Creating Your Fitness Plan

Chapter 3, Lesson 4

Silent read pages 77-79 in Teen Health.

An oral quiz will follow.

Task 1

An example of a fitness goal is…..

A. To challenge othersB. To think more clearlyC. To know yourselfD. To solve problems

B: To think more clearly!

Question 1

When you think about what physical activities to include in your fitness plan, you need to consider?

A. Activities you enjoyB. Social activitiesC. Hard activitiesD. Risky activities

A: Activities you enjoy!

Question 2

The fitness schedule that you make must be realistic in terms of…

A. Other things you have to doB. Your intelligenceC. Your coaches expectationsD. The gym available

A: Other things you have to do!

Question 3

One way to protect yourself when working out is to…

A. Keep goingB. Change your dietC. Stop socializingD. Drink water

D: Drink water!

Question 4

For many activities, playing safe means…

A. You do not see much progressB. Wearing protective equipmentC. Not warming upD. Playing alone

B: Wearing protective equipment!

Question 5

You should wear tight clothes when working out in hot weather?

A. TrueB. False

B. False!

Question 6

Which answer is NOT true. A safe workout is when someone is...

A. Drinking proper fluidsB. Wearing the right clothingC. Using equipment properlyD. Working out alone after dark

D. Working out alone after dark!

Question 7

What is the first step in setting goals?

A. Set a specific goal and write it downB. List the steps to reach your goalC. Get help and support from othersD. Evaluate your progress by setting checkpointsE. Reward yourself after you have reached your

goal

A. Set a specific goal and write it down!

Question 8

An exercise program that focuses on high-energy activity.

Includes: aerobic activities, building strength or building muscle endurance.

What is a workout?

Warm Up: Involves gentle exercises that get heart muscles ready for moderate to vigorous activity.

What are some warm-ups?

Cooldown: Involves gentle exercises that let the body adjust to ending a workout.

Vocabulary Terms

Frequency: The number of days you work out each week.

Intensity: How much energy youuse when you work out.

Vocabulary Words

Time: A. If you are just starting out, aim for 20

minutes. B. This can be broken down into multiple

intervals.

Type:A. What is right for you?B. What do you want to gain?C. You will get the most benefits if you mix

aerobic and anaerobic exercise.

Create your own fitness plan1. Work alone or with 1 other person2. Create a mini-poster including visuals3. Come up with 1 fitness goal4. Include F.I.T.T. principle5. Include a self-reward when you achieve

your goal

Hint: Your goal must be specific!

Task 2: Fitness Posters

Heart Rate

Finding your pulse A pulse is a

pressure wave of blood that is generated when your heart muscles contract.

Tip: Don’t use your thumb! It has a pulse of its own!

A. Calculate your RHR (resting heart rate)B. Calculate your THR (target heart rate)

*Check your work with someone around you.*You will need these numbers for tomorrows activity.

Task 2: Silent ReadRead Page 83: Tracking your progress.

Task 3: Fitness Posters

These are due at the end of the hour!

Task 1: Calculating HR