PFit_Lesson 3.2

Lesson 2

Where Does Your Journey Begin?

UNIT 3

What Do You Want
to Accomplish?

Open Ended

What do you think a baseline is and why is it important when developing a fitness plan?

BASELINE

The next step in developing goals for your personal

fitness plan is to figure out your starting points.

The best way to find a starting point is to

perform a test of a specific skill.

They are designed to provide information,

data, and an overview of your current

performance level.

baseline: a collection of data

used to create a plan and

measure exercise or activity

progress over time

Multiple Select

What tests were used in our class to determine your fitness baseline?

• Pushups

• Curlups

• 1 mile walk/run

• Shoulder Stretch

CARDIOVASCULAR

ENDURANCE

Strengthens the

heart and lungs

Assessing Your Fitness

MUSCULAR STRENGTH

The amount of force your

muscles can exert

“How much”

MUSCULAR ENDRUANCE

The ability to use your

muscles for a prolonged

period of time

“How many”

FLEXIBILITY

Your body’s range of

motion of the

muscles at the joint

BODY COMPOSITION

Refers to the

amount of muscle,

fat, water, and bone

in our bodies

GCA

REMEMBER THE FIVE COMPONENTS OF FITNESS

Personal

Fitness

Open Ended

Why do we complete these fitness tests? How can we use the data?

Why Do You Need Data?

For Your Health

For general health, test results can give you a glimpse of

many different components of your fitness. It is helpful (and

healthful) to know your own body. Access to test data can

allow you to notice changes in how you feel or perform,

including positive progress as well as issues of concern, like

injury or illness.

For Your Performance

For athletes, test data might help you understand why you

compete at certain levels and can allow you to use your

training time most effectively. Results highlight your unique

strengths and weaknesses to better and more safely guide

your personal fitness plan, make necessary adjustments,

and identify your ideal training intensity levels. Intensities

that are too low will provide fewer benefits, and intensities

that are too high can be unhealthy.

Personal

Fitness

GCA

Data brings a clarifying focus to all your hard work, revealing newfound

strengths and abilities, as well as areas to improve on.

Open Ended

What are some signs that you might be pushing your body too hard when it comes to exercise?

Multiple Select

What are symptoms of overtraining?

(mark all that apply)

• Excess Soreness

• Lazyness

• Increased competitiveness

• Persistent Fatigue/Sleep Issues

OVERTRAINING
OVERTRAINING

•Even the most devoted athlete knows
all training requires rest periods which
allow the body to adapt.

•Overtraining, or too much training,
can lead to injury and the loss of
certain fitness dreams.

•Everybody who wants to be fit needs
to understand moderation and how to
take a break when you need it!

Multiple Choice

The best way to avoid overtraining is to ________________.

• never miss a day.

• allow your body time to rest and repair.

• not exercise ever.

• never switch up your training methods.

Let’s say one of your goals is to hold a plank
for three minutes. Knowing how long you
can hold a plank now is the data you need
to work toward your goal.

Establish base levels of fitness

Assess certain components
of fitness & performance

Physical fitness activities are beneficial even without test data.
However, if they are related to your specific goals and are
available to you, fitness tests can be useful for many reasons.

GCA

Personal

Fitness

It’s important to understand your body
composition as a general fitness marker when
you begin working toward your goal so you will
be able to observe changes as they occur.

Identify strengths & weaknesses

Testing may reveal that you have good speed
for running but need to improve your power
for jumping. Determining areas that need
improvement can provide direction for your
personal fitness program.

Highlight focus areas for your
personal training program

For example, you might be trying to improve your
serve in tennis. You can get a baseline of how
many serves you get inbounds today and then
compare that number to inbound serves three
weeks from now.

Determine your optimum training
zones & intensities

Finding your target heart rate zone or learning
to gauge your perceived rate of exertion will
benefit your training. These are self-test
methods you can use periodically throughout
your training plan no matter which exercises
you choose to include.

If you have been unable to increase your
bench press levels over several weeks, you
might need to reevaluate your weightlifting
training plan to add weight, repetitions, or
frequency to your workouts.

Assess the effectiveness of
your training program

Help you plan the next
phase of your training

Physical fitness activities are beneficial even without test data.
However, if they are related to your specific goals and are
available to you, fitness tests can be useful for many reasons.

GCA

Personal

Fitness

Once you reach a goal, like holding a three-
minute plank, you might extend that goal to
four minutes or shift your focus to a different
goal like completing 30 push-ups in one
minute.

Improve your understanding of
your own fitness

For example, taking a broad look at your resting
heart rate, body composition, and one-mile run
time after six weeks of training can help you
analyze your progress and make adjustments
when necessary.

Boost your fitness motivation

For example, using your testing data to create
a graph as a way to visibly see your own gains
in fitness over time can be very motivating and
can keep you moving toward your goals.

Multiple Choice

Ticket out the door:

A collection of data used to create a plan. It is essential for each goal and it represents the M (measurable) criteria in SMART Goal.

• Achievable

• Hypertension

• Baseline

• Perseverance