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Planning a Personal Activity Program

Planning a Personal Activity Program . Set goals What do you want to get from your program? Set realistic goals that you will be able to achieve Choosing activities Cost? Equipment, travel, club fees? What is your level of health? See a doctor prior to beginning a program

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Planning a Personal Activity Program

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  1. Planning a Personal Activity Program Set goals What do you want to get from your program? Set realistic goals that you will be able to achieve Choosing activities Cost? Equipment, travel, club fees? What is your level of health? See a doctor prior to beginning a program PAR-Q survey, personal trainer????

  2. Planning a Personal Activity Program(continued) Where you live -Is it convenient for you? (climate, travel) Time and place -Build into your daily routine (morning person or NO) Personal Safety Can you work out in safe places, good time of day Cross Training -Variety of activities to strengthen different muscle groups

  3. Basics of a Physical Activity Program • Overload: working the body harder than its normally worked • Progression: is the gradual increase in overload necessary to achieve higher levels of fitness. • Specificity: indicates that particular exercises and activities improve particular areas of health-related fitness. • Warm-up: an activity that prepares the muscles for work and can help reduce the risk of injury (before and after exercise). • FIT principle: Frequency, Intensity, Time • Frequency: how often you do the activity each week • Intensity: how hard you work at the activity per session • Time: how much time do you devote to a session • Cool-down: is an activity that prepares the muscles to return to a resting state.

  4. Monitoring you progress • How are you monitoring you progress? • Calendar, Journal, log book to evaluate your progress • Resting heart rate is the number of times your heart beats in one minute when you are not active. • Average fitness: 72-84 bpm • Below average: >85 bpm • Good fitness: less than 72 bpm • How can you measure your heart rate? • Heart rate monitor • Pedometer (more steps increase HR)

  5. Training and safety for Physical Activities Training Program: is a program of formalized physical preparation for involvement in a sport or another physical activity. Nutrition & Hydration Proper diet Keep hydrated before, during, & after workouts Adequate Rest: 8-10 hours of sleep for teens Avoid harmful substances: -Anabolic steroids -Nutritional supplements

  6. Safety First! • Health Screening: is a search or check for diseases or disorders that an individual would otherwise not have knowledge of or seek help for. • Preventative Health care -using proper safety equipment -be alert of your surroundings -play at your skill level -warm-up before and cool-down after activity • Personal Safety: -right time for your activity (daytime/nighttime) -Well lit areas -Reflective clothing -Whistle/Mase -Be aware of bad weather conditions • Proper Equipment -protective gear (helmet, knee, shin, elbow pads, cup -footwear (provide support, cushioned heel, toe room)

  7. Physical Activity InjuriesWeather related Risks • Hot weather risks • Dehydration • Poor air quality • Heat exhaustion: Over working the body • Pale, clammy skin, actively sweating , weakness, nausea, dizziness, light-headed • Lie down in a cool place • Increase fluids • Use cold wet towels • Heat stroke: body can’t get rid of heat through sweat • Skin hot & dry, very high body temp, rapid pounding pulse, confused, possibly unconscious • Seek immediate medical attention • Lie in cool, shady area or AC • Sponge with cold water until help arrives

  8. Cold-weather risks • Dress in layers • 1st Layer: pull moisture & perspiration from body (under armour base layer) • 2nd Layer: provide insulation (wool synthetic fleece) • Outer layer: nylon outer shell to keep the heat in & stop wind -70% of body heat is lost through the head -Remove layers as you warm up/add when the temp drops -Stay hydrated

  9. Cold weather risks (continued) • Frost bite: • Body tissues become frozen • Whitening of fingers/toes lack feeling • Hypothermia: • Condition where the body temp becomes dangerously low. • Body loses the ability to warm itself • Brain cannot function-disoreitned • Body systems shut down • Shivering-body losing heat

  10. Protection from the wind and Sun • Wind burn: occurs when you’re exposed to freezing wind. • Wear protective clothing and lip balm • Sunburn: burning the outer layers of your skin • Sunscreen (SPF) of at least 15 • Prolonged and repeated exposure to the sun can increase your risk of developing Skin Cancer • Most dangerous parts of the day are 10am-4pm

  11. Minor injuries • Cramp • Sudden tightening of the muscle • Tired, weak, dehydrated • Strain • Damaged muscle or tendon • Sprain • Injury to the ligament

  12. Major Injuries • Fractures • Any break in the bone • Swelling, extreme pain, immobilization to heal properly • Dislocations • Bone is forced from its normal position at the joint • Sometimes causing a “popping” sound when it occurs • Concussions • Results from blows to the head • Can cause swelling in the brain • Possibly knocked unconscious

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