section 13.2 setting goals for lifelong fitness slide 1 of 21 objectives develop a plan for...

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Section 13.2 Setting Goals for Lifelong Fitness

Objectives

Develop a plan for achieving lifelong fitness.

Describe the three phases of exercise.


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Health Stats This graph shows the percentage of teens who participate in vigorous physical activity on a regular basis.

How would you explain the trends in this graph?

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• Lifelong fitness is the ability to stay healthy and fit as you age.

Planning a Fitness Program

• To plan a successful fitness program you should define your goals, develop your program, and monitor your progress.

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An important long-term goal of any fitness program should be lifelong fitness.

Define Long-Term Goals

• Choose activities that you enjoy and can continue as you age.

• Vary your activities from day to day.

• Combine exercise with social activities whenever possible.

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• In planning a fitness program, you also need to know your more immediate, or short-term goals.

Define Short-Term Goals

• Your goals should be specific to help you measure your progress.

• Your time frame for reaching your goals also needs to be realistic.

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• Develop a fitness plan by marking a calendar with your typical weekly schedule.

Develop Your Fitness Plan

• Your Health If you have health concerns, work with your doctor to devise an appropriate fitness plan.

• Your Budget Do the activities require special equipment or fees?

• Where You Live What activities are appropriate for the area where you live? Will you have to alter your plans when the seasons change?

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Click above to go online.

For: Updates on physical fitness

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• FITT formula stands for frequency, intensity, time, and type.

The FITT Formula

• Frequency To become or stay physically fit, you should exercise at least 3 to 5 times a week.

• Intensity Target heart rate is the rate at which your cardiovascular system receives the most benefits from exercise without working too hard.

• Time The amount of time you spend exercising affects your level of fitness.

• Type To prevent boredom and overuse injuries, you should practice cross-training by participating in a wide variety of activities.

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• You may find that you look better, sleep better, and feel more alert.

Monitor Your Progress

• You might also notice that you have gained muscle strength or lost weight.

• One good indicator of improved fitness is a drop in your resting heart rate.

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Monitor Your ProgressA chart, such as this one, can help you monitor your progress.

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• As your fitness improves, your workouts may become too easy.

Alter Your Fitness Plan

• By slightly increasing the intensity or time of your workout, you should continue to see positive results.

• Remember that, no matter what your fitness goals are, you need to combine your exercise program with healthy eating habits.

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• The safest workouts begin with a warm-up period and end with a cool-down period.

Phases of Exercise

• Stretching exercises should be part of both the warm-up and cool-down periods.

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• A warm-up is a five- to ten-minute period of mild exercise that prepares your body for a vigorous workout.

Warming Up and Stretching

• A warm-up should include some of the same motions as your planned activity, but at a slower pace.

• Your warm-up should also include five to ten minutes of stretching.

• Hold stretches for 15 seconds.

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The Workout• The workout is when you perform an activity at its

peak level.

• To be effective, your workout should follow the FITT formula.

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• The cool-down is a period of mild exercise, such as walking, performed after a workout.

Cooling Down and Stretching

• Your cool-down should be at least as long as your warm-up.

• Stretching after your cool-down loosens muscles that may have tightened during exercise.

• Spend at least five minutes repeating the stretches you did during your warm-up period.

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Suggested Exercise Session

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Vocabulary

lifelong fitness The ability to stay healthy and fit as you age.

FITT formula A fitness plan that depends on four factors of exercise: frequency, intensity, time, and type.

target heart rate The heart rate at which your cardiovascular system receives the most benefits from exercise without working too hard.

cross-training Participating in a wide variety of activities.

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QuickTake Quiz

Click to start quiz.

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End of Section 13.2

Click on this slide to end this presentation.

section 13.2 setting goals for lifelong fitness slide 1 of 21 objectives develop a plan for...

Documents

lifelong fitness slide

physical fitness slide

setting goals

level of fitness

appropriate fitness

successful fitness program

longterm goals

shortterm goals