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Effective Fitness Program Planning: Set Goals, Select Activities, Monitor Progress

Learn the essentials of planning a successful fitness program to achieve your health goals. Create a personalized plan, select suitable activities, set achievable goals, and monitor your progress consistently. Understand the importance of setting short-term goals, selecting the right activities based on your interests and health conditions, and following the principles of overloading, progression, and specificity in your exercise routine. Explore the three critical stages of a workout—warm-up, workout, and cool-down—and monitor your progress by tracking frequency, intensity, and duration. Start your fitness journey with confidence and stay motivated by seeing positive results in your overall well-being.

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Effective Fitness Program Planning: Set Goals, Select Activities, Monitor Progress

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Presentation Transcript

  1. Chapter 3 lesson 3 Planning a fitness program

  2. Setting Goals • This can help you by providing you with a plan for action. • Planning a Fitness Program • Find out works for you. If you don’t like aerobics or jogging find an alternative • Join a gym • By a work out tape • Walk, jog, or bike

  3. Setting Goals Cont. • Getting Started • Plan your exercise a week ahead of time, mark activities on a calendar • Short-term goals- if 45 minutes is too long start with 20 minutes • Reward your self when you achieve a goal, movie or new outfit. • Eventually the results you see will be the only motivation you will need.

  4. Selecting the Right Activity Where do you live?- Consider terrain, temperature, and city or country, when choosing an activity. Your range of interests, pick activities you like. Your level of health- if you know you have a health condition like asthma consult your doctor before starting a work out routine.

  5. Selecting the Right Act. Cont. Time and place- if you don’t like the morning work out at night. Personal safety- when it is possible use a buddy system when walking or running. Avoid running or walking after dark, and stay out of high crime areas. Comprehensive planning- pick activities that will address the five areas of health-related fitness.

  6. Cross Training Combining various exercise routines to help work different body systems Examples: biking, swimming, running and lifting weights part of your work out plan

  7. Basics of an Exercise Program • Overload = working the body harder then it is normally worked. This builds muscular strength and contributes to overall fitness • Progression = related to overload, progression is a gradual increase in overload necessary for achieving higher levels of fitness. • Example: When it gets easier add time or weight • Specificity = particular exercises and activates improve particular areas of health-related fitness

  8. Three stages of a work out • Warm-up – is engaging in activity that prepares the muscles for the work that is coming. • 1st step is to raise body temperature • 2nd step is to stretch large muscles slowly and smoothly. • 3rd step is to perform the activity slowly for about five minutes.

  9. Three Stages of a work out • Work out - this part of an exercise program you will perform the activity at you highest peak. • Frequency- how often you do the activity each week • Should be 3-4 times a week • Intensity - how hard you work • 60-85 percent of your maximum heart rate

  10. Three stages (work out cont.) • Time/Duration – how long is the work out • Aerobics – 20 to 30 minutes • Weight training – • Do exercise slowly, 2 seconds each time you lower a weight. • 1-2 minutes in between sets. • Do variety of exercise to strengthen you muscles in the full range of motion. • An exercise set consists of 6-15 reps. • You need to work your muscles and cardio-respiratory system at a level of intensity that permits you to achieve overload.

  11. Three Stages of a Work out • Cool down • Is engaging in activity to gradually decrease activity • Slow activity down for five minutes. • Finish up with a five minute stretch. • Vigorous or prolonged activity causes increased blood flow to the muscles. • Stopping suddenly causes the blood to pool or collect in those muscles • As a results, less blood flows to the brain. • This can cause dizziness or fainting

  12. Monitoring Your Progress • Do I feel better? • Am I going farther in a shorter amount of time? • Can I lift more or can I lift longer? • You will be sore with any new activity • Be realistic about your progress • Keep a journal • List goals • Keep track of frequency, intensity, and duration • Reflex back – the first 12 weeks then every 6 weeks.

  13. Resting Heart Rate (RHR) The number of times your heart beats in one minute when you are not active. Average should be around 72-84 beats a minute After 4 weeks on an exercise program this number can drop RHR 72 = good fitness Some teens at the top of the game may have a RHR as low as 40

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