Section 13.

2 Setting Goals for Lifelong Fitness

Setting Goals for Lifelong Fitness

Objectives

Develop a plan for achieving lifelong fitness.

Describe the three phases of exercise.

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Section 13.2 Setting Goals for Lifelong Fitness

Health Stats This graph shows the percentage of teens who participate
in vigorous physical activity on a regular basis.

How would you explain the trends in this graph?

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Section 13.2 Setting Goals for Lifelong Fitness

Planning a Fitness Program

• Lifelong fitness is the ability to stay healthy and fit
as you age.
• To plan a successful fitness program you should
define your goals, develop your program, and
monitor your progress.

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Section 13.2 Setting Goals for Lifelong Fitness

Define Long-Term Goals

An important long-term goal of any fitness program
should be lifelong fitness.
• Choose activities that you enjoy and can
continue as you age.
• Vary your activities from day to day.
• Combine exercise with social activities whenever
possible.

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Section 13.2 Setting Goals for Lifelong Fitness

Define Short-Term Goals

• In planning a fitness program, you also need to know
your more immediate, or short-term goals.
• Your goals should be specific to help you measure
your progress.
• Your time frame for reaching your goals also needs
to be realistic.

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Section 13.2 Setting Goals for Lifelong Fitness

Develop Your Fitness Plan

• Develop a fitness plan by marking a calendar with
your typical weekly schedule.
• Your Health If you have health concerns, work with
your doctor to devise an appropriate fitness plan.
• Your Budget Do the activities require special
equipment or fees?
• Where You Live What activities are appropriate
for the area where you live? Will you have to alter
your plans when the seasons change?

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For: Updates on physical fitness

Click above to go online.

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Section 13.2 Setting Goals for Lifelong Fitness

The FITT Formula

• FITT formula stands for frequency, intensity, time, and type.

• Frequency To become or stay physically fit, you should exercise

at least 3 to 5 times a week.
• Intensity Target heart rate is the rate at which your
cardiovascular system receives the most benefits from exercise
without working too hard.
• Time The amount of time you spend exercising affects your
level of fitness.
• Type To prevent boredom and overuse injuries, you should
practice cross-training by participating in a wide variety of
activities.

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Section 13.2 Setting Goals for Lifelong Fitness

Monitor Your Progress

• You may find that you look better, sleep better, and
feel more alert.
• You might also notice that you have gained muscle
strength or lost weight.
• One good indicator of improved fitness is a drop in
your resting heart rate.

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Section 13.2 Setting Goals for Lifelong Fitness

Monitor Your Progress

A chart, such as this one, can help you monitor your
progress.

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Alter Your Fitness Plan

• As your fitness improves, your workouts may
become too easy.
• By slightly increasing the intensity or time of your
workout, you should continue to see positive results.
• Remember that, no matter what your fitness goals
are, you need to combine your exercise program with
healthy eating habits.

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Section 13.2 Setting Goals for Lifelong Fitness

Phases of Exercise
• The safest workouts begin with a warm-up period
and end with a cool-down period.
• Stretching exercises should be part of both the
warm-up and cool-down periods.

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Section 13.2 Setting Goals for Lifelong Fitness

Warming Up and Stretching

• A warm-up is a five- to ten-minute period of mild
exercise that prepares your body for a vigorous
workout.
• A warm-up should include some of the same motions
as your planned activity, but at a slower pace.
• Your warm-up should also include five to ten minutes
of stretching.
• Hold stretches for 15 seconds.

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The Workout
• The workout is when you perform an activity at its
peak level.
• To be effective, your workout should follow the
FITT formula.

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Cooling Down and Stretching

• The cool-down is a period of mild exercise, such as
walking, performed after a workout.
• Your cool-down should be at least as long as your
warm-up.
• Stretching after your cool-down loosens muscles that
may have tightened during exercise.
• Spend at least five minutes repeating the stretches
you did during your warm-up period.

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Suggested Exercise Session

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Suggested Exercise Session

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Vocabulary
lifelong fitness The ability to stay healthy and fit as you age.

FITT formula A fitness plan that depends on four factors of

exercise: frequency, intensity, time, and type.

target heart rate The heart rate at which your cardiovascular

system receives the most benefits from exercise
without working too hard.

cross-training Participating in a wide variety of activities.

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QuickTake Quiz

Click to start quiz.

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End of Section 13.2

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