Planning a Personal Activity Program

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Planning a Personal Activity Program

• Chapter 4, Lesson 3

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Vocabulary

• Overload Working the body harder than it is
  normally being worked.
• Progression The gradual increase in overload
  necessary to achieve higher levels of fitness.
• Specificity Particular exercises and activities
  improve particular areas of health-related
  fitness.

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Vocabulary Continued

• Warm-up An activity that prepared the muscles
  for work.
• Workout The part of the exercise program when
  the activity is performed at its highest level.
• F.I.T.T. Frequency, intensity, time/duration,
  and type of activity (formula).

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More Vocabulary

• Cool-down An activity that prepares the muscles
  to return to a resting state.
• Resting heart rate The number of times your
  heart beats in one minutes when you are not
  active (72-84 is average).

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Physical Activity PyramidFrom Bottom to Top

• Moderate Intensity Physical Activities (60
  minutes a day) Intense Walking, Jogging, climbing
  stairs, housecleaning.

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More Physical Activity Pyramid

• Aerobic Exercises Daily (20-60 minutes per
  session) Cycling, brisk walking, jogging
• Flexibility Activities (2 or more days a week)
  Stretches
• Anaerobic Activities (2/3 days per week) Weight
  training
• Sedentary Activities (Do infrequently) Watching
  TV, talking on the phone, computer, video games

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Factors that affect your Activity Choices

• Cost
• Where you live
• Your level of health
• Time and place build into your daily routine.
• Personal safety
• Comprehensive planning address all five areas
  of fitness

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Physical Activity Program consists of

• Warm up
• The workout
• Frequency Daily
• Intensity work up to target heart rate
• Time/duration 60 minutes
• Type 75-80 to aerobic exercise
• The cool-down