Healthy People 2010 Goals
for Teenagers:
• Increase daily moderate activity
• Improve fitness, health, & wellness
through lifestyle changes.
• Increase info to teens concerning
healthy lifestyle changes.
STARTING AND STAYING
ACTIVE….
HOW MUCH PHYSICAL
ACTIVITY IS “ENOUGH”?
Basic Principles of Exercise
• PRINCIPLE OF “OVERLOAD”
• Doing more than “normal”.
• Increase the demand on body…forced to
adapt. (overload).
• EXAMPLES??
Basic Principles of Exercise
• PRINCIPLE OF PROGRESSION:
• Gradually increase amount of exercise
and intensity level.
Basic Principles of Exercise
• PRINCIPLE OF SPECIFICITY:
• Specific exercise for a specific benefit.
• Strive for “balance”.
• EXAMPLES??
F.I.T.T. FORMULA:
• WHAT YOU KNOW…..
• Need to do more than “normal”
• Stay within THZ to “improve”..
• So….how much is “enough”?
F.I.T.T. FORMULA:
• F= FREQUENCY
• How “often”
• Goal should be several times per week.
• Type of exercise and what you are
trying to develop will determine
frequency.
F.I.T.T. FORMULA:
• I= INTENSITY
• How HARD you work out.
•Determined by type of activity.
• For example…checking heart rate can
determine cardio intensity….
F.I.T.T. FORMULA:
• T= TIME (DURATION)
• How LONG you work out.
•Determined by type of activity and what you
are trying to develop.
• For example…building cardio means
min of 20 minutes.
F.I.T.T. FORMULA:
• T= TYPE
• What type of activity chosen.
•Determined by type of activity and what you
are trying to develop.
• F.I.T. When trying to determine how
to improve areas of your fitness….
PHYSICAL ACTIVITY PYRAMID
Optimal benefits=
HOW MUCH “FITNESS” IS ENOUGH?
• Fitness score comparisons…
• You fitness level should allow you to:
• Reduce risk of health problems
• Achieve wellness benefits
• Work effectively/meet
emergencies.
• Enjoy free time.
FITNESS RATING:
• Low:
• Above avg. risk of health issues.
• Marginal: • Good start! Need more to move
towards “good”
• Good: • Necessary level of fitness to
live full, healthy life.
• High
Performance:
• Optimal level. Athletes,
military, firefighters, etc.
FACTORS INFLUENCING FITNESS
• MATURATION:
• Physical maturity…fully developed
• Examples?
• AGE:
• Older v Younger teens scores…
• HEREDITY:
• Phys. Characteristics from
parents can influence results…
• Examples?
• ENVIRONMENT: • Where you live? School setting?
• Available play/workout areas.
• Social setting.
Fitness Testing & Misconceptions….
• Advantages and disadvantages of
fitness testing…. ???
• Early success and early maturation…
• Age & maturation can work against
you…
• Comparisons….
• Studies show that people who were good in sports
but NOT active later in life, DIE EARLIER &/or
are less healthy than those who do regular ex.
How should you choose a “good”
activity?
• Consider your FITNESS LEVEL.
• Consider your INTERESTS
• Consider possible GROUP ACTIVITIES.
• Consider BENEFITS.
• PRACTICE—PRACTICE—PRACTICE…
• AVOID HIGH LEVEL SKILL DEMANDS
What’s Best For YOU?
5 STAGES OF PHYSICAL ACTIVITY
5 STAGES OF PHYSICAL ACTIVITY
GOAL SETTING…
• LONG TERM= • Mo/yr to reach
• L.T Physical Act. Goal vs
• Set specific time frame
• 30/day/2 months
Fitness Goals
• Specific fitness factor
• Cardio? Strength? Flex?
GOAL SETTING…
• SHORT TERM:
• Reached in short period
of time…
• S.T Physical Act. Goal vs
• 20-30 min/day/2 wks
Fitness Goals
• Beware of “quick fixes”
you need 4-6 wks!
GOAL SETTING TIPS:
1) Be Realistic: attainable/”easily” reached w/effort
2) Be Specific: “vague” are hard to reach
specific= easy to see when reached.
3) Personalize: base on YOUR needs and abilities.
4) WRITE IT!: signals a personal commitment
increases chance of success.
5) Know WHY you are setting goal: for yourself or
someone else?
GOAL SETTING TIPS:
6) Consider goals for ALL parts of fitness: incorporate all
areas but focus on your weakness
7) Self Assess and Keep Log: Ck for improvement.
keeping a log = commitment
8) Focus on Improvement: Set a goal that is higher
than your current level. Need lots of short term?
9) Set new goals: reach one? Reward! New goal!
10) Don’t be afraid to revise: Make adjustments…better
to revise than to quit!
GOAL SETTING TIPS:
11) Reward yourself: Accomplished goal? Tell someone!
Treat!
12) “Find a Friend”: Helps with motivation…someone
to celebrate with when goals reached.
13) “Maintenance goal”: work to stay within “good
fitness zone”.
ACTIVITIES FOR A LIFETIME
• Prioritize Lifetime Physical Activities
(LPA)
“activities all people can do regardless of age or phys.
ability
4-7x’s more energy than being sedentary (couch potatoes)
“met” = Metabolism…
…amount of energy used…