Fitness Goals

Objectives: 1. To establish and set fitness goals2. Discuss, define and implement the 5 components of health3. Discuss the process for selecting health and wellness products4. Discuss, define and implement the thresholds of training5. Discuss, define and implement the principles of exercise6. Understand how to monitor and reassess one’s fitness goals

SOLs: 9.1, 9.1d, 9.1e, 9.1f, 9.1h: 9.2, 9.2a, 9.4, 9.4a, 9.4b

Bell Ringer

5 Questions to Get you Started1. What do I want to accomplish with this exercise

program (i.e. Complete the mile run in 8:00 minutes or Lose 10 to 12 lbs of body

weight)?

2. Is my goal(s) realistic and attainable? (Remember slow and

progressive).

3. Do I know how to reach my goal(s)? (What will I do during my workouts?)

4. When do I want to reach my goal(s) (i.e. weeks, months, year)?

5. How will I reward myself when I reach my goal(S)?

Things to think about The more weight you lose, the harder it will be to lose weight !!! The closer you get to your goal, the harder, it will be to reach it!!! The weight you can maintain may not be the weight you want to

be. Scale weight isn't always the best way to track progress – The

scale won’t tell you what you’ve lost and/or gained. Weight loss isn’t the only goal you can have and may not even

be the most motivating

Strategies for Sticking to Your Plan1. Schedule your Workouts (write them down)

2. Set Weekly Goals and Reward Yourself when you Succeed (write them down)

3. Work out with Friends or Family for Motivation

4. Recommit to your Goals Every Day

5. Always be Prepared to Workout!!!

6. Keep a Food and Workout Journal and Measure your Progress

7. Take your Measurements Regularly / Weigh In / How do your Cloths Fit?

Lets Get Started Step 1: Assess Your Fitness level – To Assess your aerobic and

muscular fitness, flexibility and body composition, consider recording: Your pulse rate before and after a one-mile run How long it takes to walk one mile How many push-ups you can do at a time How far you can reach forward while seated on the floor with your legs in

front of you Your waist circumference at the level of your navel Your Body Mass Index

Wait - News FlashHow About the Physical Fitness Test Given at Your Local High

School

Step 2: Design Your Fitness Plan1. Consider Your Fitness Goals (Your Bell Ringer)2. Plan a Logical Progression of Activity – Start Slowly and

Progress Slowly3. How will you Build Activity into Your Daily Routine4. Plan to include Different Activities – Cross Training and

alternating activities / likes and dislikes.5. Allow time for recovery – Rest and Recover6. Put it on Paper – Stay on Track

Lets Design Our Program Around the 5 Components of Fitness

Five Components of Health

Designing Your Plan

Cardiovascular Endurance

Cardiovascular Endurance

Thresholds of Training

Intensity 60% to 80% of MHR

Duration / Time Pulse in THR for 20 to 40 minutes

Frequency Minimum of 4 dpw 5 to 6 dpw is preferred

Muscular Strength Muscular Strength

Thresholds of Training

Intensity Uses 70% to 80% of maximum resistance

Duration / Time Complete 3 to 5 sets of, 4 to 6 repetitions

Frequency Minimum of 3 days a week for each muscle group

Muscular Endurance

Muscular Endurance

Thresholds of Training

Intensity Uses 40% to 60% of maximum resistance

Duration / Time Complete 3 to 5 sets of, 15 to 25 repetitions

Frequency Minimum 3 days per week

Flexibility

Flexibility

Thresholds of Training

Intensity Move each joint through its maximum range of motion

Duration / Time Static stretch slowly and hold for 30 to 40 seconds Repeat 3x

FrequencyMinimum of 6 days a week. Use after warm-up

and cool-down

Body Composition

Body Composition

Thresholds of Training

Intensity Balance caloric intake with basal metabolism and caloric expenditure

Duration / Time Exercise sessions should last between 20 and 40 minutes

Frequency Fat burning 5 dpw. Maintenance exercise 5 days per week

Step 3: Assemble Your Equipment Do the Math: Make sure that your choices are in line with

your budget. Shoes are very important!!! Be sure to pick shoes

designed for the activity you have in mind. Home Equipment – Inexpensive yet very effective

(dumbbells, stability ball, work out video etc…)

Step 4: Get Started

Start Slowly and build up gradually Break things up if you have to Be Creative Listen to Your Body Be Flexible

Use the FIT Principles to Help You Start!!

Thresholds of Training

FIT/T Principle

Frequency

Time spent to improve fitnessHow often one exercises

Intensity Effort required to improve fitness

How hard one works Measured in heart beats per minute or a percentage of

maximum resistance

Time / Type

Length of time spent to improve fitnessHow long one exercises

Principles of Exercise

Overload

Exercise that is conducted at a level of intensity and /or duration which results in achieving a training effect

Progression

Gradual increase (FITT) intensity, frequency, and/or duration of exercise over a period of time Weeks, months, year(s)

Specificity

Specific exercise performed to improve a particular component of fitnessendurance

Regularity Exercise conducted at regular intervals each week,

continuing throughout the year

Step 5: Monitor Your Progress

1. Retake your personal fitness assessment Six Weeks after you start your program.

2. Reassess every three to six months

Do The Math

1. You may need to increase the amount of time you exercise in order to continue to improve or you may be exercising just the right amount

2. When you assess take into account your diet!

Go For It!!!