Lifetime Fitness: Ch 16-Designing Your Fitness Program

1. PEBPE4.c The learner will use the results of their FITNESSGRAM assessment to guide their personal fitness plan development. PEBPE4.d The learner will implement a comprehensive fitness plan and adjust FITT Principles (frequency, intensity, type, time) and Principles of Conditioning (specificity, overload, progression) necessary to maintain a healthy level of fitness. PEBPE4.f The learner will design an exercise program based upon age, gender, and current levels of fitness. Lifetime Fitness: Ch 16-Designing Your Fitness Program PEBPE1.d The learner will maintain accurate records (pre-assessment/sets/reps/fitness goals/ fitness plan/ post assessment)in a fitness portfolio. PEBPE2.d The learner will be able to integrate health & skill related fitness components into their daily activities. PEBPE3.a The learner will participate in fitness assessment and developmentally appropriate health-related fitness activities. PEBPE3.b The learner will accumulate the recommended minutes of moderate to vigorous physical activity outside of physical education class (60min daily). PEBPE4.b The learner will set and modify personal fitness goals (gender and age based) based upon pre/mid assessment results.

2. Goal Setting • Establish personal goals • Design an individualized program- help you reach your highest level of fitness Keep in Mind…. • EVERYONE can improve their health AND reach for optimal fitness! • DON’T compare yourself to others! • Seek to achieve YOUR highest level of fitness!

3. Why Set Goals? So you can achieve them! Goals- an outcome for you are striving, something you want to achieve or intend to do in live Goals: • Very specific and individual • Put in writing • Commit to yourself to seek highest level of health fitness

4. Clearly Stated Goals are: • Concrete- definite objective you want to achieve • Measureable- way of knowing when you have reached your goal • Related to a definite time frame- deadline by which you intend to reach your objective

5. Types of Goals Avoid discouragement: Don’t expect to accomplish some goals right away! You must have various types of goals! Must develop- Short-term, Intermediate and Long-term Goals • Short-term goals: attainable in a short time Examples: • Begin an exercise program • Evaluate diet for extra “fat” calories • Eat more fruit & veggies everyday • Lose 5 pounds by the end of three weeks

6. Types of Goals (Continued) • Intermediate goals: serve as milestone events along the way to achieving long-term goals. Examples: • Maintain consistent, vigorous aerobic exercise program • Avoid eating fast foods, processed foods and vending machine foods that are high in calories and fat • Begin a muscle toning program- use of weights for muscular strength and endurance • Lose 12 bounds by the end of the eight weeks.

7. Types of Goals (Continued) • Long-term goals: more difficult to commit to & take longer time to achieve Examples: • Lose 25 pounds of fat by the end of the semester • Increase distance completed by 50% for the 12 minute jog

8. How to Devise Attainable Goals They MUST be: • Important to you! • Are benefits worth the effort? • Is it worth your time? • Individual • Personal to you? • Related to your specific needs/interest? • Realistic • Doable/attainable? • Specific • State exactly what you want to achieve & target date to achieve it • Written down • Tangible reminder –can focus more clearly on achieving them

9. Developing Your Goals: Ask yourself questions • Do I have any potential obstacles? • Tried dieting in past, never worked- figure out how to over come….Include exercise in diet plan & avoid fad diets • What do I need to help me reach my goal? • More knowledgeable on exercises • Time management plan to include exercise in daily routine • New shoes or clothes • A support person- family, friend, teacher…. • How will I monitor my progress? • Keep a exercise and diet log • Chart my weight/body fat loss, increased strength/endurance • What will I do if I am tempted to quit OR give up? • Try different activity • Take a break from exercise, but set a date to start back quickly • Join exercise class/group • How do I know what a realistic goal is for me? • Able to achieve goal in class or must workout on own • How many weeks available to achieve goal? Change takes time! • Know initial fitness level

10. Applying Your Personal Goals • Identify areas you want to improve (based on Fitnessgram test results in all areas of health related fitness: • Cardiorespiratroy Fitness • Muscular Strength • Muscular Endurance • Flexibility • Body Composition • Apply appropriate fitness component to achieve the goal • Trying to reduce lower back problems- program to increase muscular strength & flexibility within lower trunk

11. Getting Specific: Write It Down Use your list of items you want to achieve in your Personal Fitness Plan to develop a chart/spreadsheet • Chart/spreadsheet which will include: • Goals you picked • Mark column under health related fitness components that will need improvement in order to achieve each goal • List specific activities you’ll do in order to achieve goals

12. How To Pick Appropriate Activities • Ones you enjoy the most • Ones that will help improve areas of weakness • Ones that you require special equipment that you have or can easily get • Ones that are easily accessible (transportation) • Ones that fit into your daily/weekly schedule or can you adjust your schedule • Ones that have realistic schedule –don’t be rushed or easy to quit • Ones you can do on your own if with others if needed • Ones that you’ll be easily motivated for or easily use assitance • Ones that have variety to reduce boredom • Ones that people can assist you with in order to “stick with it”

13. Evaluating Sports and Recreational Activities Keep in mind: You must get fit to play a sport, not play a sport to get fit! • Supplement exercise program through sports & recreational activities • Can contribute to all around fitness level IF: • Perform activity long enough • Perform at high enough intensity • Activity is highly competitive NOT recreational • Activity is beneficial- time with friends/socializing, relaxing, fun • Activity enhances health related fitness components CAN’T SUBSTITUTE FOR PERSONAL FITNESS PLAN!

14. To Achieve Well Rounded Level of Fitness: Skill Related Components of Fitness • Agility • Racquetball • Step Aerobics • Soccer • Coordination • Handball • Judo • Rope Jumping • Reaction Time • Karate • Baseball • Swimming • Balance • Gymnastics • Cycling • Power • Weight training • Rowing • Speed • Swimming • Skating Health Related Components of Fitness • Cardio & Body Comp: • Jogging • Swimming • Cycling • Rowing • Backpacking • Basketball • Racquetball • In line skating • Muscular Strength/Endurance: • Exercises with free weight • Exercises with resistance machines (See Ch 14 for details) • Flexibility • Stretching exercises (See Ch 15 for details)

15. Maintaining Your Program • Start slowly • Make activity priority in schedule • Have backup plan • Motivate yourself for exercise • Avoid boredom by varying: program, music, etc • Exercise with others • Post exercise log so visible and record daily • Reward yourself as you achieve goals • Don’t expect too much too soon • Know and avoid excuses for NOT working out • Increase duration (time) and/or frequency (how often) of exercise rather than intensity (how hard) • Listen to your body • Avoid competition with others- pushing yourself unrealistically • DO IT FOR YOU!!!

16. Evaluating Your Plan Six weeks into your fitness plan implementation, evaluate it and take into consideration: • Were you able to complete the program as planned? If not, what are the obstacles? • Did you enjoy the activities? If not, what would you change? • Have you noticed any changes in your health/fitness level? If so, what and if not….why? • What changes would you make to improve your plan?