C 46 5-7

Designing a Physical Fitness Plan

Setting Personal Goals• Lifetime sports/activities – things you can do when

you’re older. Need to include in your workouts so you can continue to do them.

• Plan activities you can do regularly. You might like snow skiing but it’s not something you can do all the time.

• Mix up your activities – cross train so you don’t get injured or bored.

• (Book – C47) – How many days a week does the person do an aerobic activity?

• What weight-bearing activities does the person do?

C 48 Sports & Physical FitnessIndividual – can do by yourself, don’t need a team.

Example: jogging, swimming, biking, golf, tennis, skating, skiing, etc.

Advantages: * Don’t have to plan with team members * Can be done whenever you want, don’t have a certain time period. * Opportunity for personal thoughts & reflections: golf – don’t like shot, re-do shot.

Sports & Physical Fitness• Team Sports – need a team and you compete

against other teams.

• Can be through school, club, neighborhood, recreation department

• Advantages: * Builds social and communication skills * Provide excitement of competition * Learn how to deal with defeat

* Have game and practice schedules

Life Skills in Sports & Physical Activities

• You hear people say they get a lot more out of just playing sports and being active – they say they learn “Life Skills” which will benefit them their entire life.

•Make a list of all the “Life Skills” you can think of that you can learn and show in the Fitness/Individual/Team Sports part of Wellness.

Training Principles• Guidelines to help get the most from physical activity while

preventing injuries.

1. Warm-up: 3-7 minutes of low impact activity that warms the muscles and prepares for more work.

ex. Brisk walk, jog, etc. Heart rate & body temperature increases. After warming muscles, slowly stretch. Warm muscles stretch better than cold muscles. Starting workout slowly is another way to stretch. Always hold stretches, don’t bounce.

2. Workout : The main part of the activity, gets your heart rate in the target zone.

3. Cool-down: Can be same as warm-up. You want to gradually have the body return to normal and it helps prevent muscle soreness.

Follow the FITT Principle:•F = Frequency; exercise 3-5 days a week

• I = Intensity; how hard you work – need heart rate in target zone.• T = Time; have to keep heart rate in target zone at least 20 – 30 minutes; it doesn’t have to all be at one time.

• T = Type of exercise; what kinds of activities do you want to do

Remember the PROS•P = Progression; gradually increase intensity and how long you exercise.

•R = Regularly; exercise regularly and don’t be just a “weekend warrior”.

•O = Overload; add to the workout, make it harder when it begins to get easy; increase workout. example: if training for mile, run 1 ½ miles.

• S = Specificity; do exercises for what you’re training for.

Before You Start a Fitness Plan1. You need to have a physical.

2. You need to be realistic about your expectations.

3. Start slowly. It takes about 6 weeks to really

begin to notice major improvements.

Fitness Plan

Quiz1. Sports/activities you can do when you’re older such as

tennis, jogging, etc.2. Sports that you do by yourself, don’t need a team, like

jogging & archery.3. Physical activities where you need groups of people to

compete against each other like soccer.4. What you need to do to get your muscles ready for a workout.5. The main part of your exercise where your heart rate is in the

target zone.6. What you do at the end of a workout to get your body back to

normal.7. What does each letter stand for in the FITT principle?8. An added activity that increases the body’s ability to do work.9. The gradual increase in intensity and time spent on physical

activity.10.Choosing a physical activity for its desired benefits.