1

2

What You Will Do

Describe the specificity principle and how it applies to a fitness program.

Design goals for your fitness program.

3

Terms to Know

specificity principle

short-term goals

long-term goals

4

Specificity and Fitness

In the last lesson, you learned about the overload principle. Another important component of any fitness plan is specificity.

To achieve your personal fitness goals, you must work specific areas. Every exercise or physical activity works at least one component. Any component or muscle that is not involved in the exercise or activity will remain unchanged.

5

Specificity and Change

To apply the specificity principle effectively, you need to evaluate your personal fitness goals and design a plan that will target specific areas of your fitness.

Specificity principle

Overloading a particular

component will lead to fitness

improvements in that component

alone.

Term to Know

6

Goal Setting

Setting goals is essential tothe success of any effort.

Short-term goals

Goals that can be accomplished relatively easily

and quickly.

Term to Know

Some goals are short-term goals.

7

Goal Setting

Goals that take longer to achieve are long-term goals.

Long-term goals

Goals that are more complex

and require considerable

time and planning.

Term to Know

8

Goal Setting

RecommendationsRecommendations

Keep your goals simple, specific, and realistic.Keep your goals simple, specific, and realistic.

List ways that help you reach your goals.List ways that help you reach your goals.

Seek help from others who can help you achieve your goals. Seek help from others who can help you achieve your goals.

Be flexible in case you need to reevaluate your progress.Be flexible in case you need to reevaluate your progress.

Keep records to monitor your progress.Keep records to monitor your progress.

Be positive. Avoid being negative about yourself.Be positive. Avoid being negative about yourself.

Reward yourself in a healthy way as you achieve your goals.Reward yourself in a healthy way as you achieve your goals.

9

Goal Setting

If a special situation arises, you need to be prepared to adjust your fitness program.

Injury and illness are two situations that require adjustments to your fitness program.

10

Choosing Activities

Consider these factors when designing your fitness program:

Where you live

Time and place

Personal safety

Comprehensive planning

11

Record Keeping

Record keeping is just as important to the beginning exerciser as it is to the high-performance athlete.

Keeping records is critical to reaching your goals safely.

12

Your Journal Should Include

Record Keeping

Your goals The days you exercise Time, distance, and intensity Environmental conditions Different routes you may have taken Places you exercised Specific activities or exercises you did Any injuries Foods and liquids consumed Weight loss or gain Progress

13

Lesson 3 Review

1. Vocabulary Describe the specificity principle. What is the role in a personal fitness plan?

2. Recall List four factors to consider when setting personal fitness goals.

3. Recall How can record keeping contribute positively to your personal fitness program?

Reviewing Facts and Vocabulary

1. Vocabulary

Overloading a particular component will lead to fitness improvements in that component alone To succeed, you must apply the specificity principle to your personal fitness plan.

2. Recall

Answers will vary but might include keeping the plan simple, specific, realistic, flexible, and positive.

3. Recall

Record keeping helps you determine whether you are meeting your personal fitness goals and any changes needed.

14

End ofEnd of

Table of ContentsTable of ContentsTable of ContentsTable of Contents