Embed Size (px)
Citation preview
Chapter 9Physical Activity and Fitness
Lesson 3Setting Fitness Goals
>> Main Menu
Next >>
>> Chapter 9 Assessment
Click for:
Teacher’s notes are available in the notes section of this presentation.
crosstraining
Switching between different activities and exercises on different days
A method for safely increasing aspects of your workout without injuring yourself
FITTprinciple
The number of times your heart beats per minute when you are relaxing
restingheart rate
targetheart rate
The range of numbers between which your heart and lungs receive the most benefit from a workout
A period of low to moderate exercise to prepare your body for more vigorous activity
warm-up
A period of low to moderate exercise to prepare your body to end a workout session
cool-down
In this lesson, you will learn to
identify factors to consider when choosing activities and exercises.
explain the parts of the FITT principle.
develop warm-up and cool-down techniques for preventing
injuries.
Sequencing
Describe the sequence that should be followed in a workout,
along with a short summary of what occurs at each stage.
Identifying Fitness Goals
Your goals should include strategies that will help you improve and maintain all three sides of your health triangle.
Choosing Activities and Exercises
Personal tastes and the specific equipment requirements of an activity are factors to consider when choosing activities and exercises.
Choosing Activities and Exercises
Cross-training is a way to keep your interest level high.
cross-training Switching between different activities and exercises on different days
Choosing Activities and Exercises
Creating a Schedule
Questions to consider when creating a schedule are:
Will your fitness schedule conflict with other aspects of your daily activities?
Will the seasons interfere with your fitness schedule?
Does the community have fitness centers that are open to the public?
Creating a Schedule
Putting your plan in writing will help you stay on track and help you stick with your goal.
Building Fitness Levels
As you progress in your activities, adjust each activity using the FITT principle.
FITT principle A method for safely increasing aspects of your workout without injuring yourself
Building Fitness Levels
Frequency
Intensity
Time
Type
The FITT Principle
How often you work different muscle groups.
How hard you work different muscle groups.
A measure of how long you spend per session.
The type of activity you choose to do.
Monitoring Your Heart Rate
During exercise, there are two heart rate measures to take. They are resting heart rate and target heart rate.
resting heart rate The number of times your heart beats per minute when you are relaxing
target heart rate The range of numbers between which your heart and lungs receive the most benefit
Monitoring Your Heart Rate
Calculating Your Target Heart Rate
• Subtract your age from 220.
• Multiply the resulting number by 0.6 and again by 0.9.
• The range of numbers between the two products represents your target heart rate.
Warming Up and Cooling Down
Every exercise should begin with a warm-up and end with a cool-down.
warm-up A period of low to moderate exercise to prepare your body for more vigorous activity
cool-down A period of low to moderate exercise to prepare your body to end a workout session
Warming Up and Cooling Down
Warm-ups:
Should last around ten minutes
Should include light aerobic exercise to get the blood flowing
Should be finished with some simple stretches
Warming Up and Cooling Down
Cool-downs:
Return blood circulation and body temperature to normal
Should last ten minutes
Should include gentle stretching exercises
What I Learned
Vocabulary What is the FITT principle?
Lesson 3 Review
What I Learned
Recall Name two factors that need to be considered when choosing activities or exercises.
Lesson 3 Review
What I Learned
Explain Why are warm-ups and cool-downs important parts of any fitness routine?
Lesson 3 Review
Thinking Critically
Synthesize Rick has made more progress than he expected in the first three weeks of weight lifting. He now plans to increase his load and the length of his sessions. Do you think Rick has made a good decision? What positive health behavior should Rick do to prevent health problems?
Lesson 3 Review
Thinking Critically
Evaluate Anne has planned out a schedule that includes four hours of activity and exercise each day. Previously she has been sedentary. What do you think are her chances of success with her fitness program?
Lesson 3 Review
>> Main Menu
>> Chapter 9 Assessment
Click for:
End of
Chapter 9Physical Activity and Fitness
Lesson 3Setting Fitness Goals
