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Planning a Personal Activity Program

Planning a Personal Activity Program. Chapter 4, Lesson 3. 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.

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Planning a Personal Activity Program

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  1. Planning a Personal Activity Program Chapter 4, Lesson 3

  2. 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.

  3. 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).

  4. 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).

  5. Physical Activity PyramidFrom Bottom to Top • Moderate Intensity Physical Activities (60 minutes a day) Intense Walking, Jogging, climbing stairs, housecleaning.

  6. 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

  7. 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

  8. 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

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