Physical Activity for Life

1
Physical Activity for Life

• Lessons Three Four
• Planning a Personal Activity Program Training
  Safely
• Pgs 87-97

2
Setting Physical Activity Goals

• Set realistic fitness goals
• Teens should get 60 minutes of activity every day
• Includes P.E., playing sports, doing household
  chores, etc.

3
Physical Activity Pyramid
4
Factors Affecting Activity Choices

• Cost (expensive equipment)
• Where you live (limit travel)
• Level of health (health conditions)
• Time and place (schedule into daily routine)
• Personal Safety (weather, unsafe areas, etc)
• Comprehensive planning (consider all areas of
  health related fitness)

5
Fitness Principles

• Overload working the body harder than normal
• Progression gradually increasing the overload to
  improve fitness
• Specificity particular exercises and activities
  for specific areas of health or body parts

6
The Warm-Up

• An activity that prepares the body(muscles) for
  more vigorous work
• 1. Raise body temperature and heart rate
• 2. Stretch your muscles

7
The Workout

• The workout is the vigorous part of the exercise
  program
• Follow FITT Formula for effective workouts
• Frequency (how often you exercise/days per week)
• Intensity (how hard you work out/overload)
• Time (how long you work out/minutes)
• Type (the kinds of activities you do)

8
The Cool Down

• Do activities that help the body return to a
  resting state (heart and muscles)
• Cooling down will help prevent dizziness and
  tight muscles
• Slowing the pace of the activity and stretching
  are examples

9
Resting Heart Rate

• The number of times your heart beats per minute
  when you are not active
• Fit people have lower resting heart rates than
  non-fit people

10
Training and Performance

• Hydration taking in fluids
• Sleep getting enough affects body function
• Avoid the use of anabolic steroids (synthetic
  substances similar to testosterone that boost
  performance)
• Getting nutrients from food is preferable to
  supplements

11
Safety

• Use proper equipment that is safe and appropriate
  for the activity
• Consider clothing and footwear
• Pick ideal times and places