Chapter 3-3 Planning A Fitness

ProgramLesson Focus: In this lesson you will learn

how to design and begin a personal exercise program and ways to check your progress

What are your fitness goals?

How fit are you? What skills do you possess?-Take these questions into account when

designing your personal fitness program. 1.If you seldom engage in physical activity,

plan a program that is not overly vigorous at first.

2.Check with your doctor before starting a fitness program.

Keep these health concepts in mind when planning a fitness

program:1.To be effective, the exercise program you

choose should address your specific needs and purposes.

2. Realistic goals are essential to the success of an exercise program.

3. Warming up and cooling down are vital parts of any exercise regime.

I. Setting Fitness GoalsA. Provides you with a plan of action.B. Plan your fitness program by avoiding

pitfalls that sabotage your goals.C. Get Started! –set short term goals at first

and then work up.

II. Selecting The Right ActivityThe following factors affect the kind of fitness

program you follow:A. Where you live. 1. Local terrain – flat or hilly. 2. Temperature – cold, hot, humid, dry. 3. What kind of activities does the region best

lend itself to?B. Your range of interests. 1. Pick activities you like. 2. Exercise should be enjoyable.

II. Selecting The Right Activity Cont.

C. Your Level of Health. 1. Take your level of physical condition into

account when designing a fitness program. 2. Consider other health problems and their

risks.D. Time and Place. 1. Pick the time of day when you are most

likely to stick to your goals. 2. Build your program into a daily routine.

II. Selecting The Right Activity Cont.

E. Personal Safety. 1. If you run long distances, avoid high crime areas. 2. Always keep your personal safety first & foremost.F. Comprehensive Planning. 1.Pick activities that address all five areas of health-

related fitness: a. body composition b. flexibility c. muscular strength d. muscular endurance e. cardiovascular endurance

III. Basics Of An Exercise Program

A. Every exercise program should follow these basic guidelines to be an effective workout.

1. Overload: working the body harder than normal.

- increase repetitions and sets - overloading builds muscular

strength and overall fitness.

2. Progression : gradual increase in overload necessary

for achieving higher levels of fitness. 3. Specificity: particular exercises/activities

improve certain areas of health-related fitness.

III. Basics Of An Exercise Program Cont.

( for muscle strength & endurance ) and aerobic activity (running and swimming) to meet fitness goals.

IV. 3 Stages Of A Maximum Benefit Exercise Program

A. The warm-up – prepares muscles for work to come.

1. Raise body temperature 2. Stretch large muscles slowly & smoothly to

prevent injuries. 3. Perform activities slowly for 5 minutes –

increase the pace. 4. A sudden increase in pulse rate puts

unnecessary strain on heart and blood vessels.

3 Stages Of A Maximum Benefit Exercise Program Cont.

B. The Workout –Performing the activity at its highest peak.

1. To get the most from workout activity follow “FIT” formula. -F = frequency – how often workout each week? * 3 – 5 times weekly, 1-2 days

between sessions. - I = intensity – how hard do you work each

session? * Overload. Start to build

endurance.

3 Stages Of Maximum Benefit Exercise Program Cont.

-T = how much time do you devote to each session? *Aerobic: 20 – 30 minutes at target heart rate.

* Weight training: Slowly, 2 seconds to lower weight on each rep. - rest 1-2 minutes between reps ( 6-15 reps. ) - do a variety of exercises to strengthen muscles in

full range of motion.

3 Stages Of A Maximum Benefit Exercise Program Cont.

C. Cool Down = engaging in activity to gradually decrease activity.

1. Important in preventing lactic Acid build up and

blood pooling in muscles. 2. Continue slowed activity for 5 minutes

followed by 5 minutes of stretching. 3. Cool down is complete when heart rate is

within 20-30 beats of your regular heart beat.

V. Monitoring Your ProgressA. Keep an exercise journal. Check results

after first 12 weeks and every 6 weeks after that.B. Resting Heart Rate= number of times your

heart beats in one minute when not active.C. Average person RHR is between 72 and 84

beats per minute.D. RHR below 72 indicates good fitness level.

Teens in top physical shape may have RHR as low as

40 beats per minute.