# number of exercise or activity sessions per week e.g. three sessions (Tuesday, Thursday and Sunday)

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1 F.I.T.T. Principle A guide used to develop a personal exercise plan Frequency: number of exercise or activity sessions per week e.g. three sessions (Tuesday, Thursday and Sunday) Intensity: level of exertion e.g. light, moderate or intense Time: length of each session e.g. 45 minutes per session Type: type of exercise or activity e.g. aerobic, balance & flexibility, muscular strength, muscular endurance

2 Measuring Intensity To ensure that you are getting optimal benefits out of your exercise, you must make sure that you are working at an appropriate intensity. The following measures will allow you to measure your intensity: The Talk Test During light intensity, you should be able to sing a song. During moderate intensity, you should be able to carry on a conversation. During vigorous intensity, you should be winded and have trouble speaking. An appropriate intensity is somewhere between the moderate and vigorous levels of intensity. You should not be able to carry on a long-winded conversation, but you should be able to communicate with a training partner. Heart Rate Monitoring Your heart rate (HR) is an excellent way to evaluate whether or not you are working at an appropriate intensity. Generally speaking, a healthy individual should work out within 60% to 85% of their predicted maximum HR (HR max ). Calculating your HR range: HR max = 220 your age e.g. If you are 40 years old, your predicted maximum HR would be = 180 beats per minute. 60% of HR max = HR max x % of HR max = HR max x 0.85 e.g. A 40 year old who has an HR max of 180 should have an HR range of 108 to 153 beats per minute (180 x 0.6 = 108 and 180 x 0.85 = 153) while exercising.

4 Choosing the right activity for you! I like to be in a group meet new people be outside do a structured activity do things at the last minute release frustration improve my health find a challenging activity improve myself in my skills spend time with family/friends be independent or alone learn something new be inside do an unstructured activity have fun and enjoy myself take risks use my imagination feel safe and secure relax be praised List the three most important activity needs from the list above. Select corresponding activities (see reverse for a list of activities). 1. Activity Need Corresponding Activity 2. 3.

5 Activities aerobics/group exercises/cardio machines martial arts ringette/hockey cross country skiing broomball walking golf (without cart) in-line skating canoeing/kayaking/rowing tennis tai-chi soccer ball-hockey flag football snow shovelling volleyball badminton softball/baseball basketball downhill skiing/ snowboarding hiking/mountain climbing jogging/running dancing resistance training cycling swimming yoga ultimate frisbee horseback riding snowshoeing ice skating curling

6 Goal Setting Goals should use the SMART model: Specific e.g. I would like to walk. Measurable e.g. I would like to walk three times per week. Attainable e.g. I currently walk twice per week for 20 minutes. I would like to walk three times per week, for 25 minutes. Realistic e.g. Taking into account my lifestyle factors such as my current personal fitness, my availability, environmental factors is my goal realistic? Time-frame e.g. I would like to achieve this goal within the next six weeks. My SMART goal: S: M: A: R: T: Use charting tools (such as a calendar or a log book) to track your progress towards achieving your goal.

7 Action Plan 1. Write a clear statement about why you want to be physically active. 2. List your concerns about becoming physically active. 3. Determine how you will prepare yourself for obstacles. 4. Acknowledge the skills, knowledge and interests you already have. 5. Identify your social support.

8 6. Determine how you are going to keep yourself motivated. 7. Set a start date. 8. Determine how you will track your progress.

10 Make a physical activity date instead of simply watching a movie. Walk or bike to the corner store instead of driving. Take the dog out for a nice long brisk walk. Select activities that you enjoy doing and that are realistic. Go for a walk around the field/rink/gym instead of sitting down to watch your child practise their favorite sport. Keep a pair of comfortable walking/running shoes as well as workout clothes in your car. Get out there and enjoy all that winter or summer has to offer. Most importantly, try new activities, figure out what you like and make it a priority to do them.

11 Energy In Energy Out Energy In is what you put into your body the calories consumed from food. Energy Out are the calories that your body burns throughout the day. This is accomplished through: basal metabolic rate (energy required to maintain basic bodily functions) thermic effect of food (energy required for digestion, absorption, storage and transport of food) physical activity (energy spent during participation in physical activity) A Energy In B Energy Out C A: Weight Gain the amount of calories consumed is higher than the amount of calories spent B: Weight Maintenance the amount of calories consumed is equal to the amount of calories spent C: Weight Loss the amount of calories consumed is lower than the amount of calories spent **If you manage to tip the scales to equal a 500-calorie difference every day, this represents a loss of 1 pound per week.

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