1. Putting Together a Complete Fitness Program
Chapter 7
Putting Together a Complete Fitness Program
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2. Putting Together a Complete Fitness Program (1)
Ahead:
Developing a Personal Fitness Program
Putting Your Plan Into Action
Exercise Guidelines for Life Stages
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3. Developing a Personal Fitness Program (1)
Set goals
Develop general and specific, long-term and short-term goals
Use physical fitness assessment tests to decide which types of exercise to use to attain specific goals
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4. Developing a Personal Fitness Program (2)
Select activities
Include exercises to develop each health-related component of fitness
Support your commitment
Fun and interest
Your current skill and fitness level
Time and convenience
Cost
Special health needs
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5. FIGURE 7.1 A sample personal fitness program plan and agreement
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6. MODERATE-INTENSITY ACTIVITIES VIGOROUS-INTENSITY ACTIVITIES
TABLE 7.1 Examples of Different Aerobic Activities and Their Intensities
MODERATE-INTENSITY ACTIVITIES
Walking briskly (3 miles per hour or faster, but not race-walking)
Water aerobics
Bicycling slower than 10 miles per hour
Doubles tennis
Social dancing
General gardening
VIGOROUS-INTENSITY ACTIVITIES
Race-walking, jogging, or running
Swimming laps
Singles tennis
Cardio dance and other group fitness
Bicycling 10 miles per hour or faster
Jumping rope
Heavy gardening (continuous digging or hoeing)
Hiking uphill or with a heavy backpack
SOURCE: Adapted from the Centers for Disease Control and Prevention, 2014, "
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7. Developing a Personal Fitness Program (3)
Set a target frequency, intensity, and time (duration) for each activity
Cardiorespiratory endurance exercise
An appropriate schedule is 3 to 5 times per week
Note target heart rate zone or RPE
Target workout time 20 to 60 minutes, depending on intensity
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8. Developing a Personal Fitness Program (4)
Set a target frequency, intensity, and time (duration) for each activity
Muscular strength and endurance training
Include one or more sets of 8 to 12 repetitions of 8 to 10 exercises
Flexibility training
2 to 3 days per week when muscles are warm
Hold stretch for 10 to 30 seconds; 2 to 4 repetitions of each exercise
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9. Cardiorespiratory endurance training
FIGURE 7.2 A summary of the FITT principle for the health-related components of fitness
FITT
Cardiorespiratory endurance training
Strength training
Flexibility training
Frequency
3-5 days per week
2-3 nonconsecutive days per week
2-3 days per week (minimum);
5-7 days per week (ideal)
Intensity
55/65-90% of maximum heart rate
Sufficient resistance to fatigue muscles
Stretch to the point of tension
Time
20-60 minutes in sessions lasting 10 minutes or more
8-12 repetitions of each exercise, 1 or more sets
2-4 repetitions of each exercise, held for seconds, for a total of 60 seconds per stretch
Type
Continuous rhythmic activities using large muscle groups
Resistance exercises for all major muscle groups
Stretching exercises for all major joints
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10. Developing a Personal Fitness Program (5)
Set up a system of mini-goals and rewards
Break specific goals into several steps
Set a target date for each step
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11. Developing a Personal Fitness Program (6)
Include lifestyle physical activity and strategies to reduce sedentary time in your program
Specify ways to be more active
Use a health journal to track activities
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12. Developing a Personal Fitness Program (7)
Develop tools for monitoring your progress
Track daily progress to remind you of your ongoing commitment to your program and to gain a sense of accomplishment
The results of different fitness tests vary, so be sure to compare results for the same assessments over time
Make a commitment
Make a commitment by signing an agreement
Keep the agreement in a visible spot
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13. Putting Your Plan Into Action (1)
Start slowly and increase intensity and duration gradually
Be patient and realistic
Find an exercise buddy who shares your goals and fitness level
Ask for support from others
Vary your activities
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14. Putting Your Plan Into Action (2)
Cycle the duration and intensity of workouts
Adapt to changing environments and schedules
Expect fluctuations and lapses
Choose healthy lifestyle behaviors
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15. FIGURE 7.3 A sample program log
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16. FIGURE 7.4 A sample program progress chart
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17. Exercise Guidelines for Life Stages (1)
Children and adolescents
Provide opportunities for children and adolescents to exercise every day
During family outings, choose dynamic activities
For children younger than 12, emphasize skill development and fitness rather than excellence in competitive sports
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18. Exercise Guidelines for Life Stages (2)
Children and adolescents
Make sure children are developmentally capable of participating in an activity
Make sure children get plenty of water when exercising in the heat
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19. Exercise Guidelines for Life Stages (3)
Pregnancy
See your physician about possible modifications needed for your pregnancy
Continue mild to moderate exercise routines at least three times a week
Favor non- or low-weight-bearing exercises
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20. Exercise Guidelines for Life Stages (4)
Pregnancy
Avoid exercise in a supine position after the first trimester
Avoid exercise that could cause loss of balance, especially in the third trimester
Avoid activities involving extremes in barometric pressure
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21. Exercise Guidelines for Life Stages (5)
Pregnancy
Drink plenty of fluids and exercise in well-ventilated areas to avoid heat stress, especially during the first trimester
Do 3 to 5 sets of 10 Kegel exercises daily
After giving birth, resume prepregnancy exercise routines gradually, based on how you feel
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22. Exercise Guidelines for Life Stages (6)
Older adults
Follow guidelines for aerobic exercise as younger adults, but judge intensity on a 10-point scale of perceived exertion rather than by heart rate
For strength training, use a lighter weight and perform more (10 to 15) repetitions than young adults
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23. Exercise Guidelines for Life Stages (7)
Older adults
Perform flexibility exercises at least 2 days per week for at least 10 minutes
Drink plenty of water and avoid exercising in excessively hot or cold environments
Warm up slowly and carefully
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24. Exercise Guidelines for Life Stages (8)
Older adults
Cool down slowly, continuing very light exercise until the heart rate is below 100
If you cannot meet the recommendation of at least 150 minutes per week of moderate-intensity exercise, do as much exercise as you can
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25. Appendix: Long Descriptions for Visuals
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26. Long Description for FIGURE 7
Long Description for FIGURE 7.1 A sample personal fitness program plan and agreement (1)
I, Tracie Kaufman am contracting with myself to follow a physical fitness program to work toward the following goals: Specific or short-term goals: 1. Improving cardiorespiratory fitness by raising my VO2max from 34 to 37 ml/kg/min 2. Improving upper body muscular strength and endurance rating from fair to good 3. Improving body composition (from 28% to 25% body fat) 4. Improving my tennis game (hitting 20 playable shots in a row against the ball machine) General or long-term goals: 1. Developing a more positive attitude about myself 2. Improving the fit of my clothes 3. Building and maintaining bone mass to reduce my risk of osteoporosis 4. Increasing my life expectancy and reducing my risk for diabetes and heart disease CONTINUED Jump back to slide containing original image
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27. Long Description for FIGURE 7
Long Description for FIGURE 7.1 A sample personal fitness program plan and agreement (2)
MY PROGRAM PLAN IS AS FOLLOWS:
ACTIVITIES
COMPONENTS
TIME
FREQUENCY
INTENSITY (list your target heart rate range or an RPE value if appropriate)
Swimming
CRE, MS, ME, F, BC
35 minutes
Monday, Wednesday, Friday
b p m
Tennis
90 minutes
Saturday
R P E
Weight Training
MS, ME, F, BC
30 minutes
Tuesday, Thursday, Saturday
See Lab 4.3
Stretching F
25 minutes
Monday, Wednesday, Friday, Saturday
N/A
CONTINUED Jump back to slide containing original image
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28. Jump back to slide containing original image
Long Description for FIGURE 7.1 A sample personal fitness program plan and agreement (3)
My program will begin on Sept 21. My program includes the following schedule of mini-goals. For each step in my program, I will give myself the reward listed.
Mini-goal: Completing 2 full weeks of program by Oct. 5. Reward: movie with friends
Mini-goal: VO2max of 35 ml/kg/min by Nov. 2. Reward: new app or game
Mini-goal: Completing 10 full weeks of program by Nov. 30. Reward: new sweater
Mini-goal: Percent body fat of 27% by Dec. 22. Reward: weekend away
Mini-goal: VO2max of 36 ml/kg/min by Jan. 18. Reward: new app or game
My program will include the addition of physical activity to my daily routine (such as climbing stairs or walking to class):
1. Walking to and from campus job
2. Taking the stairs to dorm room instead of elevator
3. Bicycling to the library instead of driving
4. Taking a drop-in fitness class at the campus recreation center
My program will include the following strategies for reducing sedentary time:
1. Setting “move” reminders on phone and laptop
2. Moving during television commercial breaks or between programs
3. Standing or walking during phone calls
I will use the following tools to monitor my program and my progress toward my goals:
I’ll use a chart that lists the number of laps and minutes I swim and the charts for strength and flexibility from Labs 4.3 & 5.2.
I sign this contract as an indication of my personal commitment to reach my goal.
I have recruited a helper who will witness my contract and swim with me three days per week.
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