Presentation on theme: "Putting Together a Complete Fitness Program"— Presentation transcript:
1 Putting Together a Complete Fitness Program Chapter 7
2 Developing a Personal Fitness Plan 1. Set goals2. Select activities3. Set a target frequency, intensity, and time for each activity4. Set up a system of mini-goals and rewards5. Include lifestyle physical activity in your program6. Develop tools for monitoring your progress7. Make a commitment
3 1. Set Goals Set general and specific goals Set long-term and short-term goalsSet realistic goals
4 2. Select ActivitiesSelect activities for each component of health-related fitnessCardiorespiratory enduranceMuscular strengthMuscular enduranceFlexibilityHealthy body composition
5 2. Select Activities Consider the following: Fun and interest Your current skill and fitness levelTime and convenienceCostAny special health needs
12 Putting Your Plan into Action Start slowly and increase fitness graduallyFind an exercise buddyVary your activities (cross-training)Cycle the volume and intensity of your workoutsAdapt to changing environments and schedulesExpect fluctuations and lapses
13 Maintaining Your Program: Fit for Life Be safeHave several exercise optionsKeep an exercise journalReward yourselfChoose other healthy lifestyle behaviors
14 Choosing Exercise Footwear Consider activities, location and intensity of workouts, and foot typeCheck fit and style carefully
15 SleepThe amount of sleep each person needs varies, but many people do not obtain enough sleep.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.
17 Exercise Guidelines for People With Special Health Concerns Regular, appropriate exercise is safe and beneficial for many people with chronic conditionsArthritisAsthmaDiabetesHeart disease and hypertensionObesityOsteoporosis
18 Exercise Guidelines for Life Stages Children and adolescentsPregnant womenOlder adults
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