Chapter 12 Lesson 3 - Planning a Personal Activity Program

These flashcards cover key concepts and definitions related to planning a personal activity program and principles of fitness.

Personal fitness goals

Specific objectives set to improve one's physical fitness.

Factors influencing activity choice

Cost, location, schedule, fitness level, overall health, and personal safety.

Specificity

Choosing the right types of activities to improve a given element of fitness.

Overload

Exercising at a level that’s beyond your regular daily activities to encourage adaptation.

Progression

Gradually increasing the demands on your body by working harder or longer over time.

Regularity

Engaging in workouts on a consistent basis; at least three balanced workouts a week are necessary.

Warm-up

Gentle cardiovascular activity that prepares muscles for more intense work.

Workout

The part of an exercise session when you are exercising at your highest peak.

F.I.T.T. formula

A guideline for planning workouts, standing for Frequency, Intensity, Type, and Time.

Cool-down

Low-level activity that helps the body gradually return to a resting state after exercise.

Resting heart rate

The number of times your heart beats per minute when not active.

Calculating resting heart rate

Sit quietly for at least 5 minutes, take your pulse for 15 seconds, and multiply by 4.

Intensity of workouts

The level of effort or difficulty of the exercise performed during a workout.

Type of activity

The specific kind of exercise or workout being performed.

Time (duration) of workouts

The length of each workout session.