Putting Together a Complete Fitness Program Chapter 7
- Slides: 18
Putting Together a Complete Fitness Program Chapter 7 Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 7 © Mc. Graw-Hill Higher Education
Developing a Personal Fitness Plan 1. Set goals 2. Select activities 3. Set a target frequency, intensity, and time for each activity 4. Set up a system of mini-goals and rewards 5. Include lifestyle physical activity in your program 6. Develop tools for monitoring your progress 7. Make a commitment Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 7 © Mc. Graw-Hill Higher Education
1. Set Goals Ø Set general and specific goals Ø Set long-term and short-term goals Ø Set realistic goals Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 7 © Mc. Graw-Hill Higher Education
2. Select Activities ØSelect activities for each component of health-related fitness § § § Cardiorespiratory endurance Muscular strength Muscular endurance Flexibility Healthy body composition Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 7 © Mc. Graw-Hill Higher Education
2. Select Activities Ø Consider the following: § § § Fun and interest Your current skill and fitness level Time and convenience Cost Any special health needs Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 7 © Mc. Graw-Hill Higher Education
3. Set Targets for FITT Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 7 © Mc. Graw-Hill Higher Education
4. Set Up a System of Mini. Goals and Rewards ØBreak specific goals into several steps ØSet a target date for each step ØAllow several weeks between mini-goals Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 7 © Mc. Graw-Hill Higher Education
5. Include Lifestyle Physical Activity in Program ØBe more active during your daily routine ØUse your health journal to track your activities Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 7 © Mc. Graw-Hill Higher Education
6. Develop Tools for Monitoring Your Progress Ø Sample program log Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 7 © Mc. Graw-Hill Higher Education
6. Develop Tools for Monitoring Your Progress Ø Sample program progress graph Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 7 © Mc. Graw-Hill Higher Education
7. Make a Commitment Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 7 © Mc. Graw-Hill Higher Education
Putting Your Plan into Action 4 Start slowly and increase fitness gradually 4 Find an exercise buddy 4 Vary your activities (cross-training) 4 Cycle the volume and intensity of your workouts 4 Adapt to changing environments and schedules 4 Expect fluctuations and lapses Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 7 © Mc. Graw-Hill Higher Education
Maintaining Your Program: Fit for Life 4 Be safe 4 Have several exercise options 4 Keep an exercise journal 4 Reward yourself 4 Choose other healthy lifestyle behaviors Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 7 © Mc. Graw-Hill Higher Education
Choosing Exercise Footwear 4 Consider activities, location and intensity of workouts, and foot type 4 Check fit and style carefully Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 7 © Mc. Graw-Hill Higher Education
Sleep 4 The amount of sleep each person needs varies, but many people do not obtain enough sleep. 4 Everyone needs both rapid-eye movement (REM) and non-REM sleep. During REM sleep, a person’s brain activity is high and he or she dreams continuously. Non-REM sleep is characterized by a slow and even brain wave pattern. Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 7 © Mc. Graw-Hill Higher Education
Sleep Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 7 © Mc. Graw-Hill Higher Education
Exercise Guidelines for People With Special Health Concerns 4 Regular, appropriate exercise is safe and beneficial for many people with chronic conditions 4 Arthritis 4 Asthma 4 Diabetes 4 Heart disease and hypertension 4 Obesity 4 Osteoporosis Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 7 © Mc. Graw-Hill Higher Education
Exercise Guidelines for Life Stages 4 Children and adolescents 4 Pregnant women 4 Older adults Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 7 © Mc. Graw-Hill Higher Education
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