muscle groups n Jump rope, swimming, jogging, cycling

Basic of a Physical Activity Program n Overload normal – working the body harder than n Progression – the gradual increase in overload necessary to achieve higher levels of fitness n Specificity – particular exercises and activities improve particular areas of health related fitness

The Stages of The Workout n Warm Up – an activity that prepares the muscles for work n Also gives time for the heart rate to increase gradually

The Workout n Part of an exercise program when the activity is performed at its highest peak n FITT Principle – follow this to be effective n Frequency – 3 -4 x’s / week…this depends on your fitness goals

Intensity n Working your muscles and cardiorespiratory system at an intensity that allows you to reach overload will help improve your fitness n It may take about 6 months before you can workout for 20 -30 minutes your target HR

Time/Duration n Slowly build up the amount of time you spend doing aerobic exercises n The goal is to work within your target HR for 20 -30 minutes n Weight training – do the exercises slowly, take rest in between sets n Target muscle groups and use a full ROM

Type n Max benefits 75 -80% of workout should be aerobic n 20 -25% should be anaerobic n The Cool Down n It is an activity that prepares the muscles to return to a resting state

Monitoring Your Progress n Keep a journal n Write down goals, FITT principles/week n Compare, or so evaluate, modify every 6 weeks

Resting Heart Rate n The number of times your heart beats in one minute (bpm) when you are not active n Best time of day…a. m. before you ‘get up’ n It can be used to evaluate your progress n Average fitness levels bpm of 72 -84 n A bpm of less than 72 indicates a good fitness level