Transcript What You Will Do Design a personal fitness program by using specific guidelines. Define different levels of physical activity. Evaluate your current level of.

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What You Will Do
Design a personal fitness program by
using specific guidelines.
Define different levels of physical activity.
Evaluate your current level of physical
activity.
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Terms to Know
behavioral-change
stairway
moderate physical
activity or exercise
regular physical activity
or exercise
vigorous physical
activity or exercise
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Guidelines for Getting Started
Don’t put off ‘til tomorrow what you can do today.
This is a good motto for someone who has made
a commitment to become and stay personally fit.
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Setting Fitness Goals
Here are some guidelines for setting fitness goals:
Make a contract with yourself to show your
commitment to improving your personal fitness.
Make a list of goals that are both reasonable
and specific.
Make a schedule of your fitness activities that fits
in with your other obligations and responsibilities.
Be patient: begin slowly and progress gradually.
Enjoy it. Make it social experience by participating
with others in a variety of activities that you like doing.
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Setting Fitness Goals
Choose a fitness program that will be effective
and safe.
Choose a variety of activities and consider
safety.
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Setting Fitness Goals
One approach that has helped
many people achieve and
maintain overall fitness is the
behavioral-change stairway.
Term to Know
Behavioralchange
stairway
A step-by-step
approach for
helping people
achieve their
fitness goals.
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Setting Fitness Goals
The steps in the behavioral-change stairway are:
1.
2.
3.
4.
5.
6.
Not thinking about being personally fit
Thinking about being personally fit
Planning on becoming personally fit
Starting to become personally fit
Maintaining personal fitness behaviors
Relapse or stopping of personal fitness behaviors
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Setting Fitness Goals
Beginning to Climb
Moving from Step 1 (not thinking about fitness)
to Step 2 (beginning to think about fitness)
requires a conscious effort.
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Setting Fitness Goals
Planning Your Journey
At Step 3 (planning on becoming personally fit),
you develop your game plan, including setting
goals and a realistic schedule.
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Setting Fitness Goals
Staying on Track
Step 4 of the journey (starting to become
personally fit) is the point where some people
begin to slide back.
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Setting Fitness Goals
Staying at the Top
Once you reach Step 5 (maintaining personal
fitness behaviors), your goal should be to stay
there.
If you have a relapse, get back into a regular
routine as soon as possible.
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Physical Activity and Exercise Guidelines
The harder you work, the greater the rewards
to your health and fitness.
As a teen, you should strive to do a minimum
of 225 minutes of activity or exercise per week.
Adults should do a minimum of 150 minutes
per week.
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Physical Activity and
Exercise Guidelines
Fitness experts have devised
these three ratings:
1. Regular physical activity
or exercise
5 or more days of the week if
moderately intense activities are done.
3 or more days per week if
vigorous activities are done.
Term to Know
Regular
physical activity
or exercise
Any activity or
exercise
performed most
days of the
week, preferably
daily.
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Physical Activity and
Exercise Guidelines
Fitness experts have devised
these three ratings.
2. Moderate physical activity
or exercise
Examples include walking briskly,
mowing the lawn, dancing, swimming,
and cycling on level terrain.
Term to Know
Moderate
physical activity
or exercise
Any activity or
exercise that
ranges in
intensity from
light-toborderline-heavy
exertion
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Physical Activity and
Exercise Guidelines
Fitness experts have devised
these three ratings.
3. Vigorous physical activity
or exercise
Examples include jogging, shoveling
snow, high-impact aerobics, swimming
continuous laps, cycling uphill.
Term to Know
Vigorous
physical activity
or exercise
Any activity or
exercise that
ranges in
intensity from
heavy-tomaximum
exertion.
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Jump Starting Your Personal Fitness
Program
Remember these tips when you start your
personal fitness program:
Begin your conditioning program at a low-to-moderate
level.
Gradually increase this level over a period of several
weeks to reduce injury risks.
Start with the cardiovascular and flexibility
components.
Add the muscular strength and endurance
components later.
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Lesson 4 Review
Reviewing Facts and Vocabulary
1. Vocabulary What is the
behavioral-change stairway?
2. Recall Between which two
steps does the behavioralchange stairway descend?
Explain.
1. Vocabulary
2. Recall
3.
Teens
A
Not
step-by-step
thinking
shouldabout
perform
approach
fitness,
fivefor
or
helping
and
more
relapse.
days
individuals
a week of
achieve
their fitnessand
moderate,
goals.
three or more
days of vigorous, physical
activity.
3. Recall How often should
teens perform regular
physical activity?
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