Health Notes
Ch 4 Lesson 3 Planning a Personal Activity Program
*It is important to have a goal or reason for being physically active, knowing the benefits of physical
activity may inspire you but setting attainable goals will be more effective*
Setting Physical Activity Goals:
 Teens should get 60 minutes of physical activity every day (USDA)
 The 60 minutes can include many different activities from PE class to mowing the lawn
Getting started in a fitness plan; keep the following in mind…
Physical Activity Pyramid
Sedentary Activities
Anaerobic Activities
Flexibility Activities
a
Aerobic Activity
Moderate-Intensity Physical Activity
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Moderate-Intensity Physical Activities- About 30 min a day; walking, climbing stairs, walking a
dog
Aerobic Activities- 3-5 days per week (20-60 min); cycling, running, dancing, basketball
Anaerobic Activities- 2-3 days per week; curls, push-ups, bench press, shoulder press
Flexibility Activities- 2 or more days per week; side lunges, step stretch, yoga, calf stretch
Sedentary Activities- Do Infrequently
1. Choosing Activities- Include different types of activities in your fitness program; as your fitness
level increases you can alter your program, there are many factors may affect your decision
making including…
a. Cost- equipment, memberships, fees
b. Where you live- choose activities that you can do locally, short travel time, climate
c. Your level of health- can you perform the activities, is anything holding you back ex:
asthma
d. Time and place- build program into daily routine, design program to help achieve goals
e. Personal Safety- running through unsafe areas, wearing proper safety gear
f. Comprehensive Planning- select activities that address all five areas of health-related
fitness
Cross Training-engaging in a variety of physical activities to strengthen different muscle groups is known
as cross training Ex: jumping rope, swimming, cycling
Basics of a Physical Activity Program
 use goals and logical steps to develop acting plan. Your plan is unique to you, it focuses on your
goals and interests
 All effective fitness programs are based on these three principles:
o ________________- working the body harder than it is normally worked, builds
muscular strength and contributes to overall fitness
o __________________- is the gradual increase in overload necessary to achieve higher
levels of fitness, as activities become easier increase reps or sets, time, or weight
o ___________________-indicates that particular exercises and activities improve
particular areas of health-related fitness Ex: resistance training builds muscular
strength, aerobic activity improves cardiorespiratory endurance
Components of a physical activity session:
1. ____________- an activity that prepares the muscles for work, perform a physical activity slowly
to raise your body temp and gradually increase your heart rate, stretch large muscle groups to
increase elasticity and reduce the risk of injury
2. ______________- part of an 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
a. F- frequency- should schedule workouts 3-4 times per week. Exercising more than 3x a
week for 6 weeks should help get your physically fit. To maintain you need to continue
your program at least three times a week.
b. I-intensity- it will help you reach overload which will help improve your fitness level.
Slowly build your fitness activity; doing too much too soon can cause injury. It may take
up to 6 months before a person is fit enough to work out for 20-30 minutes…do not get
discouraged
c. T- Time- slowly build up the amount of time your spend doing aerobic exercises.
Goal=20-30 min.
d. T- type- your workout type may very depending on individual goals. For improved
cardiovascular endurance your workout should be 75% aerobic
3. __________________- an activity that prepares the muscles to return to a resting state. Ending
a workout abruptly can cause your muscles to tighten
Monitoring Your Progress:
 Keep a fitness journal- list your goals, frequency, intensity, duration, and type
 Evaluate your fitness journal every 6-12 weeks
 Monitor your resting heart rate to see improvement