Foundations of Personal Fitness

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What You Will Do

• Describe the specificity principle and how it
  applies to a fitness program.
• Design goals for your fitness program.

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Terms to Know

• specificity principle
• short-term goals

• long-term goals

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Specificity and Fitness

• In the last lesson, you learned about the
  overload principle. Another important component
  of any fitness plan is specificity.

To achieve your personal fitness goals, you must
work specific areas. Every exercise or physical
activity works at least one component. Any
component or muscle that is not involved in the
exercise or activity will remain unchanged.
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Specificity and Change

• To apply the specificity principle effectively,
  you need to evaluate your personal fitness goals
  and design a plan that will target specific areas
  of your fitness.

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Goal Setting

• Setting goals is essential tothe success of any
  effort.

Some goals are short-term goals.
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Goal Setting

• Goals that take longer to achieve are long-term
  goals.

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Goal Setting
Recommendations
Keep your goals simple, specific, and realistic.
List ways that help you reach your goals.
Seek help from others who can help you achieve
your goals.
Be flexible in case you need to reevaluate your
progress.
Keep records to monitor your progress.
Be positive. Avoid being negative about yourself.
Reward yourself in a healthy way as you achieve
your goals.
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Goal Setting

• If a special situation arises, you need to be
  prepared to adjust your fitness program.
• Injury and illness are two situations that
  require adjustments to your fitness program.

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Choosing Activities

• Consider these factors when designing your
  fitness program

• Where you live
• Time and place
• Personal safety
• Comprehensive planning

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Record Keeping

• Record keeping is just as important to the
  beginning exerciser as it is to the
  high-performance athlete.
• Keeping records is critical to reaching your
  goals safely.

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Record Keeping

• Your goals
• The days you exercise
• Time, distance, and intensity
• Environmental conditions
• Different routes you may have taken
• Places you exercised
• Specific activities or exercises you did
• Any injuries
• Foods and liquids consumed
• Weight loss or gain
• Progress

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Lesson 3 Review
Reviewing Facts and Vocabulary
1. Vocabulary Overloading a particular component
will lead to fitness improvements in that
component alone To succeed, you must apply the
specificity principle to your personal fitness
plan.
2. Recall Answers will vary but might include
keeping the plan simple, specific, realistic,
flexible, and positive.
3. Recall Record keeping helps you determine
whether you are meeting your personal fitness
goals and any changes needed.

1. Vocabulary Describe the specificity principle.
   What is the role in a personal fitness plan?
2. Recall List four factors to consider when
   setting personal fitness goals.
3. Recall How can record keeping contribute
   positively to your personal fitness program?

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