Active Recreation and
Healthy Lifestyle
Choices
Introduction to Physical Activity
• Physical activity is any bodily
movement that requires energy
expenditure
• Regular physical activity is essential
for maintaining good health
• Different types of activities: aerobic,
strength training, flexibility exercises
• Focus on making informed choices for
an active lifestyle
Understanding the Physical Activity
Index
• A measure of activity level and
intensity
• Categories: Sedentary, Light,
Moderate, Vigorous
• Weekly recommended activity
minutes: 150 moderate or 75
vigorous
• Importance of tracking personal
activity levels
The FITT Formula - Frequency
• How often you exercise
• Recommended frequency: 3-5 times
per week
• Varies based on fitness goals
• Importance of consistency in
exercise routine
The FITT Formula - Intensity
• How hard you exercise
• Heart rate monitoring
• Rating of Perceived Exertion (RPE)
scale
• Target heart rate zones for
different fitness levels
The FITT Formula - Time
• Duration of exercise sessions
• Recommended minimum: 20-30
minutes per session
• Progressive increase in duration
• Time management for effective
workouts
The FITT Formula - Type
• Different forms of exercise
• Cardiovascular activities
• Strength training exercises
• Flexibility and balance work
Rest and Recovery
• Importance of adequate rest
between workouts
• Sleep requirements for athletes
• Active recovery vs. complete rest
• Signs of overtraining
Increasing Exercise Intensity
• Progressive overload principle
• Safe methods to increase intensity
• Monitoring body response
• Guidelines for intensity progression
Active vs. Passive Recreation
• Active: requires physical effort
• Passive: minimal physical exertion
• Examples of each type
• Benefits and limitations
Sports Participation
• Team sports opportunities
• Individual sports options
• School-based athletics
• Community sports programs
Physical Benefits of Active
Recreation
• Improved cardiovascular health
• Enhanced muscular strength
• Better flexibility and coordination
• Weight management
• Increased bone density
Health Benefits
• Reduced risk of chronic diseases
• Improved immune system function
• Better sleep quality
• Enhanced energy levels
• Improved body composition
Mental and Emotional Benefits
• Stress reduction
• Improved self-esteem
• Better focus and concentration
• Mood enhancement
• Anxiety and depression
management
Social Benefits
• Team building skills
• Communication development
• Leadership opportunities
• Community involvement
• Friendship formation
Extra Effort Benefits
• Goal achievement
• Personal growth
• Improved performance
• Increased confidence
• Long-term success
Creating an Active Lifestyle Plan
• Setting realistic goals
• Choosing enjoyable activities
• Building a support system
• Tracking progress
• Maintaining motivation
Safety Considerations
• Proper warm-up and cool-down
• Equipment safety
• Weather considerations
• Injury prevention
• When to seek medical advice
Technology and Active Recreation
• Fitness apps and trackers
• Online workout resources
• Virtual training programs
• Social media fitness communities
• Digital goal tracking
Long-term Success Strategies
• Building sustainable habits
• Overcoming obstacles
• Adapting activities over time
• Setting new challenges
• Celebrating achievements
Summary and Resources
• Key takeaways
• Local recreation facilities
• School sports programs
• Community fitness events
• Additional learning resources
