Section 13 2 Setting Goals for Lifelong Fitness

Section 13. 2 Setting Goals for Lifelong Fitness Objectives Develop a plan for achieving lifelong fitness. Describe three phases of exercise. Slide 1 of 21

Section 13. 2 Setting Goals for Lifelong Fitness Health Stats This graph shows the percentage of teens who participate in vigorous physical activity on a regular basis. How would you explain the trends in this graph? Slide 2 of 21

Section 13. 2 Setting Goals for Lifelong Fitness Planning a Fitness Program • Lifelong fitness is the ability to stay healthy and fit as you age. • To plan a successful fitness program you should define your goals, develop your program, and monitor your progress. Slide 3 of 21

Section 13. 2 Setting Goals for Lifelong Fitness Define Long-Term Goals An important long-term goal of any fitness program should be lifelong fitness. • Choose activities that you enjoy and can continue as you age. • Vary your activities from day to day. • Combine exercise with social activities whenever possible. Slide 4 of 21

Section 13. 2 Setting Goals for Lifelong Fitness Define Short-Term Goals • In planning a fitness program, you also need to know your more immediate, or short-term goals. • Your goals should be specific to help you measure your progress. • Your time frame for reaching your goals also needs to be realistic. Slide 5 of 21

Section 13. 2 Setting Goals for Lifelong Fitness Develop Your Fitness Plan • Develop a fitness plan by marking a calendar with your typical weekly schedule. • Your Health If you have health concerns, work with your doctor to devise an appropriate fitness plan. • Your Budget Do the activities require special equipment or fees? • Where You Live What activities are appropriate for the area where you live? Will you have to alter your plans when the seasons change? Slide 6 of 21

Section 13. 2 Setting Goals for Lifelong Fitness Slide 7 of 21

Section 13. 2 Setting Goals for Lifelong Fitness For: Updates on physical fitness Click above to go online. Slide 8 of 21

Section 13. 2 Setting Goals for Lifelong Fitness The FITT Formula • FITT formula stands for frequency, intensity, time, and type. • Frequency To become or stay physically fit, you should exercise at least 3 to 5 times a week. • Intensity Target heart rate is the rate at which your cardiovascular system receives the most benefits from exercise without working too hard. • Time The amount of time you spend exercising affects your level of fitness. • Type To prevent boredom and overuse injuries, you should practice cross-training by participating in a wide variety of activities. Slide 9 of 21

Section 13. 2 Setting Goals for Lifelong Fitness Slide 10 of 21

Section 13. 2 Setting Goals for Lifelong Fitness Monitor Your Progress • You may find that you look better, sleep better, and feel more alert. • You might also notice that you have gained muscle strength or lost weight. • One good indicator of improved fitness is a drop in your resting heart rate. Slide 11 of 21

Section 13. 2 Setting Goals for Lifelong Fitness Monitor Your Progress A chart, such as this one, can help you monitor your progress. Slide 12 of 21

Section 13. 2 Setting Goals for Lifelong Fitness Alter Your Fitness Plan • As your fitness improves, your workouts may become too easy. • By slightly increasing the intensity or time of your workout, you should continue to see positive results. • Remember that, no matter what your fitness goals are, you need to combine your exercise program with healthy eating habits. Slide 13 of 21

Section 13. 2 Setting Goals for Lifelong Fitness Phases of Exercise • The safest workouts begin with a warm-up period and end with a cool-down period. • Stretching exercises should be part of both the warm -up and cool-down periods. Slide 14 of 21

Section 13. 2 Setting Goals for Lifelong Fitness Warming Up and Stretching • A warm-up is a five- to ten-minute period of mild exercise that prepares your body for a vigorous workout. • A warm-up should include some of the same motions as your planned activity, but at a slower pace. • Your warm-up should also include five to ten minutes of stretching. • Hold stretches for 15 seconds. Slide 15 of 21

Section 13. 2 Setting Goals for Lifelong Fitness The Workout • The workout is when you perform an activity at its peak level. • To be effective, your workout should follow the FITT formula. Slide 16 of 21

Section 13. 2 Setting Goals for Lifelong Fitness Cooling Down and Stretching • The cool-down is a period of mild exercise, such as walking, performed after a workout. • Your cool-down should be at least as long as your warm-up. • Stretching after your cool-down loosens muscles that may have tightened during exercise. • Spend at least five minutes repeating the stretches you did during your warm-up period. Slide 17 of 21

Section 13. 2 Setting Goals for Lifelong Fitness Suggested Exercise Session Slide 18 of 21

Section 13. 2 Setting Goals for Lifelong Fitness Suggested Exercise Session Slide 19 of 21

Section 13. 2 Setting Goals for Lifelong Fitness Vocabulary lifelong fitness The ability to stay healthy and fit as you age. FITT formula A fitness plan that depends on four factors of exercise: frequency, intensity, time, and type. target heart rate cross-training The heart rate at which your cardiovascular system receives the most benefits from exercise without working too hard. Participating in a wide variety of activities. Slide 20 of 21

Section 13. 2 Setting Goals for Lifelong Fitness Quick. Take Quiz Click to start quiz. Slide 21 of 21

Section 13. 2 Setting Goals for Lifelong Fitness End of Section 13. 2 Click on this slide to end this presentation. Slide 22 of 21