Foundations of Personal Fitness. Chapter 3 Designing a Personal Fitness Program

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Valerie Copeland
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1 Foundations of Personal Fitness Chapter 3 Designing a Personal Fitness Program

2 Lesson 1 - Health-Related & Skill-Related Fitness Health-Related Fitness: This is your ability to become and stay physically healthy. Skill-Related Fitness: This is your ability to maintain high levels of performance on the playing field. While your level of skill-related fitness is reflected in how well you perform a physical activity, you level of health-related fitness provides a measure of your physical health. Improving in one area may lead to improvements in others.

3 Health Related Components of Fitness

4 Skill Related Components of Fitness

5 3 Principles of Training Overload Progression Specificity

6 Lesson 2 - The Overload Principle In order to improve your level of fitness, you must increase the amount of regular activity or exercise that you normally do.

7 FITT Formula Frequency = How often you exercise

8 FITT Formula Intensity = How hard you are exercising

9 FITT Formula Time = How long you are exercising

10 FITT Formula Type describes what exercise you are doing

11 Lesson 4 - Principle of Progression As your fitness levels increase, so do the factors in you FITT. Progression involves gradually increasing the intensity & time of activity to continue achieving overload

12 Progression Principle

13 Lesson 3 - The Principle of Specificity Overloading a particular component will lead to fitness improvements in that component alone. Specificity means that you must do specific exercises to improve each of the 5 health related components of fitness.

14 Lesson 5 Warm Up, Work Out, Cool Down Component Warm-up Type of Activity Cardiovascular, stretch, low-level calisthenics, walking Time (minutes) 10 Workout Cardiovascular Conditioning: walk, jog/run, swim, bike, crosscountry ski, dance, stair step, in-line skating Muscular Conditioning: calisthenics, weight training Cool down Walking, stretching 5-10

15 Warm Up The warm-up is a portion of a complete workout that consists of a variety of low-intensity activities that prepare the body for physical work. Primary purpose: to raise your heart rate gradually before physical activity or exercise. Which in turn will raise your muscle temperature and allow your muscles to work safely and more efficiently.

16 Active vs. Passive Warm Up An ACTIVE warm up raises body temperature by actively working the body systems centering on the muscles, skeleton, heart and lungs. An active warm up will have two phases: Cardiovascular phase gradually increases the heart rate and body temperature (i.e., jogging slowly, stationary cycling at low resistance, etc.) Muscular-skeletal phase designed to loosen up the muscles and connective tissues (i.e., static stretches)

17 Check for understanding: An active warm up consists of a cardiovascular phase and a muscular-skeletal phase. What phase of the warm up is this athlete performing? Answer: Muscular-skeletal Phase

18 Active vs. Passive Warm Up In contrast, a PASSIVE warm up raises the body temperature through outside heat sources. (Ex: blankets, hot baths, saunas, or skin creams) *Obviously, the active warm-up is a far more effective way of preparing your body for physical activity.

19 2 Types of Active Warm Ups Specific warm up vs. General warm up Specific = structured primarily for skill or gameoriented activities. Example: a specific warm up for basketball might include lay ups, jump shots and upper and lower body stretches General = less structured, usually used for individual activities. Example: a general warm up for swimming or jogging might include running in place, calisthenics, and various stretches

20 Warm Up Guidelines Remember to do a cardiovascular and muscular-skeletal phase in every warm up Start slowly, and gradually increase intensity Warm up for five to fifteen minutes in temperate weather. When it s cold, increase time Design a specific warm-up intended for your exercises or physical activities Make your warm-up intensity high enough to produce an increased heart rate, increased breathing rate, and a light sweat

21 Workout The workout phase of your fitness program is the period of time that you should spend daily, or almost daily, in physical activity or exercise. A well designed workout phase should be based on scientific exercise principles and tailored to your personal fitness goals.

22 Sample Fitness Prescription for a Teen Frequency 3-5 days per week Intensity Time Type Resistance- Weight Training Flexibility Moderate to vigorous & continuous if possible Accumulate minutes on each session Walk-hike, run-jog, bike, cross-country ski, dance, skip rope, stair climb, swim, inline skate, endurance games 8-10 exercises, 2-3 times per week Include warm-up and cooldown stretches

23 Cool down Every bit as important as the warm up! The main job of the cool down is the opposite of the warm up: it is to lower your heart rate gradually

24 Cool down Like the warm-up, the cool down has two phases that should occur in this order: Cardiovascular cool down: consists of moving about slowly and continuously for three to five minutes following physical activity. Stretching cool down: involves three to five minutes of stretching.

25 Critical Thinking: If a friend tells you that she started an exercise program to improve her physical fitness but quit after 2 weeks because she didn t see any improvements, what would you tell her? Possible answers: She didn t stay with it long enough, it takes longer than 2 weeks to get out of shape so it will take longer than 2 weeks to get back in shape. She may have unrealistic expectations. She can improve her chances for success by learning more about personal fitness

5TH GRADE FITNESS STUDY GUIDE

5TH GRADE FITNESS STUDY GUIDE PHYSICAL EDUCATION 5 TH GRADE FITNESS STUDY GUIDE PART I. Revised 5-13 DIRECTIONS: Review the following terms and concepts. Do not try to memorize the definitions, rather think about and understand: 1)