Overhead Transparency Master -A WHAT MAKES PEOPLE ACTIVE? What makes people active? Self-confidence Knowledge Beliefs Enjoyment Skill Physical fitness Self-motivation Support Convenience Success Self-management skills Action strategies Avoid negatives. Use positive self-talk. Set realistic goals. Keep up to date on fitness facts. Check out the facts and claims of others. Make your own decisions based on facts. Set realistic goals. Allow time to learn to enjoy an activity. Do activities with others. Choose activities that match your skill level. Begin slowly. Set activity goals. Work gradually to more difficult activities. Plan a program. Avoid competition at first. Set realistic goals. Promise yourself to meet them. Find an active friend and support each other. Start or join an exercise club. Choose activities that can be done at or near home, without special equipment. Again set realistic goals. Set your own standard for success. Avoid competition, especially when learning new activities or skills. Take control of yourself and use these action strategies. CR -2 Overhead Transparency Master -A
Overhead Transparency Master -B SAMPLE WEEKLY EXERCISE PLAN Weekly exercise plan for Oct. / 20 to Oct. / 27 Month Day Month Day Time How Day Activity of day long? Time How Activity of day long? M warm-up 7:30 AM 5 min. min. O jogging 7:35 AM 20 min. min. N special exercises for fl exibility 8:00 AM 10 min. min. cool-down 8:15 AM 5 min. min. T warm-up 4:00 PM 5 min. min. U special exercises E for strength 4:05 PM 20 min. min. cool-down 4:30 PM 5 min. min. W warm-up 7:30 AM 5 min. min. E jogging 7:35 AM 20 min. min. D special exercises for fl exibility 8:00 AM 10 min. min. cool-down 8:15 AM 5 min. min. T warm-up 4:00 PM 5 min. min. H special exercises U for strength 4:05 PM 20 min. min. cool-down 4:30 PM 5 min. min. F warm-up 7:30 AM 5 min. min. R jogging 7:35 AM 20 min. min. I special exercises for fl exibility 8:00 AM 10 min. min. cool-down 8:15 AM 5 min. min. S warm-up 10:00 AM 5 min. min. A tennis 10:05 AM 60 min. min. T cool-down 11:05 AM 5 min. min. S _ min. min. U bicycle ride 2:00 PM 60 min. min. N _ min. min. Overhead Transparency Master -B CR -3
STEP I: COLLECT INFORMATION Part 1 Collecting Your Fitness Information Use the table below to construct your fitness profile. Look over your previous fitness results and fill in the ratings you received. Fitness assessment Fitness assessment Cardiovascular fitness Rating Muscular endurance Rating PACER Curl-Up Step Test Push-Up Walking Test Side Stand Mile Run Sitting Tuck Body composition Rating Trunk Extension Body Mass Index Leg Change Skinfold Measures Arm Hang Body Measures (% fat) Height Weight Flexibility Rating Strength Rating Back-Saver Sit and Reach Arm Press 1RM Trunk Lift Leg Press 1RM Arm Lift Arm Press (per/lb/wt) Zipper Leg Press (per/lb/wt) Trunk Rotation Grip Strength (right) Wrap Around Grip Strength (left) Knee to Chest Ankle Flexion Use the chart to summarize your fitness profile results. Apply your best judgment to indicate a single rating for each of the health-related fitness components. Cardiovascular Body Muscular Rating fitness composition endurance Strength Flexibility High performance Good Marginal Low Upper Lower CR -4 Worksheet
STEP I: COLLECT INFORMATION (continued) Part 2 Construct a Physical Activity Profile Answer each question below to evaluate your current physical activity levels. Do you do stretching for flexibility at least 3 days a week? Do you do activities that make you sweat or breathe hard for at least 20 minutes a day at least 3 days a week? Yes No X Yes No X Jordan s physical activity profile Rest or inactivity Exercise Exercise for strength for flexibility and muscular endurance Level 3 Active aerobics Level 4 Active sports and recreation Level 2 Lifestyle physical activity Level 1 Do you do muscle Yes fitness exercises 2 3 days per week? No X Do you do physical activity equal to brisk Yes walking for 30 minutes No at least 5 days a week? X Worksheet CR -5
STEP II: CONSIDER A VARIETY OF ACTIVITIES Place a check next to the activities you will include in your plan and write your reason for choosing each selection. Fill in additional activities not on the list. Use the key below when filling in your reasons for selecting each activity. 1 = It s a personal goal. 2 = My fitness profile shows that I need to include it. 3 = I am currently doing this activity and enjoy it. 4 = Other: Activities list Lifestyle physical activities / Reason for choosing Walking Yard work Climbing stairs Dancing Aerobic activities / Reason for choosing Bicycling Hiking Jogging Rope jumping Swimming Cooper s aerobics Aerobic dance Circuit training Parcourse Active sports / Reason for choosing Backpacking Badminton Baseball Basketball Bowling Canoeing Football Active sports / Reason for choosing Golf Gymnastics Handball/Racquetball Horseback riding Judo Karate Mountain climbing Rowing Sailing Skating Skiing Soccer Softball Table tennis Tennis Volleyball Waterskiing Wrestling Flexibility activities / Reason for choosing Stretching Calisthenics Strength & muscular endurance / Reason for choosing Weight training CR -6 Worksheet
STEP III: SET GOALS Part 1 Rating Activity Selections Use the activity rating chart below to evaluate the benefits of the activities you have selected for your plan. Write down each activity and check the box or boxes that represent benefits that activity provides. After you have determined your program goals, look to see if the activities you selected will help to meet your goals. If a goal will not be met through your activity selection, add activities to the list that will help to achieve that goal. Activity Rating Chart Cardiovascular Muscular Body Activities fitness Strength endurance Flexibility fatness Worksheet CR -7
STEP III: SET GOALS (continued) Part 2 Setting Activity Goals Use the table below to write down your physical activity and fitness goals. Remember to keep goals realistic, specific, and personal. If you are a beginner, focus on physical activity goals first. If you are already physically active, include fitness goals as well. My Physical Activity Goals Short-term goals Physical activity Days per week Weeks (up to 4) 1. 2. 3. 4. Physical fi tness (not for beginners) Number or score Completion date 1. 2. 3. 4. Long-term goals Physical activity Days per week Weeks (4 or more) 1. 2. 3. 4. Physical fi tness (not for beginners) Number or score Completion date 1. 2. 3. 4. CR -8 Worksheet
STEP IV: STRUCTURE YOUR PROGRAM PLAN AND WRITE IT DOWN Use the next two pages to structure your program and write it down. Follow the instructions for each section. Refer to your textbook for more information. You will develop a program for a typical week. Part 1 Structure Your Program Objective: To structure your fitness program. Procedure: Follow the steps for developing your own fitness program on textbook pages 305-309. You will choose warm-up and cool-down exercises and plan all the activities for a typical week of your program. Warm-Up On the lines below, write all the exercises you plan to do for your warm-up. Cool-Down On the lines below, write all the exercises you plan to do for your cool-down. Special Exercises You might want to include special exercises in your program. For example, you might want to do exercises to help your posture or calisthenics to build strength. In the left column below, write each reason for doing a special exercise. In the right column, describe each special exercise you plan to do. These exercises will be scheduled into your program later. Reason for special exercise Names and descriptions of special exercises Activities On the lines below, list all the physical activities you will do in one typical week. Include sports practice, exercises, and all other activities. On the next page, follow part 2 to write your plan for one week. Worksheet CR -9
STEP IV: STRUCTURE YOUR PROGRAM PLAN AND WRITE IT DOWN (continued) Part 2 Write It Down Objective: To write your program plan. Procedure: In part 1 of Program Planning, you listed all the activities you plan to do in a typical week of your program. Now you will write exactly what you plan to do in a certain week. Include the times you plan to do each activity and how long you plan to do each one. Use the chart below to write your program for one week. Remember to include something for every day. You only need to write warm-up and cool-down for the times you plan to do these activities, since you described them in part 1. If you planned special exercises in part 1, just write special exercises here in the activity column for the days you plan to do them. You do not need to describe these exercises again. Do write in the names of all other activities. Weekly exercise plan for / to / Month Day Month Day Time How Day Activity of day long? Time How Activity of day long? M min. min. O min. min. N min. min. T min. min. U min. min. E min. min. W min. min. E min. min. D min. min. T min. min. H min. min. U min. min. F min. min. R min. min. I min. min. S min. min. A min. min. T min. min. S min. min. U min. min. N min. min. CR -10 Worksheet
.1 Reinforcement PERSONAL EXERCISE WORD PUZZLE In the space at the bottom of the page, list words that relate to a personal exercise program. Then add those words to the puzzle at the top of the page. Place one letter in each box, building a puzzle that resembles a crossword puzzle. Add as many words as possible. List your words here. Reinforcement.1 Worksheet CR -11
.2 Reinforcement FITNESS REVIEW CROSSWORD PUZZLE Use these clues to complete the crossword puzzle. Answers are from various chapters in the textbook. Across 2. necessary for good health throughout life 5. stretching slowly and holding 6. principle of gradual increase in exercise 7. the best way to lose fat: change both exercise and 8. formula that gives guidelines for exercise 9. having a healthy heart, blood vessels, and respiratory system 12. exercises that continually supply oxygen 13. exercises in which muscles contract and move body parts 15. exercises in which oxygen is not continually supplied to muscles 17. vigorous part of an exercise program. last stage of an exercise program 21. exercise in which muscles contract when working against a stationary object 23. measure of energy in food 25. anything that increases chance of injury or disease 27. ability to use muscles without tiring 29. amount of body fat needed for good health 30. number of consecutive times you repeat an exercise 31. tool for estimating body fat levels Down 1. sports you might continue to do in adulthood 2. condition caused by excessive exercising 3. how hard you exercise 4. principle that describes how to build certain parts of fitness 8. ability to use joints through their full ranges of motion 10. principle that describes how to improve fitness by exercising more than you normally do 11. harmful drug that makes muscles bulky 14. injury that occurs during excessive exercise 16. stretching involving quick, gentle bobbing 19. substance required for growth of cells 20. condition prevented by regular exercise 22. describes ideal weight level 24. amount of force muscles can produce 26. first stage of an exercise program 28. United States Recommended Daily Allowance CR -12 Reinforcement.2 Worksheet