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CREATING SHORT AND LONG TERM GOALS BASED ON HEALTH-RELATED FITNESS
Health-Related Physical Fitness has five important components:
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Aerobic endurance/cardio-respiratory fitness
Muscular strength
Muscular endurance
Flexibility
Body composition
Aerobic Endurance/Cardio-respiratory Fitness
Aerobic endurance pertains to the body's ability to use oxygen. It is the combination of the respiratory
system (lungs) and the circulatory system (cardio-heart and blood vessels) that provides the working
muscles with enough oxygen to continue exercise for extended periods of time. Aerobic endurance
allows you to last longer when participating in activities such as running, walking, climbing stairs, riding a
bike or swimming. The more aerobic endurance people have, the easier it is for them to participate in
physical activity.
When exercising for aerobic endurance, you should never be breathless or exercise to the point that you
cannot talk while engaging in the activity. Aerobic exercising includes activities that use the large muscle
groups such as the legs and arms. Aerobic activities include: brisk walking, jogging, bicycling, swimming,
aerobic dance, racket sports and rowing.
Muscular Strength and Endurance
Muscular strength is the ability to exert a force against some type of resistance. Lifting a weight, picking
up books from a desk and standing up from a chair are all examples of muscular strength. Strengthening
the muscles allows people to lift heavier weights, pick up more books from a desk or stand up from a
chair with greater ease.
Muscular endurance refers to the ability to repeat muscle exertions. Sit-ups, push-ups, moving many
boxes of books and squatting repeatedly are examples of muscular endurance activities. As muscular
endurance increases, the ability to repeat muscle exertions also increases.
Flexibility
Flexibility is the ability to move through the full range of motion allowed by a joint. Flexibility depends
on many factors, including age, gender, body fat/muscle mass ratio and exercises done to enhance
flexibility. Females tend to be more flexible than males because of their body composition (body fat to
muscle mass ratio). The older people get, the less flexible they become, because joint mobility
decreases. The more a joint is used, the more flexible it will become.
Increasing flexibility is most effectively achieved through stretching. Stretching lengthens the muscles.
The most important areas in which to maintain flexibility are the neck, shoulders, hamstring muscles
(back of upper leg), chest and hips. It is important to never stretch a cold muscle. Always warm up
before stretching with some light activity. In addition, never bounce when stretching, and don't stretch
to the point of pain.
Body Composition
Body composition refers to percentage of body fat found in the body. The number of pounds a person
weighs is not as important as body fat percentage. Women should fall within the range of 19 to 26
percent body fat, and men should fall within the range of 15 to 19 percent body fat. Women typically
have a greater percentage of body fat, due to the extra energy demands placed upon their bodies during
pregnancy and breast feeding-this is a natural occurrence. Several different tests can evaluate body fat
percentage. Qualified health care professionals should perform these tests. Body fat percentage can be
altered through a sound exercise program and healthy eating habits (those that follow the dietary
guidelines).
It is important to use goal setting to improve and maintain the five health-related fitness components.
Personal goal setting is a valuable part of achieving a healthy lifestyle. When setting personal goals, it’s
important to come up with fitness goals that are challenging but achievable.
GOAL SETTING
Goal-setting means showing steps in a process to set and achieve a goal. Development of goal-setting
skills is needed to help make health-enhancing choices, to choose behaviors that promote health, and to
reduce the risk of illness and injury. Goal-setting skills include recognizing a need for improvement, and
understanding how to set a realistic and achievable goal.
The goal-setting process includes making a clear goal statement that defines a realistic goal, a plan for
reaching the goal, and a reward for when the goal is reached. There are a variety of processes that can
be used to set goals. Important goal-setting steps include:
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Set a goal.
Look at options to meet the goal.
Establish a plan.
Think about rewards for reaching the goal.
Monitor your progress toward the goal.
Evaluate progress. If needed, adjust the goal and redo the plan.
A short term goal can take an hour, a day, or a week. Short term goals are usually used to support your
long term goals. They are easier to achieve and can be used as a building block to reach your long term
goal. A long term goal usually takes a few weeks, a month, or even a year. The long term goal can also
be referred to as your overall goal. It's a good idea to give a time frame for both short and long term
goals to ensure success.
Name:
Period:
CREATING SHORT AND LONG TERM GOALS BASED ON HEALTH-RELATED FITNESS
Objective: Students will be able to use the goal-setting steps to set a goal related to their level of
physical activity and fitness data.
Answer the following questions in complete sentences.
1. How can improving your health-related fitness impact your overall health and wellness?
2. Explain your strongest area of health-related fitness.
3. Explain the health-related fitness component that needs improvement.
4. What are three different benefits of achieving a healthy fitness level in each component of healthrelated fitness?
5. Write a brief description of your activity level during the past month. Are you participating in at least
60 minutes of daily physical activity on a regular basis? Explain.
6. Use the goal-setting steps to create a short-term and a long-term goal for improving your physical
fitness based on your recent fitness results.
My short-term goal:
My long-term goal:
7. How do you plan on evaluating progress toward your goals?
8. How do you plan on rewarding yourself for achieving your goal?
GOAL SETTING
Student work demonstrates proficiency by showing the ability to:
 Identify benefits to improving fitness.
 Identify strengths and areas of improvement.
 Set health-enhancing goals for physical activity.
 Make realistic plans to meet goals.
 Establish rewards for meeting goals.
 Evaluate their success in meeting goals.