4. Your Fitness Plan
The physical activities you choose depend
on factors such as your fitness goals and the
activities you like.
Identifying a specific fitness goal is a good way
to get motivated to get in shape.
5. Your Fitness Goals
In Lesson 2, you learned how to measure your
level of fitness.
This knowledge can serve as a starting point for
setting your fitness goals.
6. Personal Needs
Cost Where You
Factors that may
affect the activities
you choose to do to
meet your personal
fitness goals
Live
Your
Schedule
Your Fitness
Level
Personal
Safety
Your Overall
Health
7. Types of Activities
Choose different types of activity to meet specific
fitness goals and to prevent boredom.
Create a fitness journal to keep track of the fitness
activities you do each day.
8. Moderate-Intensity Physical Activities
Moderate-intensity
physical activities
count toward your
daily dose of
physical activity.
Walking
Climbing Stairs
Household Chores
Yard Work
9. Aerobic Activities
Aerobic activity raises your heart rate.
Aim for at least three 20-minute sessions each
week of vigorous aerobic activity.
10. Aerobic Activities
Cycling
Aerobic
Activities
Brisk
Walking
Running
Most Team
Sports
Skating Dancing
Cross-Country
Skiing
11. Strength Training
Strength training develops muscle tone.
Aim for at least two or three sessions per week of
20 to 30 minutes each, with at least one day off
between sessions.
12. Strength Training
Rowing
Strength
Training
Cross-Country
Skiing
Pull-Ups
Skating
Cycling Push-Ups
Running
13. Flexibility Exercises
Flexibility exercises
include stretching
for 10 to 12 minutes
a day.
Gymnastics
Martial Arts
Ballet
Pilates
Yoga
Stretching
14. Principles of Building Fitness
Effective fitness plans focus on four
principles: specificity, overload, progression,
and regularity.
When designing your physical activity program,
you will consider your needs and interests.
15. Principles of Building Fitness
Choosing strength-training activities to build
muscular strength is an example of specificity.
Specificity
Choosing the right types of
activities to improve a given
element of fitness
16. Principles of Building Fitness
To overload is to increase the demands on your
body in order to make it adapt and grow stronger.
Overload
Exercising at a level that’s
beyond your regular daily
activities
17. Principles of Building Fitness
Progression is working a little harder or longer
during each session, and more often during the
week.
Progression
Gradually increasing the demands
on your body
18. Principles of Building Fitness
Regularity means working out on a regular basis.
You need at least three balanced workouts a week
to maintain your fitness level.
19. Stages of a Workout
An exercise session has three stages:
warm-up, workout, and cool-down.
Using the three stages will get your body ready
for physical activity and help you to avoid
injuries.
20. Warm-Up
The warm-up stage increases blood flow,
delivering needed oxygen and fuel to your
muscles, and increases your pulse rate and body
temperature.
Warm-up
Gentle cardiovascular activity that
prepares the muscles for work
21. Warm-Up
To warm up, choose an activity that will work the
same muscles you’re going to use during your
workout.
After warming up your muscles, take a few minutes
to stretch to prepare your muscles for activity and
increase your flexibility.
22. Workout
Use the F.I.T.T. formula when planning your
workout.
Workout
The part of an exercise session
when you are exercising at your
highest peak
23. Workout
The F.I.T.T. Formula
F
I
T
T
Frequency of workouts.
Intensity of workouts.
Type of Activity
Time (duration) of workouts
24. Workout
F Frequency of workouts.
Schedule at least three exercise sessions a week,
but give your body time to rest between workouts.
Include other types of physical activity during the
week to get an hour of activity each day.
25. Workout
I Intensity of workouts.
Push yourself hard enough to create overload.
For aerobic activities, exercise within your target
heart range. For strength training, you should feel
strain on your muscles, but not pain.
26. Workout
T Type of Activity.
Vary your activities throughout the week to build
different elements of fitness.
If you jog Monday and Wednesday, try lifting
weights on Tuesday and Thursday.
27. Workout
T Time (duration) of workouts.
To build cardiovascular fitness, keep your heart
rate within your target range for at least 20
minutes.
Strength-training sessions should take 20 to 30
minutes, while flexibility can be increased in just 10
minutes of stretching.
28. Cool-Down
The cool-down allows your heart rate, breathing,
and body temperature to return to normal
gradually.
Cool down
Low-level activity that
prepares your body to return
to a resting state
30. Tracking Your Progress
Track your progress to see how your fitness
level increases over time.
A fitness journal can help you track your
progress.
31. Tracking Your Progress
As your fitness level increases, your resting heart
rate will drop.
Resting heart rate
The number of times your
heart beats per minute when
you are not active
32. Tracking Your Progress
To check your resting
heart rate, sit quietly for at
least five minutes, take
your pulse for 15
seconds, then multiply the
result by four.
33. After You Read
Reviewing Facts and Vocabulary
1. What personal factors can affect your
choice of physical activities?
Cost, where you live, schedule, fitness
level, overall health, personal safety
34. After You Read
Reviewing Facts and Vocabulary
2. What are the four principles of building
fitness?
Specificity, overload, progression, and
regularity
35. After You Read
Reviewing Facts and Vocabulary
3. What are the benefits of warming up
before exercise and cooling down after
exercise?
It reduces strain on the heart and can help
prevent muscle soreness.
