Chapter 3Physical Activityand Fitness

Lesson 4Creating YourFitness Plan

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warm-upGentle exercises that get heart muscles ready for moderate-to-vigorous activity

Gentle exercises that let the body adjust to ending a workout

The number of days you work out each week

cooldown

frequency

How much energy you use when you work out intensity

The number of heartbeats per minute that you should aim for during moderate-to-vigorous aerobic activity to help your circulatory system the most

target heartrate

In this lesson, you will be able to

list factors to consider when developing a personal fitness plan.

identify the keys to a good workout.

calculate your progress in meeting fitness goals.

assess your progress in meeting fitness goals.

Drawing Conclusions

List some factors that you think might be important to

developing a personal fitness program. After you read this

lesson, look back at your list to see if these factors were

covered.

Setting and Reaching Your Fitness Goals

Setting personal fitness goals will help you focus and stick with your plan.

A coach or physical education teacher can help you get started by measuring your fitness level and suggesting ways to improve it.

Setting and Reaching Your Fitness Goals

Try to work out for an hour each day.

Spend about 30 minutes doing moderate activities and, on most days, do 30 more minutes of harder activities.

Making Time for Fitness

List the activities you already do.List the activities you already do.

List the activities you would like to do.List the activities you would like to do.

Create a weekly plan that includes all your activities.Create a weekly plan that includes all your activities.

Keep a calendar to remind you of your schedule.Keep a calendar to remind you of your schedule.

Keep a log to track what exercises you do, and how long each sessions lasts.Keep a log to track what exercises you do, and how long each sessions lasts.

Vary your schedule to make it interesting.Vary your schedule to make it interesting.

Be willing to make changes if your schedule is not realistic.Be willing to make changes if your schedule is not realistic.

Working Out Safely

For most activities, loose-fitting clothes are the best.For most activities, loose-fitting clothes are the best.

Make sure your running or walking shoes do not cause blisters.Make sure your running or walking shoes do not cause blisters.

After dark, wear light colors and reflective gear.After dark, wear light colors and reflective gear.

Wear layers of clothing in the winter.Wear layers of clothing in the winter.

Wear light clothing in hot weather.Wear light clothing in hot weather.

Drink plenty of water in hot weather and consider specialty sports drinks.Drink plenty of water in hot weather and consider specialty sports drinks.

Working Out Safely

Wear protective equipment made for the activity.Wear protective equipment made for the activity.

If you are jogging or running, stick to a path with a soft, even surface.If you are jogging or running, stick to a path with a soft, even surface.

Be careful when working out at night or in an out-of-the-way place.Be careful when working out at night or in an out-of-the-way place.

If you are using an exercise machine, be sure you know how to use it.If you are using an exercise machine, be sure you know how to use it.

Work out with a friend.Work out with a friend.

Wear sunscreen and sunglasses.Wear sunscreen and sunglasses.

Keys to a Good Workout

Two keys to a good workout are practicing the warm-up and cooldown.

warm-up Gentle exercises that get heart and muscles ready for moderate-to-vigorous activity

cooldown Gentle exercises that let the body adjust to ending a workout

Get Fit with F.I.T.T.

FF

II

TT

TT

Frequency

Intensity

Time

Type of Activity

Frequency

Frequency depends on your fitness goals, your schedule, and your current fitness level.

frequency The number of days you work out each week

As your fitness level improves, increase the frequency of your workouts.

Intensity

If you are able to talk while working out, you’re probably at the right intensity level.

intensity How much energy you use when you work out

If you are out of breath and can’t talk while you work out, slow down.

Time

Slowly increase how much time you spend at each workout session.

Work toward being able to exercise comfortably for at least 30 minutes.

Type

The type of exercise you do depends on the benefits you want to gain.

You will get the best benefits if you mix aerobic and anaerobic exercise.

Target Heart Rate

When you know your target heart rate range, you can adjust your workout to get the best results.

target heart rate The number of heartbeats per minute that you should aim for during moderate-to-vigorous aerobic activity to help your circulatory system the most

Target Heart Rate

Tracking Your Progress

After you have followed your weekly schedule for a while, check your fitness log and compare early entries with later ones.

If you feel you haven’t made progress, you may not be following your schedule or perhaps you set your goal too high.

Reading for Inspiration

Check out a library book abouta sports or fitness figure, suchas Tiger Woods. Find out howthe person became interestedin his or her chosen activity.

What I Learned

Vocabulary Define warm-up and cooldown.

Lesson 4 Review

What I Learned

Describe Why is it a good idea to see a health careprovider before beginning a fitness program?

Lesson 4 Review

What I Learned

Restate How should you dress for working out incold weather?

Lesson 4 Review

What I Learned

Explain Name and briefly describe each element of the F.I.T.T. formula.

Lesson 4 Review

What I Learned

Identify What are the keys to a good workout?

Lesson 4 Review

Thinking Critically

Apply Keiko is 12 years old and has begun an aerobicclass. She wants to find out what her target heart raterange should be. What would you tell her to do?

Lesson 4 Review

Thinking Critically

Justify Why is it important to be flexible when planninga workout schedule?

Lesson 4 Review

Chapter 3Physical Activityand Fitness

Lesson 4Creating YourFitness Plan

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