Chapter 4 Lesson 3
Planning a Personal Activity Program
Objectives
 Set realistic fitness goals
 Synthesize information and apply critical thinking,
decision-making, and problem solving skills, to
develop a personal physical activity program.
 Identify the basic principles of a physical activity
program.
Setting Physical Activity Goals
 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.
Choosing Activities
 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.
Choosing Activities
 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 healthrelated fitness.
Basics of a Physical Activity Program
 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 healthrelated fitness.
 Cross Training – engaging in a variety of
physical activities to strengthen different muscle
groups.
Basics of a Exercise Program
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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Basics of a Exercise Program
 Warm-up – an activity that
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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.
Basics of a Exercise Program
 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.
F.I.T.T. Formula
 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
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between workouts.
Intensity – how hard you workout.
Begin slowly to build endurance. You need to reach overload to had
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.
Basics of a Exercise Program
 Cool-Down – an
activity that prepares
the muscles to return
to a resting state.
 Begin by slowing
down activity and
stretching for 5
minutes.
Monitoring Your Progress
 Resting Heart Rate – the number of times your
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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.
Lesson 3 Review Questions
How can using the Physical Activity Pyramid help
you meet your fitness goals?
2. Identify and define the 3 principles upon which all
effective fitness programs are based.
3. What do the letters in the F.I.T.T formula stand
for?
1.