1. Chapter Fourteen Designing Your Own Program You cannot hope for success, you’ve got to plan for it.

2. Objectives zWhat are the physical fitness components you should address when designing your personal fitness program? zWhat should you consider when beginning a fitness program? zWhat are the steps in designing a personal fitness program? zWhich motivational strategies may help you keep your program going?

3. Chapter 14 Value zThe information in this chapter will allow you to design a personal fitness program that will help you achieve all the benefits of a personal fitness program. You will not be dependent on going to a fitness center and paying someone to help you. zThis chapter will provide you guidelines what will allow you to develop a balanced fitness program that includes the health-related components of fitness, nutrition, and stress management. A program that will assist you in looking good, and feeling good.

4. Vocabulary the range of movement possible at various joints ability of the heart, blood vessels, and respiratory system to supply oxygen and nutrients to the muscles during exercise ability of muscles to exert a force one time ability to use muscles for a long period of time Apply training principles and concepts toward designing a program that will lead to an optimal level of: flexibility — cardiovascular fitness — muscular strength — muscular endurance —

5. Vocabulary how much a person would weigh if he or she had an appropriate percentage of body fat methods used to keep stress under control stress management — ideal body weight —

6. Evaluate Goals

7. Develop a Total Personal Fitness Program zShould result in you looking good and feeling good. z4 Areas to consider yhealth-related activities ysports skills ystress diversion activities ygood nutrition Objectives

8. Starting Your Program zInclude all of the health-related components of physical fitness. zFollow basic guidelines ydetermine need for medical exam yconduct physical fitness evaluation yset realistic goals yselect activities that help reach goals Objectives 1 of 2

9. Starting Your Program zBase decision on physical fitness assessment. zFollow the principles of training. Objectives 2 of 2

10. Designing Your Personal Fitness Program 1. Evaluation 2. Goal setting 3. Selection of activities 4. Application of training principles 5. Periodic assessment Objectives

11. Personal Fitness Program Case Study — Vanessa 15 years old, 9th grader Never been real active, but wants to participate in activities like tennis Slightly overweight

12. Steps in Designing Vanessa’s Personal Fitness Program zEvaluation zGoal Setting zSelection of Activities zApplying training principles

13. Vanessa’s Evaluation zRecord fitness levels in the following areas: 3cardiovascular fitness 3flexibility 3abdominal strength and endurance 3upper body strength and endurance 3body composition

14. Vanessa’s Goal Setting zImproved appearance zImproved self-concept zBetter posture zImproved cardiovascular endurance zImproved muscular endurance zImproved upper body strength

15. Vanessa’s Selection of Activities zConsider exercises/activities that will help her reach fitness goals zConsider personality, attitude, costs, availability, and environmental concerns

16. Applying Training Principles to Vanessa’s Program zApply the principles of overload, progression, and specificity to ycardiovascular yflexibility ymuscular strength ymuscular endurance ybody composition Objectives

17. Vanessa’s Cardiovascular Fitness Goal: run mile in 10:30 min. on post-test zPrinciple of Overload biking walk/jog F F: # sessions per week 103 I I: target H.R. for 10 sec.23-3124-28 T T: length of session 1mile/10min. 30min. Vocabulary

18. Vanessa’s Cardiovascular Fitness zPrinciple of Progression ystart at low intensity ybegin walking then progress to jogging zPrinciple of Specificity yworking legs by biking ycardiovascular exercises Vocabulary

19. Vanessa’s Flexibility zGoal: To score 24cm on post-test zPrinciple of Overload yF yF:# session per week - 10 yI yI: length of stretch - point of slight discomfort  T  T: time of stretch - 15sec/3sets per exercise Vocabulary

20. Vanessa’s Flexibility zPrinciple of Progression ystart with 15 sec. and work toward 30 sec. zPrinciple of Specificity y10 static stretches Vocabulary

21. Vanessa’s Muscular Strength zGoal: perform 1 pull-up on post-test zPrinciple of Overload yF yF:# sessions per week5 yI yI: resistancebody weight/5 sec. yT yT: length of session3 - 5 reps Vocabulary

22. Vanessa’s Muscular Strength zPrinciple of Progression ystart with 3 pull-ups and work to 5 pull-ups zPrinciple of Specificity yweight training ynegative pull-ups Vocabulary

23. Vanessa’s Muscular Endurance zGoal: perform 37 sit-ups on post-test zPrinciple of Overload yF yF: # sessions per week3 yI yI: resistance - body weight using regular sit-ups yT yT: length of session - 1 set maximum sit-ups Vocabulary

24. Vanessa’s Muscular Endurance zPrinciple of Progression yreach 27 sit-ups zPrinciple of Specificity yworks abdominal muscles Vocabulary

25. Vanessa’s Body Composition zGoal: body composition measurement of 34mm on post-test zIncrease calorie output zDecrease calorie intake Vocabulary

26. Calorie Expenditure Formula Calories In consumed in 1 week: 16,800 planned reduction each week: 1,400 16,800 - 1,400 = 15,400 Calories Out burned each week: 15,000 additional burned each week:1,900 15,000 - 1,900 = 16,900 Total calories burned each week: 16,900 - 15,400 = 1,500 n Vocabulary

27. Vanessa’s Stress Management zStress stems from peer interaction zUse exercise for stress reduction and relaxation zIdentified weaknesses and set personal goals Vocabulary

28. Vanessa’s Periodic Assessment zUse short-term goals to monitor progress zCardiovascular: time self halfway through the semester zFlexibility: use sit-and-reach box zMuscular strength: regular pull-up once per week

29. Vanessa’s Periodic Assessment zMuscular endurance: workouts self-testing zBody composition: weigh once week, mirror test, skinfold once per month, fit of clothes zManaging stress: evaluate stress level once per week

30. Keep It Going! zFight boredom with variety. zExercise with a friend. zKeep records. Objectives

31. Record Progress toward Goal

32. Summary zPhysical activities should meet needs in 4 areas. zFollow 5 basic steps in planning. zMake physical fitness part of your routine.

33. Objectives What are the physical fitness components you should address when designing your personal fitness program? What factors should you consider when beginning a fitness program? What are the steps in designing a personal fitness program? Which motivational strategies may help you keep your program going?

34. Study Question zTrue or False yA total personal fitness program includes only those activities that are vigorous in nature. yYour physical fitness program should be just like your friend's program. yA medical exam is not necessary unless you have a health problem or you are an adult. False

35. Study Question zTrue or False yGoal setting is an important key to a successful personal fitness program. yWarm-up and cool-down are only important for adults who have not been exercising. True False