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By the end of this lesson you will be able to:
 Set realistic fitness goals
 Synthesize information & apply critical-thinking,
decision-making, & problem-solving skills to develop a
personal physical activity program.
 Identify the basic principles of a physical activity
program.
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The first step is to set
realistic goals.
Teens should get 60
minutes of physical activity
a day.
This can include physical
education classes, playing
sports, doing household
tasks.
Your school or community
may offer programs that
provide a variety of fun
and healthful physical
activities.
Including different types of physical activity in your fitness program can help
make it more enjoyable
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Cost – some activities
require specialized and
expensive equipment.
Where you live – you will
want to do activities you
can do locally without a lot
of travel time.
Your level of health –
some health conditions
have risks that need to be
considered when planning
physical activities.
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Time and Place – build
your program into your
daily routine.
Personal Safety – Avoid
exercising in unsafe or
hazardous areas.
Comprehensive Planning
– select activities that will
address all 5 areas of
health-related fitness.
The effectiveness of a program is based on three principles:
Overload – working the body harder then it is
normally worked.
 Progression – the gradual increase in overload
necessary to achieve higher levels of fitness.
 Specificity –indicates that particular exercises and
activities improve particular areas of health-related
fitness.
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Cross Training – engaging in a variety of
physical activities to strengthen different
muscle groups.
To gain the most from
an exercise program
you will want to
include three basic
steps for each activity.
1. Warm-Up
2. Workout
3. Cool-Down
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Warm-up – an activity that
prepares the muscles for work, is
the first stage in any physical
activity routine.
Raises you body temperature.
Stretch large muscle groups to
increase elasticity and reduce
risk of injury.
Allows pulse rate to increase
gradually.
A sudden increase places
unnecessary strain on the heart
and blood vessels.
Workout – part of the
exercise program when
the activity is
performed at its
highest peak .
 To be effective, the
activity needs to follow
the F.I.T.T. formula.
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Frequency – how often you do the activity each week.
 You should workout at least 3-4 days a week with no more than
2 days between workouts.
Intensity – how hard you workout.
 Begin slowly to build endurance. You need to reach overload to
have gains in fitness.
Time/Duration – how much time you devote to a session.
 Aerobic workouts should last for at least 20 – 30 minutes.
Weight training for be longer with 1 –2 minutes between sets.
Type – which activities you select.
 For maximum health benefits devote 75-80% of the workout to
aerobic activities and 20-25% to anaerobic activities.
 Choose activities that you enjoy or you may find it difficult to
complete workouts.
Cool-Down – an
activity that prepares
the muscles to return
to a resting state.
 Begin by slowing down
activity and stretching
for 5 minutes.
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Resting Heart Rate – the number of times your
heart beats in one minute when you are not active.
This can be used to monitor your progress.
Average RHR is between 72 and 84 beats per
minute.
As you become more physically fit, your RHR will
decrease.
Try to have a RHR below 72.
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How can the Physical Activity Pyramid help
you meet your fitness goals?
Identify & define the three principles upon
which all effective fitness programs are
based.
What do the letters in the F.I.T.T formula
stand for?
How is your resting heart rate an indication of
your level of fitness?