PERSON AL ACTIVITY
P L AN PROJECT
LEARNING OBJECTIVES
1. Self-assess and reflect on one’s own personal fitness through
interpretation of the FITNESSGRAM assessment tool.
2. Develop appropriate goals for improving and/or maintaining
fitness levels, based on personal scores for each of the healthrelated fitness component assessments.
3. Design a personal activity plan.
4. Apply and synthesize knowledge of the principles of training
as they relate to each of the health-related fitness
components.
5. Use self-monitoring equipment such as fitness apps, heart
rate monitors and pedometers to monitor activity plan and
personal goals.
COMPONENTS OF FITNESS
1.Aerobic Capacity
2.Body Composition
3.Muscular Strength
4.Muscular Endurance
5.Flexibility
F.I.T.T. PRINCIPLE
THE F.I.T.T. PRINCIPLE IS A BASIC PHILOSOPHY
OF WHAT IS NECESSARY TO GAIN A TRAINING
EFFECT FROM AN EXERCISE PROGRAM.
Frequency
How often?
Intensity
How hard?
Time
How long?
Type
What?
PACER & ONE MILE RUN
The efficiency for which the body
delivers oxygen and nutrients
needed for muscular activity;
requires oxygen to sustain the
activity.
AEROBIC CAPACITY AND THE FITT PRINCIPLE
how often a person performs the targeted physical activity
• Most days of the week
how hard you exercise or engage in physical activity
• Target Heart Rate Zone
• Rate of Perceived Exertion
how long you exercise
• It must be long enough to produce sustained, heightened
activity in the muscles involved
• At least 20 -30 minutes within your THRZ
activities that create a constant heart rate response
• exercise is of a dynamic contracting nature that involves
movement, (not isometric)
• exercise should be rhythmic to allow a consistent intensity
• Examples: walking, running, cycling, swimming, rowing, hiking,
cross country skiing
TRAINING PRINCIPLES APPLIED TO CARDIO-RESPIRATORY FITNESS,
BASED ON FITNESS GOALS
Based on
Fitness
Goals
Base HealthRelated
Fitness
Frequency 3 times per
week
Intermediate
HealthRelated
Fitness
3 – 5 times
per week
Intensity 50 – 60% max
HR
Time
30 minutes
total
60 – 75% max
60 – 90% max HR
HR
40 – 60
60 – 120 minutes
minutes total total
Type
Jogging,
running,
fitness based
games and
activities
Walking,
jogging,
swimming,
cycling,
rowing, dance
Athletic
Performance
Fitness
5 – 6 times per
week
Training
programs,
running,
aerobics,
swimming, cross
country skiing,
jumping rope
MEASURING INTENSITY DURING EXERCISE
CALCULATED MAXIMUM HEART RATE AND
TARGET HEART RATE ZONES
Age
Maximum
Heart
Rate
Target Heart Rate
(rounded to nearest whole number)
60% of
MHR
70% of MHR
80% of
MHR
90% of
MHR
Burns fat
fastest
Aerobic
Anaerobic
Threshold
144
164
185
Burns fat faster
Weight
Management
15
205
Burns fat
slowly
Moderate
Activity
123
16
204
122
143
163
184
17
203
122
142
162
183
18
202
121
141
162
182
Maximum heart rate (MHR) is calculated by subtracting one’s age from 220. To
calculate target heart rate zone (THRZ,) find the lower and higher percentages
of the MHR.
MEASURING INTENSITY DURING EXERCISE
Modified Borg Scale - RPE
0 Nothing at all
6
1 Very weak
7 Very strong
2 Weak
8
3 Moderate
9
4 Somewhat strong
10 Maximal
5 Strong
• A less scientific way to gauge exercise intensity; a subjective measure of how
hard you are exercising.
• The cardio-respiratory training effect is best achieved at intensity levels that are
“somewhat strong” to “strong,” which corresponds to a rating of 4 to 5 on the
scale.
• Also the rating of 4-6 should have you working within your target heart rate zone,
and if near 10, at your maximum heart rate
HOW CAN AEROBIC CAPACITY BE IMPROVED?
Spending more time watching TV or
playing video games
Participating in activities that use large
muscle groups and that make you
breathe harder
Participating in stretching and yoga
Participating in a weight lifting program
Answer: Participating in activities that use large muscle
groups and that make you breathe harder
BODY COMPOSITION
Body Mass Index (BMI)
 Measure of body fat based on your
weight in relation to your height
 Can be less accurate for students
who have a large amount of lean
muscle mass
% Body Fat/Bioelectrical
Impedance Analyzer
In physical fitness, body composition is used to
describe the percentages of fat, bone, water
and muscle in human bodies.
BODY COMPOSITION AND THE FITT PRINCIPLE
• Daily
• Combination of intensities
• Dependent on intensities
• Aerobic
• Anaerobic
• Resistance
CURL-UPS,
TRUNK LIFT &
PUSH-UPS
MUSCULAR STRENGTH– The
greatest amount of force a muscle
or muscle group can exert in a
single effort.
MUSCULAR ENDURANCE – The
ability of a muscle or muscle group
to perform repeated movements
with sub-maximum force for
extended periods of time.
MUSCULAR FITNESS AND THE FITT PRINCIPLE
MUSCULAR STRENGTH
MUSCULAR ENDURANCE
• 3 times a week or
every other day
• Different muscle
groups
• Daily for some muscle
groups
• 3-4 times a week
•
•
•
•
• 15+ reps
• 50% max weight, Body
weight
• 1-3 sets
• 8-12 exercises
8-12 reps
70-90% of max. lift
1-4 sets
8-12 exercises
• 15-60 minutes
• Progressive
overload
• 30-60 minutes
• Progressive overload
• Resistance training
• Free weights
• Machines
• Resistance training
• Body weight
• Circuit training
SIT & REACH AND
SHOULDER STRETCH
Ability of a muscle to move through
its full range of motion.
FLEXIBILITY AND THE FITT PRINCIPLE
• Daily
• Warm-up
• Cool-down
• Hold 15-30 seconds
• Total body
• 1-3 reps
• 10-20 minutes
• Static stretch
• Controlled dynamic
stretching
• Yoga
PRINCIPLES OF TRAINING
Overload Principle
 To be worked against a greater load than usual.
 Systematically overload, do not start out with an extremely strenuous
routine, it may cause injury.
 If you PROGRESSIVELY and GRADUALLY increase your exercise load,
your fitness levels will increase over time.
Principle of Specificity
 To develop a certain component of fitness you must work that
particular component.
 Exercises that increase flexibility will do little to develop strength or
cardio-respiratory endurance.
 If you want to develop cardio-respiratory endurance, you must select
an activity that offers continuous aerobic exercise, such as running or
swimming.
S.M.A.R.T. GOALS
What exactly will you do?
SPECIFIC
MEASURABLE
How will you know if you meet
your goal?
ATTAINABLE
What steps are you going to
take to reach your goal?
REALISTIC/
RELEVANT
IMELY
What about your goal makes it
important to you?
When do you want to complete
your goal?
REASONS WHY EDUCATING YOUTH TO
PARTICIPATE IN REGULAR/DAILY PHYSICAL
ACTIVITY:
• Decreases risk of heart disease, diabetes, high blood
pressure, and cancer.
• May lower an individual’s tendency to become
overweight or obese.
• Helps youth make healthy and active changes for a
lifetime.
• Provides significant overall health benefits and is
necessary for good health.
60 minutes of daily physical activity is recommended
for individuals in your age group.
MODERATE TO VIGOROUS
PHYSICAL ACTIVITY
SEVERAL PERIODS OF PHYSICAL
ACTIVITY OF 15 MINUTES OR
MORE
A VARIETY OF ACTIVITIES THAT
AFFECT ALL THE COMPONENTS
OF FITNESS
PHYSICAL ACTIVITIES THAT ARE
ENJOYABLE
WHAT IS THE PRIMARY PURPOSE OF FITNESS
TESTING IN PHYSICAL EDUCATION CLASS?
1. To provide teachers with a fitness test in order to grade students on
their physical activity?
2. To compete against other students in their class/school?
3. To educate students about fitness as it relates to the sports they like to
play?
4. To compare each individual student to another student or class
average?
5. To provide students with personal health-related fitness information that
may be used for planning a personal training program?
ADDITIONAL FITNESS-GRAM INFORMATION
• FG testing occurs in PE class because it provides
students with personal-health related information that
may be used for planning a personal training program.
• Self-testing can be repeated often by the individual or
another student to assess improvement.
• Self-testing is a personal tool that can be used beyond
school fitness programs.
• Self-testing allows students to plan their own personal
fitness programs throughout life.
• Self-testing with practice becomes an accurate measure
for students on how they are able to improve.