PathFit2 (Midterms)

• How to achieve your fitness goal

  • Set long-term goals
  • Set short-term goals
  • Measure your progress
  • Make your short terms goal attainable
  • Follow the plan
  • Find motivation
  • Reward yourself
• Exercise


  Involves engaging in physical activity and increasing the heart rate beyond resting levels. It is an important part of preserving physical and mental health.
• How to achieve your fitness goal

  • Set long-term goals
  • Set short-term goals
  • Measure your progress
  • Make your short terms goal attainable
  • Follow the plan
  • Find motivation
  • Reward yourself
• Exercise


  Involves engaging in physical activity and increasing the heart rate beyond resting levels. It is an important part of preserving physical and mental health.
• FITT principle


  A tried-and-true method of putting together an efficient workout plan. It's especially useful if you're someone who thrives on structure, as you can think of the components as a set of rules to follow. It's also great for monitoring your exercise progress with cardiovascular activity and strength training.
• FITT principle


  A tried-and-true method of putting together an efficient workout plan. It's especially useful if you're someone who thrives on structure, as you can think of the components as a set of rules to follow. It's also great for monitoring your exercise progress with cardiovascular activity and strength training.
• FITT principle components


  • Frequency
  • Intensity
  • Time
  • Type
• FITT principle components


  • Frequency
  • Intensity
  • Time
  • Type
• Frequency (cardio)


  When it comes to cardio
• Frequency (cardio)


  When it comes to cardio
• Frequency (strength training)


  When it comes to strength training. Also includes rest day.
• Frequency (strength training)


  When it comes to strength training. Also includes rest day.
• Intensity (strength training)


  • Amount of weight lifted
  • Number of repetitions completed
  • Number of sets
• Intensity (strength training)


  • Amount of weight lifted
  • Number of repetitions completed
  • Number of sets
• Intensity (cardio)


  1. Find your max heart rate (MHR)

  2. Find your target heart rate zone
• Intensity (cardio)


  1. Find your max heart rate (MHR)

  2. Find your target heart rate zone
• Time


  Duration of each exercise. Experts recommend at least 150 minutes of moderate-intensity exercise or at least 75 minutes of high-intensity exercise a week.
• Time


  Duration of each exercise. Experts recommend at least 150 minutes of moderate-intensity exercise or at least 75 minutes of high-intensity exercise a week.
• Type of exercise


  • Cardio
  • Strength training
• Type (cardio)


  • Running
  • Swimming
  • Walking
  • Dancing
  • Aerobics routines
  • Cycling
• Cardio


  Any type of exercise that improves your cardiovascular system, including running, swimming, walking, dancing, aerobics routines, cycling.
• Type (strength training)


  • Use of weights (e.g. bicep curls, bench presses)
  • Bodyweight exercises (e.g. squats, pushups, pullups, sit-ups)
• Strength training


  Any type of exercise that tones and strengthens the muscles, usually resulting in muscular hypertrophy. This includes the use of weights and bodyweight exercises.
• Types of exercise


  • Aerobic
  • Strength building
  • Balance Training
  • Endurance
  • Flexibility
  • Moderate intensity exercise
  • Vigorous Exercise
  • Intensity Exercise
  • Hip Hinge
  • Hip Dominant
  • Vertical Push
  • Horizontal Push
  • Horizontal Pull
• Types of exercise


  • Aerobic
  • Strength building
  • Balance Training
  • Endurance
  • Flexibility
  • Moderate intensity exercise
  • Vigorous Exercise
  • Intensity Exercise
  • Hip Hinge
  • Hip Dominant
  • Vertical Push
  • Horizontal Push
  • Horizontal Pull
• Aerobic exercise


  The kind that makes you breathe harder and builds your fitness up.
• Aerobic exercise


  The kind that makes you breathe harder and builds your fitness up.
• Strength building exercise


  Helps you build muscle. Anything that works your muscles will do, as long as you do the activity for long enough.
• Strength building exercise


  Helps you build muscle. Anything that works your muscles will do, as long as you do the activity for long enough.
• Balance Training


  Helps improve your balance by helping you build up core strength. This is especially helpful for people who are at risk of falls, including the elderly, but it is good for everyone.
• Physical Activity


  Any movement that increases your heart rate and breathing. Being physically active improves your health and well-being.
• Balance Training


  Helps improve your balance by helping you build up core strength. This is especially helpful for people who are at risk of falls, including the elderly, but it is good for everyone.
• Physical Activity


  • Going for a walk, bike, or run (join our indoor walking program)
  • Doing household chores
  • Taking the stairs instead of the elevator
  • Playing at the park
  • Raking leaves
• Endurance


  You can improve your endurance by doing an activity for increasing periods of time.
• Endurance


  You can improve your endurance by doing an activity for increasing periods of time.
• Physical activity recommendations by age

  • 0 to 4 years: 180 minutes daily, spread throughout the day
  • 5 to 17 years: 60 minutes each day of moderate- to vigorous-intensity physical activity
  • 18 years and older: 150 minutes each week of moderate- to vigorous-intensity physical activity, in bouts of 10 minutes or more
• Flexibility


  Really important and much overlooked when people think about exercise.
• Flexibility


  Really important and much overlooked when people think about exercise.
• Moderate Intensity


  You can usually tell that you are doing a moderate-intensity physical activity if you can talk but not sing a song while doing an activity.
• Moderate intensity exercise


  Any activity that increases your breathing rate slightly and makes you a bit warmer and your heart beat slightly faster, such as brisk walking, water aerobics, riding a bike, dancing, doubles tennis, pushing a lawn mower, hiking, rollerblading.