Transcript THE PHYSICAL ACTIVITY PYRAMID

Planning a Personal Activity
Program
Chapter 4 Lesson 3
Page 87
Lesson Objectives
Identify the basic principles of a
physical activity program.
Set realistic fitness goals.
Setting Physical Activity Goals
Knowing the health benefits of physical
activity may inspire you, but having a
Fitness goal(s) can be even more inspiring.
Once you have set your goal(s), then you
can develop a plan to meet your goal(s).
It is important that your plan combines:
 Physical activity 30-60 min
 Nutrition
 Weight Management
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Three Principles of a Physical
Activity Program
Overload: Working the body harder than it is
normally worked, this builds muscular
strength and contributes to overall fitness.
(Increase reps or do more sets)
Progression: Gradual increase in overload
necessary to achieve higher levels of fitness.
(Increase the number of reps/sets or
increase the time spent on an activity)
Three Principles of a Physical
Activity Program cont.
Specificity: Particular exercises and
activities improve particular areas of healthrelated fitness. (resistance training builds
muscular strength and endurance, while
aerobic activity improves cardiorespiratory
endurance.)
Additional Principles
Principle of recuperation- the body
requires recovery periods (rest)
between exercise training sessions in
order to adapt to the exercise stress.
Overtraining- the result of failure to
get enough rest between exercise
training sessions.
Principle of reversibility- the loss of
fitness due to inactivity.
Basic Stages to an Exercise Program
1. Warm up: an activity that prepares your
muscles for work. Warming up allows your
pulse rate to increase gradually. A sudden
increase in pulse rate places unnecessary
strain on the heart and blood vessels.
2. Work out: part of an exercise program when
the activity is performed at it’s highest peak. To
be effective, the activity needs to follow the
F.I.T.T formula three to four times a week.
Basic Stages to Benefit from an
Exercise Program cont.
3. Cool-Down: activity that prepares the
muscles to go back to a resting state. (Ending a
workout abruptly can cause your muscles to
tighten and make you feel dizzy.)
F.I.T.T
 Frequency: How often you do the activity
each week.(The frequency of your workout depends
partly on your fitness goals and the type of activity.)
 Intensity: How hard you work at the activity per
session. (Working your muscles and cardiorespiratory
system at an intensity that allows you to reach
overload will help improve fitness level.)
 Time/Duration: How much time you devote to
a session. (Goal for aerobic activities is 20-30
mins. within your heart range. In anaerobic
activities rest one to two mins. between sets.)
 Type: Which activities you select. (To obtain maximum
health benefits, devote 75-80 percent of your workout
to aerobic activity and 20-25 percent to anaerobic
activity.)
Target Heart Rate Zone
THR Zone =60%-85% of Maximum Heart Rate
Max HR = 220 - Your Age
60% Max HR = Max HR x 0.60
85% Max HR = Max HR x 0.85
Cross Training- combining various exercises
to help work different body systems
Monitoring Your Progress
One of the ways you can monitor your progress
is by using your resting heart rate: the number
of times your heart beats in one minute when
you are not active. (A person of average fitness
has a resting heart rate of 72 to 84 beats per
minute. Four weeks in a fitness program can
decrease that rate by 5 to 10 beats per minute.
A rate below 72 beats per minute indicates a
good fitness level.)
Another way to monitor your progress is by
keeping a fitness journal. List your goals,F.I.T.T.
of each activity. After 12 weeks and every six
weeks after that, compare the figures of your
progress.
Lesson Review Pg.92
Answer the Reviewing Facts,
Vocabulary, and Thinking
Critically questions in complete
sentences.