Healthy People 2010 Goals for Teenagers:

• Increase daily moderate activity

• Improve fitness, health, & wellness through lifestyle changes.

• Increase info to teens concerning healthy lifestyle changes.

STARTING AND STAYING ACTIVE….

HOW MUCH PHYSICAL ACTIVITY IS “ENOUGH”?

Basic Principles of Exercise

• PRINCIPLE OF “OVERLOAD”• Doing more than “normal”.

• Increase the demand on body…forced to adapt. (overload).

• EXAMPLES??

Basic Principles of Exercise

• PRINCIPLE OF PROGRESSION:• Gradually increase amount of

exercise and intensity level.

Basic Principles of Exercise

• PRINCIPLE OF SPECIFICITY:• Specific exercise for a specific

benefit. • Strive for “balance”.

• EXAMPLES??

F.I.T.T. FORMULA:

• WHAT YOU KNOW…..

• Need to do more than “normal”• Stay within THZ to “improve”..

• So….how much is “enough”?

• F= FREQUENCY

F.I.T.T. FORMULA:

• How “often”

• Goal should be several times per week.

• Type of exercise and what you are trying to develop will determine frequency.

• I= INTENSITY

F.I.T.T. FORMULA:

• How HARD you work out.

• For example…checking heart rate can determine cardio intensity….

•Determined by type of activity.

• T= TIME (DURATION)

F.I.T.T. FORMULA:

• How LONG you work out.

• For example…building cardio means min of 20 minutes.

•Determined by type of activity and what you are trying to develop.

• T= TYPE

F.I.T.T. FORMULA:

• What type of activity chosen.

• F.I.T. When trying to determine how to improve areas of your fitness….

•Determined by type of activity and what you are trying to develop.

PHYSICAL ACTIVITY PYRAMID

Optimal benefits=

HOW MUCH “FITNESS” IS ENOUGH?

• Fitness score comparisons…

• You fitness level should allow you to:

• Reduce risk of health problems

• Achieve wellness benefits

• Work effectively/meet emergencies.

• Enjoy free time.

FITNESS RATING:

• Low: • Above avg. risk of health issues.

• Marginal:

• Good start! Need more to move towards “good”

• Good:• Necessary level of fitness to live full, healthy life.

• Optimal level. Athletes, military, firefighters, etc.

• High Performance:

FACTORS INFLUENCING FITNESS

• MATURATION: • Physical maturity…fully developed

• Examples?

• AGE: • Older v Younger teens scores…

• HEREDITY: • Phys. Characteristics from parents can influence results…• Examples?

• ENVIRONMENT: • Where you live? School setting?

• Available play/workout areas.• Social setting.

Fitness Testing & Misconceptions….• Advantages and disadvantages of

fitness testing…. ???

• Early success and early maturation…

• Age & maturation can work against you…

• Comparisons….

• Studies show that people who were good in sports but NOT active later in life, DIE EARLIER &/or are less healthy than those who do regular ex.

What’s Best For What’s Best For YOUYOU??

How should you choose a “good” activity?

• Consider your FITNESS LEVEL.

• Consider your INTERESTS

• Consider possible GROUP ACTIVITIES.

• Consider BENEFITS.

• PRACTICE—PRACTICE—PRACTICE…

• AVOID HIGH LEVEL SKILL DEMANDS

5 STAGES OF PHYSICAL ACTIVITY

5 STAGES OF PHYSICAL ACTIVITY

GOAL SETTING…

• LONG TERM= • Mo/yr to reach

• L.T Physical Act. Goal vs Fitness Goals

• Set specific time frame

• 30/day/2 months

• Specific fitness factor

• Cardio? Strength? Flex?

GOAL SETTING…

• SHORT TERM: • Reached in short period of time…

• S.T Physical Act. Goal vs Fitness Goals

• 20-30 min/day/2 wks • Beware of “quick fixes” you need 4-6 wks!

GOAL SETTING TIPS:

1) Be Realistic: attainable/”easily” reached w/effort

2) Be Specific: “vague” are hard to reach specific= easy to see when reached.

3) Personalize: base on YOUR needs and abilities.

4) WRITE IT!: signals a personal commitment increases chance of success.

5) Know WHY you are setting goal: for yourself or someone else?

GOAL SETTING TIPS:6) Consider goals for ALL parts of fitness: incorporate

all areas but focus on your weakness

7) Self Assess and Keep Log: Ck for improvement. keeping a log = commitment

8) Focus on Improvement: Set a goal that is higher than your current level. Need lots of short term?

9) Set new goals: reach one? Reward! New goal!

10) Don’t be afraid to revise: Make adjustments…better to revise than to quit!

GOAL SETTING TIPS:

11) Reward yourself: Accomplished goal? Tell someone! Treat!

12) “Find a Friend”: Helps with motivation…someone to celebrate with when goals reached.

13) “Maintenance goal”: work to stay within “good fitness zone”.

ACTIVITIES FOR A LIFETIME

• Prioritize Lifetime Physical Activities (LPA)

“activities all people can do regardless of age or phys. ability

4-7x’s more energy than being sedentary (couch potatoes)

“met” = Metabolism…

…amount of energy used…