2. You already know that benefits come when you
prioritize physical fitness. The trick is understanding
what, exactly, "fitness" is and how you can go about
achieving it.
The five components of fitness are:
Body composition
Cardiovascular endurance
Flexibility
Muscular endurance
Muscular strength
3. Creating a fitness plan that incorporates
each of these elements can help ensure
that you get the most health benefits from
your routine.
And now that you are done with your
Physical Fitness Test, you can now identify
your weakness in each components, Right?
You can now create your own routine based
on your capacity.
4. For instance, you need cardiovascular endurance and
flexibility to play tennis. But to become good at tennis, you
have to work on agility, power, speed, and hand-eye
coordination. It's this focus on activity-related skills that
differentiate two distinct areas of fitness development.
The Six (6) skill related fitness components are:
Agility
Balance
Coordination
Power
Reaction time
Speed
5. According to Laura Williams of Very Well Fit, the
health components of fitness are universally important.
The skill-related fitness components are more relevant to
certain athletes.
For example, while everyone can benefit from daily
walks, someone who hits the path just to get their heart
pumping doesn't need to worry about developing the speed
necessary to run a five-minute mile.
Likewise, baseball players need to target all skill-related
areas in order to perform at the highest levels, but
weightlifters can get away with focusing most of their effort
on power, balance, and strength.
6. Exercise program
It is a planned activity detailing a range of physical exercises and the
amount of time each exercise should be performed where it is
typically tailored to an individual needs.
With this module you will be doing a gradual activity to meet what
you expect which is to become…
A fit person is able to perform schoolwork, meet home
responsibilities, and still have enough energy to enjoy sport and other
leisure activities.
A fit person can respond effectively to normal life
situations, such as raking leaves at home, stocking shelves at a part-
time job (if you have) and marching in the band at school.
A fit person can also respond to emergency situations
- for example, by running to get help or aiding a friend in distress.
7. When you design your exercise program,
there are point that you need to keep in your
mind.
Goal or aim
Have a Maximum Heart rate and Target Heart
Rate
Apply the principles of training
Plan a training session
An exercise log to monitor your progress
9. An exercise program that is designed specifically for you is a
great way to stay physically and mentally fit. It also provides
many other benefits, including
Improved condition of heart and lungs
Increase muscular strength, endurance and motor fitness
Improved muscle tone and strength
Weight management
Better coordination, agility and flexibility
Improved balance and spatial awareness
Increase energy levels
Reduced risk of chronic disease (such as diabetes and heart disease)
Improved sleep and brain health
Improved psychological well being
10. A SMART guide to Goal Setting
It’s time for a new way of thinking.
No matter how big or small your goal-whether it is
losing 5 or 50 pounds, walking a mile or running your first
marathon-making change requires planning and SMART goal
setting.
11. Follow these guidelines to setting SMART
goals and you will be surprised at what you
can do:
1. Specific.
Your goal should be clear and easy to understand. A common goal,
“get fit,” is too general. There are so many ways to get fit.
How do you want to do it? Is it losing weight? Start exercising? Stop
smoking or any vices? Break it down and it will be easier to manage.
You have to pick weight loss or other and make a SMART goal out of
it. For example, “I will lose weight.” Or “I will play basketball very
well”.
12. 2. Measurable
A goal to “lose weight” is not enough.
How will you track your progress and how you
will know when you have reached your goal? Making
your goal measurable means adding a number.
13. 3. Attainable
Before you can add a number, you have to know how high or low you
want to go. It is good to ‘shoot for the stars’, but do not be too extreme.
Likewise, a goal that is too easy is also not very motivating. Only you know your
limits.
Let us take our goal above. What percentage is attainable for you? Research
suggests that a 5-10% weight loss is attainable for most overweight people
A measurable, attainable goal could be, “I will lose 7% of my body weight.”
14. 4. Relevant
Set goals that are important to where you are in your life right now.
Do not set a goal that someone else is pressuring you to attain-that is
not very motivating.
Examine our goal so far. Does it seem relevant to you? If so, let us
keep going. If you are not concerned about weight loss or other this is
not a good time in your life to focus on that, choose something that is
motivating to you.
15. 5. Time-bound
Include an end-point. Knowing that you have a deadline
motivates you to get started.
16. Now we have a SMART goal! With a goal like this,
it is a good idea to set a few more action-oriented
SMART goals so that you have a game plan.
Here are a few examples:
I will walk 5 days every week for 30 minutes each.
I will drink water instead of soda every day this week.
I will bring my lunch to school instead of eating out 4 days this week.
Becoming a better version of you starts by being SMART!
