Setting Physical Activity Goals
How can you be sure to include physical
activity in your daily routine?
• Set realistic fitness goals (USDA recommend a minimum of 60 minutes a
• Include all sorts of activity
1. Physical Education Class
2. Playing sports
3. Household tasks (mowing the lawn, cleaning your room)
4. School or community may offer programs that provide some variety
of fun and healthful activities.
Include many different physical activities in your
program to make it more enjoyable
Factors that may affect your decision
making include:
1. Cost – Some activities require specialized and
possible expensive equipment
2. Where you Live – For convenience you want to do
an activity that you can do locally, without spending a
lot of time travel. What type of terrain, climate, what
type of activity does the region best lend itself
3. Your Level of Health – Some health conditions
have risks that need to be considered when planning a
Factors that may affect your
decision making include:
4. Time and place - Build your program into your daily
routine. Example: Don’t schedule a jogging program for 6:00 AM if
your not a morning person
5. Personal Safety – Think about your own safety when
building a program, don’t go for long runs through unsafe or
dark areas.
6. Comprehensive Planning - Select activities that
address all five areas of health related fitness.
Basics of a Physical Activity Program
• Overload – Working the body harder than it is
normally worked. It Build muscular strength
and contributes to over all fitness. This
achieved by increasing weight, repetitions, or
• Progression – is the gradual increase in
overload necessary to achieve higher levels
of fitness. As an activity gets easier increase
the number of reps, sets, or the time spent doing
the activity
Basics of a Physical Activity Program
• Specificity - Indicates that particular exercises and
activities improve particular areas of health-related
fitness. Ex. Resistance training builds Muscular
Strength and Muscular Endurance, while aerobic
exercise improves Cardio-respiratory Endurance.
3 Basic Stages of a Fitness
1. Warm-up
This prepares the muscles for
work. Any exercise such as
walking, jogging, cycling,
jumping rope, that will raise
the body temperature. Then
an easy stretching of the large
3 Basic Stages of a Fitness
2. The workout
The part of an exercise
program when the activity
is performed at its highest
To be effective the activity
needs to follow the F.I.T.T.
F.I.T.T Formula
Frequency – How often you do the activity each
Intensity – How hard you work at the activity per
Time/duration – How much time you devote to
a session
Type – Which activities you select
3 Basic Stages of a Fitness
3. Cool down
Is an activity that prepares
the muscles to return to
resting state. Cool down
can be done by slowing
down the activity.
BMI (Body Mass Index)

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