Fitness Action Plan

Importance of Fitness

Skill Development Power

Agility

Balance

Coordination

Reaction Time

Speed

Health Benefits Improve quality of

life

Cardiovascular Endurance

Strength

Muscular Endurance

Flexibility

Components of Fitness

Cardiovascular Fitness The ability of the heart, lungs and blood

vessels to efficiently circulate oxygenated blood throughout the body (organs)

Examples Running, walking, swimming, cycling

Muscular Strength The amount of force the muscles can exert in a

single effort

Examples Bench press, leg press,

Components of Fitness

Muscular Endurance The ability of the muscles to perform a

continuous effort without fatiguing

Examples Cycling, sit-ups, push-ups, curl-ups

Flexibility The ability of a joint to perform a full range

of motion

Examples Lunge, sit and reach, stretching, YOGA

Components of Fitness

Body Composition Refers to the amount of body fat an

individual has.

What’s Right For Me Weak in Cardiovascular Endurance Aerobic Exercises

Weak in Muscular Strength Strength Training Exercises

Weak in Flexibility Yoga, Pilates

F.I.T.T Principle A process to follow to help individuals plan

a fitness regimen

F- Frequency How often you will exercise

Enough exercise to make positive improvements

Breaks- body needs time to rest and repair

F.I.T.T Principle I- Intensity

The amount of effort or work of exercise Enough to overload the body

Too much could result in injury

Measure using Heart Rate Low- Below 50% max heart rate

Moderate- Between 50-75% max heart rate

High- More than 75% max heart rate

F.I.T.T Principle

F.I.T.T Principle T- Time

How long each individual session should last? Typically between 30-60 mins.

T- Type Cardiovascular

Endurance

Strength

F.I.T.T Principle

Suggestions Cardiovascular

F – 3-5 times per week

I – 60 – 85%

T – 30 – 60 mins

T – Brisk Walk

Strength F – 2 – 4 times per week

I – 70 – 85% max weight

T – (8-12 reps) x3

T – Full Body

Goal Setting

What’s realistic when setting fitness goals?

http://fox43.com/2014/09/05/get-fit-setting-fitness-goals/

Why is it important to rest? To give your body a chance to recover.

Goal Setting Short Term Goals

1-3 months

Long Term Goals Greater than 3 months

Smart Goals S- Specific

M- Measurable

A- Attainable

R- Realistic

T- Time

Smart Goals Specific

Every goal should be clearly defined

Example

I want to lose 20 pounds

Measurable Be able to clearly measure your progress

Know when goal is achieved.

Example Run 5km in 30 mins with no breaks

Smart Goals

Attainable You can attain any goal when you plan

steps in order to meet final goal.

What do you have to do to succeed?

Example, Go from running 5km in 35 mins to running

5km in 30mins with no breaks

Realistic Make the goals achievable

Lose 50lbs in one month (Realistic or not??)

Smart Goals Time

Set deadlines

Your goal must have a time frame

Examples

Cardiovascular Short-Term Goal

Run 30 mins 3 times a week for 4 weeks.

Long – Term Goal Run 10km in under 60 mins by August 31st.

Fitness Plan

Using the SMART Principle, you are going to create a Short Term and Long Term fitness goals.

Using the F.I.T.T Principle, you are going to create a fitness plan that reflect your fitness goals.