Setting Goals for Lifelong Fitness

Lifelong Fitness• Ability to stay healthy and fit as you age

• Habits develop during teen years• Develop good habits of physical exercise

• Lifelong Fitness• Define goals• Develop a program/plan• Monitor your progress

Define Goals• Long-term goals• Activities you enjoy• Vary your activities• Lowers risk of injury• Fit your daily schedule• Reduce boredom

• Exercise and social activities

• Short term goals• Look at components of fitness• Determine which you would like to increase• P-SMARTY

Learning Log• Think about your activity that you like to do

• Determine 1 long-term goal to help you in your activity

• Pick a component of fitness for activity• Develop a short term goal using P-SMARTY for

that component of fitness

Develop Fitness Plan• Write out your schedule for week/day• Write in physical activity• If not, it may not get done

• Consider• Your health• Health concerns?• Start slow and small

• Your budget• Do things that don’t require money

• Where you live• Seasons?

FITT Formula• Success of a program

depends on the FITT formula• Frequency • Intensity• Time• Type

FITT• Frequency• How often you exercise• Exercise 5 times a week• DO NOT leave all exercise for

weekend• Could lead to injury

• Intensity• How hard you exercise• Enhanced performance• Make your body do more than it

normally does• Talk test vs. sing test• Target heart rate zone

Learning Log-Target Heart Rate• Find resting heart rate (RHR)• Male- (220-age)• Female- (226-age)• Subtract RHR• Multiply by .6 and .8• Add RHR to both numbers

• Learning Log• Calculate a target heart rate for

a 55 year old boy with a resting heart rate of 85.

FITT• Time• How long• 60 minutes a day• Beginners• 10-15 minute chunks

• More advanced• 20-30 minute chunks

• Type• What kind• Specificity• Exercises correspond with goals

• Cross-training•Walking & biking• Football & weight training• Dance & gymnastics

Monitor Progress• “Even if you are on the right track, you’ll get

run over if you just sit there.”Will Rogers

• Make a chart• Write down everything you do• If it wasn’t written down, it didn’t happen!

• Significant changes within 12 weeks• Look better• Sleep better• Feel more alert• Gained muscle• Lost weight• Drop in resting heart rate

Alter Fitness Plan• As fitness improves, workouts will become

easy• Increase intensity or time of workout

• Exercise programs should be combined with healthy eating

• If something is not working or you are not getting results, do not be afraid to try something else

Learning Log• Using the FITT principle, come up with a

chart that shows the exercise you will need to accomplish your fitness goal.• Work with a partner to compare goals and charts

Warm-up & Stretch• 5 to 10 minute period of mild exercise that

prepares your body for vigorous exercise• Same motions but lower pace• Body temperature rises• Heart rate speeds up• Muscles become more flexible

• 5 to 10 minutes of dynamic stretching

Workout• Performing activity at peak level• 20-30 minutes for cardiorespiratory• 30-45 minutes for muscular strength &

endurance• Follow FITT principle to be effective• Cardiorespiratory and muscular strength

same day• Cardiorespiratory and muscular strength

different days• DO NOT work same muscles 2 days in a row• Muscles need an entire day to recover

Cooling Down & Stretch• 5 to 10 minutes of mild exercise after

workout• Blood pooling, not returning to heart & brain• Dizzy and faint

• Static stretching for 5-10 minutes• Loosens muscles that tightened during exercise• Helps prevent muscle soreness• DOMS-delayed onset muscle soreness

• Workouts should range from 70-120 minutes