Chapter 15 Staying Physically Active: A Way of Life
365
step test.” Then list specifi c steps for
achieving your goal. You might write “I
will bicycle for 30 minutes after school
on Monday and Thursday. I will skate
for 30 minutes after school on Tuesday
and Friday.” You might want to write
your goal and the steps for achieving it
as a personal exercise contract. Post a
copy of the contract in a spot where you
will see it several times a day.
Your chances for success are much
better if you write down what you
accomplish. Keep a record of when
you exercise and for how long. You
will be less likely to skip an exercise
session if you know it will show up on
your record. You will feel good about
yourself when you see how faith-
fully you are following your exercise
contract. Be sure to praise yourself for
your success.
Fitness goals take time to achieve.
However, you should see some signs of
improvement within a few weeks, 15-14.
If you have been following your contract
and do not see improvement, evaluate
your exercise plan carefully. You may
need to revise the steps you are using
to reach your goal. You may also want
to consider seeing a fi tness counselor.
When you achieve your goal, congratu-
late yourself for a job well done. Then set
a new goal and begin working toward it.
Choose Activities You
Enjoy
Physical activity should be fun, not a
chore. If you choose activities you enjoy,
you are more likely to stick with your
exercise program. You may enjoy outdoor
activities such as hiking and canoeing.
Perhaps you like the competition of team
sports. Maybe you prefer such partner
sports as tennis or handball that you
can play with a friend. No matter what
activity you choose, the important point
is to be active.
Variety can help keep an exercise
program enjoyable. You may become
bored following the same exercise
routine day after day. Doing different
types of activities can keep you from
15-13 Choose activities you enjoy that will help you develop health components of
fitness in which you are weak.
Building Health Components of Fitness
Health Component of
Physical Fitness
Activities
Cardiorespiratory Fitness Aerobic dancing, bicycling, cross-country skiing,
hiking, in-line skating, rope jumping, rowing,
racquetball, soccer, swimming
Muscular Endurance Backpacking, calisthenics, cross-country skiing,
football, gymnastics, ice skating, in-line skating,
mountain climbing, rowing, swimming, weight training
Strength Backpacking, ballet, football, gymnastics, walking,
weight training
Flexibility Aerobic dancing, ballet, calisthenics, gymnastics,
modern dance
Body Composition Aerobic dancing, bicycling, cross-country skiing, handball,
hiking, in-line skating, mountain climbing, racquetball,
rope jumping, rowing, soccer, swimming, walking