Putting Together a Complete Fitness Program Chapter 7

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

1. Set Goals Set general and specific goals Set long-term and short-term goals Set realistic goals

2. Select Activities Select activities for each component of health-related fitness Cardiorespiratory endurance Muscular strength Muscular endurance Flexibility Healthy body composition

2. Select Activities Consider the following: Fun and interest Your current skill and fitness level Time and convenience Cost Any special health needs

© McGraw-Hill Higher Education 3. Set Targets for FITT Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 7 © McGraw-Hill Higher Education

4. Set Up a System of Mini-Goals and Rewards Break specific goals into several steps Set a target date for each step Allow several weeks between mini-goals

5. Include Lifestyle Physical Activity in Program Be more active during your daily routine Use your health journal to track your activities

6. Develop Tools for Monitoring Your Progress Sample program log

6. Develop Tools for Monitoring Your Progress Sample program progress graph

© McGraw-Hill Higher Education 7. Make a Commitment Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 7 © McGraw-Hill Higher Education

Putting Your Plan into Action Start slowly and increase fitness gradually Find an exercise buddy Vary your activities (cross-training) Cycle the volume and intensity of your workouts Adapt to changing environments and schedules Expect fluctuations and lapses

Maintaining Your Program: Fit for Life Be safe Have several exercise options Keep an exercise journal Reward yourself Choose other healthy lifestyle behaviors

Choosing Exercise Footwear Consider activities, location and intensity of workouts, and foot type Check fit and style carefully

Sleep The 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.

Sleep

Exercise Guidelines for People With Special Health Concerns Regular, appropriate exercise is safe and beneficial for many people with chronic conditions Arthritis Asthma Diabetes Heart disease and hypertension Obesity Osteoporosis

Exercise Guidelines for Life Stages Children and adolescents Pregnant women Older adults