By the end of this course…

• explain strategies to promote positive lifestyle choices and relationships with others;

• demonstrate understanding of the factors affecting human sexuality as it relates to themselves and others;

• demonstrate understanding of the issues and coping strategies related to substance use and abuse;

• explain how healthy eating fits into a healthy lifestyle.

Where do we start?

• Healthy, active living and you• Practices that promote wellness• SMART Goal Setting• Healthy heart = healthy mind = healthy body

Today

• What does healthy, active living mean to you?• Understanding the physical aspect of health

and wellness.• SMART goals for the course

The purpose of healthy, active living is..

• Feel better and have more energy• To have a long life• To be physically, socially, and mentally happy• To eat healthy and be active• To be happy with yourself

-PPL1OF Survey Responses, 2015

What do all of the following have in common?

• Activity level• Sports participation• Sleep patterns• Self-Esteem• Nutrition• Stress• Hygiene• Conflict resolution• Relationships• Substance Use and Abuse• Sexuality• Safety

#healthyactivelifestyle

Activity #1 – The Past

• You are to briefly describe and summarize your fitness and lifestyle within the past 3-5 years. Consider all of the previously mentioned factors to determine whether or not you think you had a healthy active lifestyle then.

• Refer to hand-out

Activity #2

• Complete the second component of goal setting and action plan by addressing “The Present”

Before we make our action plan regarding fitness and health…

• We need to understand various fitness appraisals; SMART goal setting; FITT principles

Cardio Respiratory Fitness

• The ability of the circulatory and respiratory systems to supply oxygen to skeletal muscles during sustained physical activity.

• There are two types: aerobic and anaerobic

Which is which?

Place the following exercises as either aerobic or anaerobic:•Jogging for 30 minutes•Sprinting 5 x 100m•10 Push-ups•Skipping for 10 minutes•Swimming for 20 minutes•Boxing for 3 rounds

Muscular Strength & Endurance

Make a connection…match the terms

Aerobic Exercise Muscular Strength

Anaerobic Exercise Muscular Endurance

Flexibility

• The range of motion in a joint or group of joints, or, the ability to move joints effectively.

Let’s Talk About Heart Rate

Resting Heart Rate

• Your heart rate when you are not completing any physical activity.

• The average rate is between 60 and 75 beats per minute.

• Measured in bpm (beats per minute)• How to calculate: find your pulse, hold for 10

seconds, count # of beats,multiple by 6.

Exercising / Target Heart Rate

• The maximal heart rate you want to be at during exercise.

• How to calculate: 220 – age.

Recovery Rate

• The time taken to get your heart rate back to resting heart rate after exercise.

So why is this important with being active?

Training Thresholds: General Guidelines

1. Up To 60% MHR: The Recovery Zone.2. 60% MHR: The Aerobic Threshold: below

this, there is no training effect.3. 60 – 80% MHR: The Aerobic Training

Zone: improves aerobic fitness.4. 80 – 90% MHR: Anaerobic Threshold

Zone: training effect changes from aerobic to anaerobic.

5. 90 – 95% MHR: Anaerobic Training Zone: improves anaerobic fitness.

6. Over 95% MHR: Speed Training Zone: training nearly flat out.

1. The Principles Of Training

To train effectively we must adopt the following :

1. Specificity

2. Progression

3. Overload

4. Reversibility

5. Tedium

Specificity Our training must be

specific to the requirements of our chosen sport or sporting activity.

Eg. A sprinter would concentrate on speed rather than cardio-vascular endurance.

Progression As we increase the amount of training we do

we must increase the stress on our body. In this way our training will become progressively difficult. This progression should be gradual to prevent injury.

Overload To improve our fitness we must

overload, or stress, our body systems. This means making them work harder than normal.

Our bodies will then adapt to this extra

work and so we will become fitter

The FITT PrinciplesWe can implement overload by adjusting the following elements of our training programs:

Frequency: how often we train.

Intensity: how hard our sessions are.

Time: how long our sessions are.

Type: what we include in our sessions.

Reversibility As training increases

fitness, so not training decreases fitness. This will happen in only three or four weeks.

This is why fitness levels are lower following injury.

Muscles will also atrophy (waste away) if they are not used.

Tedium Tedium, or boredom, should be avoided in all

training programs by using a range of training methods to maintain enthusiasm and interest.

By varying training methods, we can also reduce the risk of overuse injuries.

Goal-Setting

How do we set goals?

• http://www.youtube.com/watch?v=8cCiqbSJ9fg

Common Words

• Time• Step• Process• Progress• Effort• Action

But is that really what it looks like…

On your own…

• Write down 1 goal you have for yourself this semester with this class!

Which category does your overall goal go under?

Muscular strengthMuscular enduranceMuscular powerMuscular sizeFlexibility Healthy eating habitsSport-specific trainingFitness levelAttitude towards health

How do we make these goals more specific?

The FITT Principle of Training

How to set goals using the SMART Principle

The FITT Principle

• Think of the FITT formula as a set of rules that should be adhered to to benefit from any sort of training

• It is used to guide fitness plans that are designed for an individual’s specific needs

What is FITT?

• F = Frequency• I = Intensity• T = Time• T =Type

How to set goals using the SMART Principle

• S = Specific: is the goal clear and identifiable?

• M = Measurable: Can the results be determined?

• A = Attainable: Is it possible?• R = Results based: Can the results be

compared?• T = Timeline: When will it conclude?

S.M.A.R.T GoalsS – Specific What component of fitness do you wish to improve?M – Measurable What fitness test will you use to measure potential

improvement?A – AttainableIs the range of improvement realistic?R – Results Based Is your goal based on actual results?T – TimeDoes your goal have an end date?

Sample Goals

I would like to improve my cardio respiratory efficiency so that I can improve my BEEP test score from 8 to 9.5 by the end of the semester.

I would like to improve my muscular strength so that I can improve my push up score from 30 to 50 by the end of the semester.

For next week…

• SMART Goal & The Future