2. Copyright © 2002 Career Publishing, Inc. Visual 8-1 Your Project Goals Time Schedules Habits & Preferences

3. Copyright © 2002 Career Publishing, Inc. Visual 8-2 Program Design Mode Intensity Duration Frequency Special Considerations Fun Rest & Sleep

4. Copyright © 2002 Career Publishing, Inc. Visual 8-3 Mode the equipment and exercises used in an exercise program

5. Copyright © 2002 Career Publishing, Inc. Visual 8-4 Intensity the degree of effort required to complete a physical activity

6. Copyright © 2002 Career Publishing, Inc. Visual 8-5 Duration the length of time an activity is performed

7. Copyright © 2002 Career Publishing, Inc. Visual 8-6 Frequency the number of times an activity is performed within a specific time frame

8. Copyright © 2002 Career Publishing, Inc. Visual 8-7 Safely Increasing and Maintaining Fitness Levels Progression –add small amounts of work to each practice session as capacity increases Variety –maintain interest by varying the exercise –by altering strengthening days with cardiorespiratory activity days, muscles have a chance to recover

9. Copyright © 2002 Career Publishing, Inc. Visual 8-8 Taking Responsibility for Our Health Exercise Regularly Eat Sensibly Eliminate Smoking Control Body Weight Limit Alcohol Consumption Avoid Drug Abuse

10. Copyright © 2002 Career Publishing, Inc. Visual 8-9 Modes Pre practice calisthenics and stretching After practice weight room work out Guided weight machine for hamstrings Guided weight machine for quadriceps Ankle tubing exercises Program Warm-up Jog two warm-up laps around the soccer field Stretching: Hold 15 seconds each side. Repeat twice Standing quadriceps stretches Standing hamstring stretches (stretch hamstrings separately from low back by keeping the back straight and the head up to stretch hamstrings, then dropping the head to stretch the low back) Gastrocnemius stretch Soleus stretch Hip/trunk stretch Arm circles forward, then back (4 each direction)