DEVELOPING A PERSONAL FITNESS PROGRAM WE ARE WHAT

DEVELOPING A PERSONAL FITNESS PROGRAM “WE ARE WHAT WE REPEATEDLY DO, THEREFORE EXCELLENCE IS NOT AN ACT, BUT A HABIT” -ARISTOTLE-

MAKING A CHANGE • START BY THINKING ABOUT IT • MAKE GOALS AND PREPARE FOR ACTION • TAKE ACTION! • MAINTAIN A GREAT THING FOR LIFE!

WRITE YOUR PERSONAL FITNESS GOAL NAME __________________ MY GOAL IS TO ______________ FOR AT LEAST (WRITE ONE FAVORITE ACTIVITY HERE) ______ MINUTES _____ TIMES EACH WEEK. (MINUTES / DAY) (NUMBER OF TIMES)

PARTICIPATION CHECK LIST • HAS A DOCTOR EVER SAID YOU HAD HEART TROUBLE ? • HAVE YOU SUFFERED FROM CHEST PAINS? • DO YOU OFTEN FEEL FAINT OR HAVE SPELLS OF SEVERE DIZZINESS? • HAS A DOCTOR EVER SAID YOUR BLOOD PRESSURE WAS TOO HIGH? • HAS A DOCTOR EVER TOLD YOU THAT YOU HAVE A BONE OR JOINT PROBLEM, SUCH AS ARTHRITIS? • IF YES ON ANY OF THESE QUESTIONS, YOU SHOULD CONSULT WITH YOUR DOCTOR BEFORE STARTING AN EXERCISE PROGRAM.

CREATE AN ACTION PLAN DECIDE WHAT YOU WANT (YOUR GOAL) VISUALIZE ACHIEVING THIS GOAL WRITE IT DOWN INCLUDE DETAILS REREAD IT OFTEN REWARD YOURSELF

PERSONAL ACTIVITY PLAN - GOALS • I WILL ACHIEVE THE FOLLOWING TRAINING/FITNESS GOAL IN THE NEXT 3 WEEKS. • TO REACH MY GOAL, I WILL: • THE POSSIBLE OBSTACLES TO REACHING MY GOAL ARE: • I WILL OVERCOME THESE OBSTACLE BY: • I WILL KNOW I’M SUCCESSFUL WHEN: • I CHOOSE THIS GOAL BECAUSE:

FIT TABLE Frequency Intensity Time Type Aerobic Capacity 3 - 6 times per week Moderate Vigorous 20 -60 minutes Jogging, Swimming, Bicycling, etc. Muscular Strength/ Muscular Endurance 2 -3 times per week Progressive Moderate Resistance 20 -60 minutes Weights, pushups, curl-ups, circuits, etc. Flexibility 4 -7 times per week Moderate Stretch 5 minutes before exercise 10 minutes after exercise Yoga, dynamic stretching, etc.

WORKOUT WORKSHEET Warm up Exercises 1. 2. Cool Down Exercises 1. 2. Aerobic Exercises 1. 2. Flexibility 1. 2. Muscular Strength/Endurance 1. 2. Strategies For Minor Injuries 1. 2.

Monday Fitness Category Aerobic Capacity Muscular Strength/Endurance Flexibility Tuesday Aerobic Capacity Muscular Strength/Endurance Flexibility Wednesda Aerobic Capacity y Muscular Strength/Endurance Flexibility Thursday Aerobic Capacity Muscular Strength/Endurance Flexibility Friday Aerobic Capacity Muscular Strength/Endurance Flexibility Saturday Aerobic Capacity Muscular Strength/Endurance Flexibility Sunday Aerobic Capacity Muscular Strength/Endurance Flexibility Intensity (Moderate to Vigorous) Time (How Long) Type (Describe Activity)

OVERLOAD AND PROGRESSION OVERLOAD • OVERLOAD IS THE AMOUNT OF RESISTANCE OR DISTANCE RUN TO PROVIDE A GREATER STRESS ON THE BODY THAN IT IS NORMALLY USED TO IN ORDER TO INCREASE FITNESS. • EXAMPLE: SUSIE NORMALLY JOGS 10 MINUTES, BUT TODAY SHE IS GOING TO JOG 30 MINUTES. SHE HAS APPLIED A GREATER STRESS ON HER BODY. PROGRESSION • PROGRESSION IS THE WAY A PERSON SHOULD INCREASE THE WORKOUT (WEIGHT LIFTED OR DISTANCE RUN). IT IS A GRADUAL INCREASE EITHER IN FREQUENCY, INTENSITY, OR TIME OR A COMBINATION OF ALL THREE COMPONENTS. • EXAMPLE: ON MONDAY, SUSIE IS GOING TO JOG 10 MINUTES. ON TUESDAY, SUSIE WILL JOG 12 MINUTES, AND ON WEDNESDAY SHE WILL JOG 15 MINUTES. SHE IS GRADUALLY INCREASING HER JOG TIME.

USING OVERLOAD AND PROGRESSION • FOR THE 2 ND WEEK OF YOUR PLANNED ACTIVITY LOG, CHOOSE 2 FITNESS AREAS YOU WOULD LIKE TO IMPROVE: • AEROBIC CAPACITY ____ • MUSCULAR STRENGTH/ENDURANCE ____ • FLEXIBILITY____ • USE THE OVERLOAD AND PROGRESSION PRINCIPLES, ALONG WITH THE 2 AREAS OF FITNESS YOU CHOSE TO IMPROVE, AND PROPERLY IDENTIFY THE CHANGES IN THE 2 ND WEEK OF YOUR ACTIVITY LOG. **

NUTRITION

NUTRITION 2

NUTRITION 3

NUTRITION CALCULATING BMR MEN BMR = (4. 536 X WEIGHT IN POUNDS) + (15. 88 X HEIGHT IN INCHES) – (5 X AGE) + 5 WOMAN BMR = (4. 536 X WEIGHT IN POUNDS) + (15. 88 X HEIGHT IN INCHES) – (5 X AGE) - 161