Section 2
Setting Goals for
Lifelong Fitness
Section 2
Objectives
䊳
Develop a plan for
achieving lifelong fitness.
Objectives
䊳
Before class begins, write the objectives
on the board. Have students copy the
objectives into their notebooks at the
start of class.
Describe the three phases
of exercise.
Vocabulary
Health Stats This graph shows the percentage of teens who
lifelong fitness
FITT formula
target heart rate
cross-training
participate in vigorous physical activity on a regular basis.
Teens Who Participate in Physical Activity
75
Males
70
Percentage
1. Focus
•
•
•
•
Setting Goals for
Lifelong Fitness
Warm-Up Health Stats
Call on a few students to share their
responses to the writing activity.
(Sample answer: Fewer teens are
physically active as they get older
because they have less time for
exercise.) Ask: If the graph continued
into adulthood, how do you think it
would look? (Students may predict
correctly that the line would continue
to decline.) Tell students they will
learn in this section how to set fitness
goals that will help motivate them to
stay active for life.
65
60
55
50
Females
45
0
9th
10th
11th
12th
Grade
How would you explain the trends in this graph?
Planning a Fitness Program
One of the most important things you can do for your health is to start
exercising now. If you get into the habit of exercising, it will help you
maintain lifelong fitness —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.
Teaching Transparency W43
Define Long-Term Goals An important long-term goal of any
fitness program should be lifelong fitness.
Connect to Sample answers: canoeing,
YOUR LIFE bowling, gardening
䊳
Choose activities that you enjoy and can continue as you age.
䊳
Vary your activities from day to day. This can lower your risk of injury,
allow you to meet your schedule needs, and reduce boredom.
䊳
Combine exercise with social activities whenever possible. For example, go for a hike with friends or rake leaves with your family.
Connect to
YOUR LIFE
Sensitive Issues
• Overweight and unfit students may
not feel comfortable sharing their fitness goals and plans. Allow students
to work with a parent or guardian.
• It is especially important for overweight and unfit students to get medical clearance before starting an exercise program. However, do not single
out these students. Encourage all students to check with a doctor before
undertaking any significant change in
their level of physical activity.
324
Chapter 13
324
What activities do you enjoy now that could
become lifelong activities?
Chapter 13
I!
FY
Inactivity and Weight Gain
in Teen Girls
In addition to the statistics in the Warm-Up
activity, data from several recent studies
show that the majority of females experience a steep drop in activity levels during
their teens. Declines in activity levels are
accompanied by increases in weight and
body fat, even without significant increases
in calorie intake. During adolescence,
inactive females gain 50 percent more
weight than active females, and the difference in body mass index between active and
inactive females triples. Emphasize the link
between inactivity and weight gain
in females. It may help motivate female
students to become more active.
2. Teach
Define Short-Term Goals In planning a fitness program, you also
need to know your more immediate, or short-term goals. For example, do
you want to increase your cardiorespiratory endurance? If so, your exercise program could include basketball, brisk walking, or other aerobic
activities. If you want to gain more muscle mass, your program should
include anaerobic exercises such as lifting weights. Or, you may have a
combination of goals in mind.
Your goals should be specific to help you measure your progress. For
example, “I want to be able to run an eight-minute mile” is more specific
than “I want to run faster.” Your time frame for reaching your goals also
needs to be realistic. Otherwise, you may become discouraged and give up.
Develop Your Fitness Plan Once you have decided on your goals,
think about your current schedule and fitness level. Then develop a fitness
plan by marking a calendar with your typical weekly schedule. Decide
what days and times are best for you to exercise. Each week, plan what
activities you will do and when you will do them. Figure 5 shows an example of a weekly exercise plan.
Besides your interests and goals, there are several other things to consider when forming your plan.
䊳
Your Health If you have health concerns, such as diabetes or asthma,
work with your doctor to devise an appropriate fitness plan.
䊳
Your Budget Do the activities require special equipment or fees?
䊳
Where You Live What activities are appropriate for the area where
you live? Will you have to alter your plans when the seasons change?
L3 EL Reading/Note Taking 3-2
For: Updates on physical fitness
Visit: www.SciLinks.org/health
Web Code: ctn-4132
L2 Adapted Reading/Note Taking 3-2
Planning a Fitness Program
L3 Content Update
Use the Web Code to
access up-to-date information about
physical fitness. Have students complete
the Web activity.
FIGURE 5 Here is an example of
a weekly exercise plan to improve
cardiorespiratory endurance. For
help in developing an exercise plan,
talk to your physical education
teacher or a fitness coach.
L2 Cooperative Learning
Ask students to bring in pictures from
old newspapers or magazines that show
older adults engaged in activities, such
as swimming, golfing, and bicycling.
Display the pictures in the classroom,
and give students a chance to look at
them. Encourage students to find activities they can start now and continue to
enjoy lifelong.
L3 Building Health Skills
A Weekly Exercise Plan
Sunday
Wednesday
• Rake leaves for 40 minutes
• Play basketball with neighbors
• Alternate 90 seconds of jogging and
2 minutes walking for a total of 20 minutes
Monday
Thursday
• Alternate 90 seconds of jogging and
2 minutes walking for a total of 20 minutes
• Bike to school
• Gym class
• Bike home
Tuesday
Friday
• Walk to school
• Gym class
• Walk home
• Walk to school
• 30-minute swim after school
• Walk home
Saturday
• Alternate 90 seconds
of jogging and 2 minutes
walking for a total of
20 minutes
Exercise and Lifelong Fitness 325
L1 Special Needs
L4 Gifted and Talented
Help students with physical disabilities find
exercises that are suitable for them. They
could look on the Internet or talk to a
physical education teacher who is knowledgeable about adapted physical education.
Guide students in incorporating the exercises
in their fitness plans.
Ask students to write a weekly exercise
plan for improving muscular strength and
endurance. They can use Figure 5 as a model
for their own plan. Display students’ plans
in the classroom anonymously.
Accessing Information With the class
make a list of physical activities on the
board. Have students brainstorm as
many activities as possible. Then assign
small groups three or four activities.
Have the groups research whether the
activities are available in your area,
how much each activity costs, and what
equipment is needed. Have groups
present their findings to the class.
L2 Active Learning
Walking may be the best method for
some teens to increase their physical
activity because it requires no money
and little planning. However, to
improve fitness, students need to assess
their current activity level. Borrow a
set of pedometers from the physical
education department. Have students
keep track of how many steps they take
each day for three days. Work with
students to help them plan ways of
increasing their steps each day. Remind
students that they must walk briskly to
improve cardiorespiratory endurance.
Exercise and Lifelong Fitness
325
Chapter 13, Section 2
The FITT Formula and
Muscular Strengthening
L3 Visual Learning: Figure 6
Have students read how the FITT formula
was applied in the figure. Ask: Which
factor of the FITT formula should you
choose first? (type) Have students choose
a type of exercise that would help them
reach one of their own fitness goals.
Then have them use that exercise to
answer the caption question.
Caption Answer Sample answer: goal—
improve cardiorespiratory endurance;
frequency—5 days a week; intensity—
4 mi/hr; time—1/2 hr; type—walking
L2 Building Health Skills
Frequency 3 days a week (nonconsecutive days)
Intensity
Do as many pull-ups as possible
without resting.
Time
Include pull-ups as part of a
15-minute strengthening session.
Type
Isotonic exercise that strengthens
the biceps.
You can use the FITT
formula to improve any of the
components of fitness.
Applying Concepts How would
you apply the FITT formula to your
own fitness goals?
FIGURE 6
Practicing Healthful Behaviors Show
students who need review how to take
their pulse and estimate their heart
rate. Then, call on a volunteer to go to
the board and review how to calculate
target heart rate range. Remind
students that their cardiorespiratory
endurance improves only as a result of
exercising in their target heart rate zone.
Urge students who want to improve
cardiorespiratory endurance to monitor
their heart rate whenever they exercise.
326
The FITT Formula The success of your fitness plan depends on four
factors: how often you exercise, how hard you exercise, how long you exercise, and the types of exercise you choose. These factors make up the
FITT formula, which stands for frequency, intensity, time, and type.
Figure 6 includes an example of applying the FITT formula.
Frequency To become or stay physically fit, you should exercise at
least 3 to 5 times a week. Spread out your exercise over the week.
Being inactive during the week does not prepare your body for an
intense weekend workout and can lead to injury.
Intensity The only way to improve your physical fitness is to make
your body do more than it normally does. To increase cardiorespiratory
endurance, for example, you must exercise within your target heart rate
range. Your target heart rate is the rate at which your cardiovascular
system receives the most benefits from exercise without working too
hard. See page 305 to calculate your target heart rate range.
The “talk test” is an easy way to check your exercise intensity. If you
are so out of breath that you cannot talk while exercising, your exercise level is too intense. If you can sing, however, you are probably
not working hard enough.
Time The amount of time you spend exercising affects your level of
fitness. If you are just starting an exercise program, limit your time to
only about 10 or 15 minutes a day. Then increase your exercise time
gradually. Once your workout program is established, you should
exercise for at least 20 to 30 minutes, 3 to 5 times a week.
Type The types of activities you choose are also important for your
success. Make sure that your exercise choices correspond to your goals
and interests. To prevent boredom and overuse injuries, you should
practice cross-training by participating in a wide variety of activities.
Cross-training also ensures that more areas of your body become fit.
For example, people who primarily walk for exercise could benefit
from biking, which works different muscle groups in the legs.
Chapter 13
Focus On ISSUES
L3 Female Athlete Triad
Explain that female athlete triad may develop
when a female athlete exercises intensely and
severely restricts food intake to keep her
weight low. Girls with the disorder might
exhibit one or all three aspects of the triad
including disordered eating, amenorrhea,
and osteoporosis.
326
Chapter 13
Ask students to list the activities in which
they think girls feel pressure to be thin. They
should understand that girls who participate
in all sorts of activities are susceptible to the
triad. Some activities such as martial arts
classify athletes by weight. Other activities
such as ballet and figure skating place an
emphasis on having a lean, thin body. Some
girls may feel that losing a few pounds will
give them an extra edge in soccer or lacrosse.
Advise students to tell a trusted adult if
they suspect someone they know has female
athlete triad. The condition can lead to
lifelong health problems or even death.
L3 Cooperative Learning
PHH07se5136
FIGURE 7 It is important to monitor
your progress. Create a chart, such as
this one, that reflects your goals.
Week
Weight
Resting Heart Rate
Appetite
Sleep Pattern
0
3
6
9
12
L2 Class Discussion
15
Make sure students appreciate the
importance of monitoring progress in a
fitness program. Ask: Why should you
track your progress when you follow
a fitness program? (to find out how
well your program is working; to help
motivate you to keep exercising)
18
Monitor Your Progress One of the most gratifying aspects of
sticking with a fitness program is noticing progress. It is a good idea to
track your overall progress using a chart like the one in Figure 7.
With most exercise programs, you will begin to notice significant
changes within 12 weeks. 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. As you track your progress, keep in
mind that monitoring your weight alone is not a good idea. Because
muscle tissue is heavier than fat tissue, you may actually gain some
weight as you become more fit.
One good indicator of improved fitness is a drop in your resting
heart rate. Your resting heart rate is the number of times your heart
beats each minute when you are at rest. A resting heart rate that is below
72 beats per minute usually indicates a good level of fitness. To find
your resting heart rate, take your pulse for one minute when you first
wake up in the morning.
L3 Journal Writing
Suggest that students make fitness
charts in their journals to monitor their
progress toward their fitness goals.
They can model their charts based on
Figure 7. Students’ charts should
include columns for all the measures
needed to assess progress toward their
short-term goals and cover a minimum
of 12 weeks.
Connect to Students’ charts might differ
YOUR LIFE in terms of what they monitor
Alter Your Fitness Plan As your fitness improves, your workouts may become too easy. You may become frustrated because you do
not notice any further progress. This may be a sign that your body has
adjusted to your fitness routine. 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. Chapter 9
includes suggestions for what to eat and how much to eat when you are
physically active.
Connect to
YOUR LIFE
Ask small groups of students to write
simple cross-training schedules for
increasing cardiorespiratory endurance.
Their schedules should include two
or more aerobic exercises, involving
different muscles, on different days of
the week. Encourage students to be
creative in the exercises they include so
their schedules will be interesting and
help prevent boredom.
(e.g., “number of pull-ups” rather
than “appetite”) and how often the
information is recorded (e.g., every two
weeks instead of every three weeks).
How would your chart differ from the sample
in Figure 7?
Exercise and Lifelong Fitness 327
EL English Language Learners
Have students make FITT formula charts, in
which they list the FITT factors (frequency,
intensity, time, type) both in English and in
their native language. Ask students to illustrate their charts with sketches to represent
each of the factors. For example, they
might represent frequency with a calendar,
intensity with a heart, time with a clock,
and type of exercise with balls used in
different sports. Have students save their
charts for study aids.
Exercise and Lifelong Fitness
327
Chapter 13, Section 2
Phases of Exercise
L3 Visual Learning: Figure 8
Teaching Transparency 34
Have students review the phases of the
exercise session shown in the figure.
Ask students to discuss their experiences
with exercise sessions. Has anyone
noticed a difference in their experience
when they didn’t warm up or cool
down? Has anyone had an injury that
may have been prevented by stretching?
Warm-up
Stretch
Slowly move
muscles to
be used in
workout.
Cardiorespiratory
workout
Stretch muscles
to be used in
workout.
5–10
minutes
5–10
minutes
Exercise in target
heart rate range.
20–30
minutes
L2 Active Learning
Ask a few volunteers to review the
warming-up, stretching, and coolingdown activities on pages 276–277 and
demonstrate them to the class. Ask the
class to identify which of the stretches
might be best for different types of
workouts. (Students should identify
stretches that use the same muscles
that are used in the workout, such as
muscles of the lower body for running.)
This is just a suggestion
for an exercise session. You can
choose to do both cardiorespiratory
and strengthening workouts on the
same day or on different days.
FIGURE 8
Phases of Exercise
The safest workouts begin with a warm-up period and end with a cooldown period. Stretching exercises should be part of both the warm-up
and cool-down periods. You can find suggestions for warming up,
stretching, and cooling down on pages 276–277.
Warming Up and Stretching A warm-up is a five- to tenminute period of mild exercise that prepares your body for a vigorous
workout. During the warm-up, your body temperature rises, your heart
rate speeds up, and your muscles become more flexible. A warm-up should
include some of the same motions as your planned activity, but at a slower
pace. If you are planning to run, for example, start out by walking. Then
gradually increase your speed until you reach your running pace.
Your warm-up should also include five to ten minutes of stretching.
It is very important to pay attention to your body’s limits when stretching. Do not bounce when you stretch, because bouncing can tear muscle
fibers. You should feel tension while you stretch, but not pain. Hold
stretches for 15 seconds.
Connect to Sample answer: walking and
YOUR LIFE stretching
The Workout The workout is when you perform an activity at its
peak level. To be effective, your workout should follow the FITT formula
you just read about.
Some people choose to do cardiorespiratory and muscular training
during the same workout session. Others do cardiorespiratory training
one day and muscular training another day. It is important that you do
not do muscular training exercises with the same muscle groups two days
in a row. Your muscles need an entire day of rest between strengthening
workouts to repair and rebuild.
Connect to
YOUR LIFE
328
What activities do you perform to warm up
before exercise?
Chapter 13
TEENS Are Asking . . .
Q: I have noticed that many people stretch
before they warm up, but my physical
education teacher told us we should warm
up before we stretch. Which way is right?
A: Your physical education teacher’s advice
is right. In the past, experts recommended
328
Chapter 13
stretching before warming up in order to
“limber up” muscles. Current recommendations are that you should do at least five
minutes of light activity, such as walking or
jogging, to warm up muscles before stretching. Cold muscles are more prone to injury.
Strength/Endurance
workout
Do strength-endurance
exercises, such as
weightlifting;
take short breaks
frequently.
3. Assess
Cool-down
Stretch
Move muscles
used in workout
at a reduced pace.
Stretch muscles
used in workout.
Evaluate
These assignments can help you assess
students’ mastery of the section content.
Section 2 Review
Answers appear below.
Teaching Resources
• Practice 13-2
• Section 13-2 Quiz
30–45
minutes
5–10
minutes
5–10
minutes
Cooling Down and Stretching The cool-down is a period of
mild exercise, such as walking, performed after a workout. Your cooldown should be at least as long as your warm-up. During the cool-down
period, your body and your heart rate return slowly to their resting states.
If you were to stop exercising abruptly, blood could collect in your muscles and not return quickly enough to your heart and brain. As a result,
you could become dizzy and faint.
Stretching after your cool-down loosens muscles that may have tightened during exercise. Stretching can prevent muscle and joint soreness.
Spend at least five minutes repeating the stretches you did during your
warm-up period.
Section 2 Review
Key Ideas and Vocabulary
1. List the steps involved in developing a successful
fitness program.
2. Name the four factors of an exercise program that
are included in the FITT formula.
3. Describe the benefits of cross-training.
4. List the phases of an exercise session.
Critical Thinking
5. Evaluating Maria considers herself to be physically
fit because she runs and swims almost every day in
the summer. In the winter, however, she exercises
very little. Do you agree or disagree with Maria’s
self-assessment? Explain.
L2 Reteach
On an overhead transparency, use the
headings and subheadings to create an
outline of the section, leaving spaces
for additional information. Have students copy the outline and complete it
by adding definitions, important details,
and examples.
L4 Enrich
Teaching Resources
• Enrich 13-2
Health at Home
Family Activity Day Plan a day of physical
activity with your family. Some possibilities
include a hike, a bicycle trip, or a softball game
with other neighborhood families. At the end of
the day, write a paragraph describing what you
did and how you felt.
Health at
Home
Family Activity Day Suggest to students that they first check with their
parents before planning the details
of their family activity day. Allow
students to keep their writing
confidential.
6. Relating Cause and Effect Why do you think that
people’s resting heart rates decrease as they
become more fit?
7. Comparing and Contrasting How might a fitness
program to improve muscular strength differ from
one to improve flexibility?
Exercise and Lifelong Fitness 329
Section 2 Review
1. define goals, develop the program,
monitor progress
2. frequency, intensity, time, type
3. It helps prevent boredom and overuse
injuries.
4. warm-up and stretching, workout, cooldown and stretching
5. Students should disagree, because a
person needs to exercise year-round to
be physically fit.
6. Sample answer: The heart of someone
who is fit pumps more blood with every
beat. Therefore, it does not need to beat
as often.
7. The fitness program might differ
in the types of exercises or other
activities it includes. For example,
to improve muscular strength, you
might lift weights. To improve
flexibility, you might do ballet.
Exercise and Lifelong Fitness
329