SETTING FITNESS GOALSBY: D A G I N J O H N S O N

WHERE TO START

• Cross training in sports and fitness refers to the combining of exercises to work different parts of your muscles because if you just keep doing the same exercise over and over it will get boring.

• Before you start your exercise, you should always warm up, for example you could go jog for five minutes to start up a good sweat.

• Always keep in mind to stretch. Stretching makes your muscles loose so they don’t tense up and ache.

MAKING A SCHEDULE• Make sure when your on a schedule you don’t do your exercise

everyday because you got to give your muscles time to rest.

• You could try doing your exercises every other day or every other two day just not every day.

• Make sure you keep on that schedule until you see results.

F.I.T.T. PRINCIPLE

• The f.i.t.t. principle acronym stands for frequency, intensity, time, and type.

• If you have the perfect frequency, intensity and time but hate the actually exercise then you'll never do it.

• Start with some thing you like for example this may be walking, biking, running, or swimming.

• Frequency- following any form of fitness training, the body goes through a process to rebuild and repair to replenish its energy consumed by the exercise.

• Intensity- the amount of effort put into your training or exercise.

• Type- the type of exercise you should choose to achieve the most appropriate result.

• Time- how long you should be exercising for.

HEALTH TRIANGLE

Mental: you wont keep thinking your obesity and will move on.

Social: everyday if you want to go for a walk you could talk with some one while going on a walk and don’t have to keep taking brakes.

Physical: the physical side is that you will look more fit and will be able to participate in more athletic activity's .

RESTING HEART RATE

resting heart rate The number of times your heart beats per minute when you are relaxing

Find your pulse on your neck or wrist with your index fingers. Count the pulse for 6 seconds, record your number and add a 0 at the end. This is how you check your pulse.

TARGET HEART RATE

target heart rate The range of numbers between which your heart and lungs receive the most benefit

1. Write this down, you are going to write down220 – (your age) for example I'm thirteen so I will put 220 – 13 =207

2. Your are going to take 207 times.6 (.6 because that is 60% of your resting heart rate) it will equals 124 if you are thirteen

3. When we are done doing are exercise we will check are pulse again for six seconds

4. then you will right down how many times your pulse beated

Example- say if I got 15 beats then I would just add a zero to it and it would be 150 which means the workout was good for me. If you got below 124 that means the workout was to easy for you. If you got above 186 that means the workout was to much for you.

124------------------186

ACTIVITY

1. Check your pulse for six seconds count the beats write it down

2. Jumping jacks for two minutes.

3. Immediately after jumping jacks check pulse again

4. Record beats

5. Wait one minute check pulse again then write it down

BMI

VIDEO

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