The document outlines the fundamentals of creating a personal activity program, emphasizing the concepts of overload, progression, and specificity in physical fitness. It details the three phases of a workout—warm-up, workout, and cool-down—along with the FITT formula for effective exercise. Additionally, it provides steps for goal setting and developing personalized workout plans, encouraging individuals to assess their fitness levels and seek support.

1. 2-3
Planning a
Personal Activity Program
• Physical fitness: the capacity to
meet the demands of everyday life
with little or no strain.

4. 3 Basics of a
Physical Activity Program
1. Overload-working the body harder than it is
normally worked
2. Progression is the gradual increase in
overload necessary to achieve higher levels
of fitness
3. Specificity indicates that particular
exercises and activities improve particular
areas of health –related fitness

5. 3 Phases of a Workout:
1. Warm-up: an activity that prepares the muscles for
work
2. Workout: the part of an exercise program when
the activity is performed at its highest peak
* To be effective it needs to follow the FITT formula-
frequency, intensity, time/duration, and type of
activity
3. Cool-down: is an activity that prepares the
muscles to a resting state

6. FITT Formula
F Frequency of exercise: 3 to 5 days per week
I Intensity of exercise: 60% to 90% of
maximum heart rate
T Time of exercise: 20 to 60 minutes per day
T Type: for max benefits devote 75% of your
work out to aerobic activity and 20-25% to
anaerobic activities

7. Calculating Your Target Heart Rate
Step 1: Use the following formula to determine your
maximum heart rate: 220 - age = maximum heart rate
Step 2: Determine your target heart rate at 60% of
maximum: predicted maximum heart rate x .60 = 60% of
maximum heart rate
Step 3: Determine your target heart rate at 90% of
maximum: predicted maximum heart rate x .90 = 90% of
maximum heart rate
Step 4: Write your exercise heart rate range:
My exercise heart rate should be no less than __________
beats per minute and no more than __________ beats per
minute while I exercise in order to achieve the proper intensity
for cardio-respiratory fitness.

8. Health Skills Activity
Goal Setting: Starting a
Physical Activity Program
William wants to start a physical activity
program, but he’s not sure where to begin.
He really wants to improve his cardio-
respiratory and muscle endurance, and he
knows that his flexibility and muscle strength
need work, too. He’s also thinking about
signing up for soccer; tryouts are in three
months. What can William do to improve his
fitness level and make the soccer team?
What would you do? Apply the
5 Goal Setting Steps

9. Apply the 5 goal-setting
steps to his situation
1. Identify a specific goal and write it down.
2. List the steps you will take to reach your
goal.
3. Identify potential problems and ways to
get help and support from others.
4. Set up checkpoints to evaluate your
progress.
5. Reward yourself once your have
achieved your goal.

10. Write Your Own Workout Plan
1. Write a brief description of your activity
level during the past month (were you as
active as you want or need to be)
2. Describe a specific goal you want to reach
(try out for a team, build bigger muscles,
maintain or reach a healthy weight)
3. List the steps you will take to reach your
goal (remember to include a warm up,
workout and cool down)

11. Your Plan Cont.
4. Identify potential problems and ways to get
help and support from others (where you
live, level of health, time and place,
personal safety, comprehensive planning-
addressing all areas of health)
5. Set up checkpoints to evaluate your
progress (start walking 10 minutes 3X a
day-by week 4 be able to walk 30 minutes in
a row)
6. Reward yourself once your have achieved
your goal (buy new MP3 songs)

12. Group-Workout Plans
• Groups of four
• Each group is to develop a work-out plan
• Groups should be prepared to describe
the plan to the class
• Plan must include the three components of
a workout (warm-up, activity, cool-down)
• If time permits, groups will lead the class
in their work-outs