Factors to consider

in setting up a
physical activity
program v

GROUP 6
Setting Physical Activity Goals

The first step to incorporate

!
Perfect physical activity in our daily habit
is to set realistic fitness goals.
Then you can develop a plan to
meet your objectives.

This may consist of all types of

activities from taking part in
physical education classes and
playing sports doing household
chores like moving the lawn and
cleaning the room.
PHYSICAL ACTIVITY PYRAMID
Choosing Activities

Including different types of

physical activities in your fitness
program can help make it more
pleasurable. As your fitness level
increases and your interests
change, you can modify your
program. Other factors that may
affect your activity choices include:
a. Cost – Some activities need particular and
potential costly equipment. Think about what
you can manage to pay for and remember that
you may find out after a time that an activity did
not go well with you.
b. Where you live – for ease, you may want to
prefer activities that you can do close, without
spending a lot time travelling. Think about the
features of your local area.
 c. Your level of health – remember to consider your
health conditions before planning any physical
2
activities as this may be an important consideration
to decide on. For example, some types of physical
activity can aggravate asthma, a disease of
respiratory system.
d. Time and place – build your program into your
daily routine. Do not schedule jogging at 6:00 am if
you are not a morning person. Design your schedule
to help you achieve your goals.
e. Personal safety – think about your personal safety
as you develop a fitness program. If you plan to run
long distances, avoid going through unsafe areas or
running after dark.
f. Comprehensive planning – select activities that
address all five areas of health related fitness.
Goal Setting-Starting a Physical Activity Program
Before planning a fitness goal, let us review the five rules in setting goals: the SMART
Rule.

S= Specific. Your goal should include details of what you want to accomplish.

M= Measurable. You should be able to measure your progress and accurately determine
whether you have accomplished your goal.

A= Attainable. Your goals should challenge you. They should not too easy or too hard.

R= Realistic. You should be able to reach your goal if you put in the time and

effort and have the necessary resources.

T= Timely. Your goal should be useful to you at this time in your life and can be

met in the allotted time.

Cross Training

Engaging in a variety of
physical activities to
strengthen different muscle
groups is known as cross
training. Jumping rope,
swimming, jogging, and
cycling are good training
activities for athletes.
Basics of a Physical Activity Program

All effective fitness programs are based on these three principles:

Overload – training the body harder builds muscular strength and

contributes to overall fitness.

Progression – is the gradual increase in overload necessary to achieve

higher levels of fitness. As an activity becomes easier to do, increase
the number of repetitions or sets or increase the amount of time spent
doing the activity.

Specificity – indicates that exercises and activities improve areas of

health_x0002_related fitness. For example, resistance training builds
muscular strength and endurance while aerobic activity improves
cardiorespiratory endurance.
The Warm-up

The warm-up is the initial stage

of any physical activity, involving
a brisk walk, stretching of large
muscles, and a slow, five-minute
run to prepare muscles for work,
reducing strain on the heart and
blood vessels.
The Workout

The part of an exercise when the

activity is performed at its
highest peak is called the
workout. To be effective, the
activity needs to follow the
F.I.T.T. formula–frequency,
intensity, time/duration, and
type.
The Cool-Down

To prevent muscle tightening

and dizziness after a workout,
cool down by slowing down,
continuing at a lower pace for
five minutes, and stretching for
five minutes.
Monitoring your Progress

To monitor your progress, keep a fitness

journal. In your journal, list your goals and
note frequency, intensity, duration and type of
each activity in which you participate. At the
end of 12 weeks, and every 6 weeks after that,
compare the figures to evaluate your progress.
Resting Heart Rate

Resting Heart Rate measures

heartbeats in one minute,
indicating fitness progress. A
healthy resting heart rate ranges
from 72-84 beats per minute,
with a decrease of 5-10 beats per
minute after four weeks of
fitness.
Training and Safety for Physical Activities

Beginning a new physical

activity can be exciting. It also
requires some preparation to
make sure that you stay safe
and get the most out of the
activity.
a. Training and Peak Performance-To become fit, prioritize good
body care, including eating nutritious food, drinking plenty of fluids,
getting adequate rest, and avoiding harmful substances like tobacco
and alcohol. Start a formalized training program with guidance from
a physical education teacher or coach.

b. Nutrition and hydration-are crucial for training programs,

providing energy for peak performance and promoting alertness,
focus, faster reaction times, and better endurance. Drinking plenty of
water before, during, and after vigorous physical activity helps
maintain proper body function.

c. Adequate rest-is crucial for training programs, as too little can

disrupt the nervous system, leading to errors, accidents,
forgetfulness, irritability, and depression in teens.
d. Avoiding Harmful Substances-Avoiding harmful substances
such as tobacco, alcohol, anabolic steroids, and other drugs is
another part of maintaining an athletic training program.

e. Anabolic Steroids-Anabolic steroids are synthetic substances

that are similar to the male hormone testosterone. It is illegal to
use steroids without a prescription, and those who test positive
for steroid use are disqualified from competitions.

f. Nutritional Supplements-Nutritional supplements are

nonfood substances that contain one or more nutrients that the
body needs such as vitamins or minerals. The best way to get
nutrients is from food. Multiple vitamin and mineral supplement
are advisable.
g. Safety First-Safety in sports and physical activities is crucial.
To reduce injury risk, visit a healthcare professional for a health
screening, use appropriate safety equipment, be alert, play at
your skill level, warm up and cool down, stay in designated areas,
obey rules and restrictions, and practice good sportsmanship. If
injured during physical activity, inform a physical education
teacher, coach, or adult immediately.

h. Using Proper Equipment-Before starting a new physical

activity, ensure proper equipment is used, check it for fit and
condition, and wear appropriate safety gear. Wear appropriate
footwear and clothing, such as comfortable, laced shoes, socks,
and non-restrictive clothing. Dress lightly in warm weather and
loosely in cool weather for comfort.
 GROUP 6

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