1. Developing a Personal Fitness Plan
U.S. Coast Guard
Unit Health Promotion Coordinator Course 1

2. Objectives
Understand the Health Promotion Coordinator’s role in assisting members with fitness programs.
Understand the Health Promotion Coordinator’s role in assisting members on the CG Weight Management Program.
Understand goal setting strategies.
Lack of adherence is directly related to motivation levels.
Unlike paying taxes, and going to work - exercise is more of a voluntary choice. It becomes much more uncomfortable, much faster if we don’t go to work - doesn’t it? Unfortunately, people will live in such pain with their bodies before they do something about it.
This is crazy when “health is the first wealth!” 2

3. Objectives
Identify the principles involved in creating a balanced, safe and effective exercise programs.
Identify behavior modification strategies.
Complete a Detailed Personal Fitness Plan using CG-6049.

4. Exercise Adherence 50% drop out within 6 months to a year.
75% drop out within 3 years.
Only 20 to 40% of employees eligible to use worksite exercise facilities will do so.

5. Factors Influencing Adherence
Why do people stay in or drop out of fitness programs?

6. Personal Factors Psychological Behavioral Biological.
Attitudes and beliefs about exercise & self.
Behavioral
Type of personality & lifestyle.
Income, education and type of employment.
Biological.
Body type & fitness level.

7. Social Factors Family support Peer support
Organizational & cultural support
Travel

8. Program Turn-off Factors
Lack of convenience
Inflexible or vague goals
Too time consuming or unrealistic?
Too intense or complex?
Lack variety, feedback and information?
No behavior mod techniques

9. Health Promotion Coordinator’s Role
Be a positive role model.
Be enthusiastic and supportive.
Promote a balanced attitude toward exercise.
Provide positive feedback.
Educate and motivate.
Assist members with the development of annual Basic Personal Fitness Plans

10. HPC’s Role in the Coast Guard Weight Management Program
Assist members with the development of annual Detailed Personal Fitness Plans.
Monitor mandatory exercise sessions (1 hour, 3x/week)
Conduct monthly mandatory fitness assessments.
Provide members with resources (PWP’s, Weight Management Self-Help Guide).

11. Developing a Personal Fitness Plan
Always ensure that participant’s fitness goals are clear and important to them.
Consider:
Skill and fitness level
Time and convenience
Cost
Special health needs
Level of fun and interest
What are their assets and barriers?
Discuss participants past and present exercise history, and lifestyle.
Fit & Well, Pages

12. Developing a Personal Fitness Plan
Review Fitness Assessment results if available.
Develop a program that includes each of the health-related components of physical fitness:
Cardiorespiratory
Muscular Strength and Endurance
Flexibility
Healthy Body Composition

13. Developing a Personal Fitness Plan
Set up a system of goals and rewards.
Design a program that considers frequency, intensity, and duration for each component of fitness.
Develop tools for monitoring your progress.
Make a commitment to the exercise plan.

14. Goal Setting Long-term or general goals Ultimate/overall
Short-term or specific goals
Milestones to assist in reaching final goals
Mini-goals
Similar to short-term goals, but target dates and potential rewards for goal attainment are included. Useful in helping to keep a program on track.

15. Goal Setting
Always ensure that participant’s goals are clear and important personally.
Use the S.M.A.R.T. formula
Specific
Measurable
Action-oriented
Realistic/rewards
Time-oriented

16. Goal Setting Examples
Long-term goal: Reduce my risk for diabetes & heart disease
Short-term goal: lower body composition from 28 to 25%
Mini-goals
Complete 2 full weeks of program
Complete 10 full weeks of program
% body fat of 27%
Target Date/Reward
October 5/Movie with friends
Nov. 30 / New Sweater
Dec. 22 / Weekend away

17. Example: Short-term Push-Up Assessment Goal
A 23 year old male achieves 20 push-ups in the Push-up endurance test. This places him in the “Needs Improvement” category. His new short-term 3 month retest goal would be to achieve a score at the top end of the same category or the low end of the next up category, “Doing Well.” 7

18. SMART Mini-goals
What are the actions that will help member achieve goal?
Will talk to buddy tomorrow and scheduling workout dates for next week.
Will do 2 sets of push-ups to exhaustion this week before lunch on Mon.,Thurs. and Sat.

19. Guidelines for Cardiorespiratory Endurance Training
Frequency
3-5 times per week
Intensity
Target Heart Rate Zone (65-90% of maximum heart rate or 55% of maximum heart rate for unfit individuals)
RPE value of 12-17
Duration
total duration of minutes per session (or multiple sessions lasting 10 minutes or more)

20. Guidelines for Muscle Strength and Endurance Training
Frequency
2-3 times per week
Intensity
At least one set of 8-10 exercises that work the major muscle groups
Identify a weight setting that is challenging by the last 2 repetitions.
Duration
30-60 minutes for most training programs

21. Guidelines for Flexibility Training
Frequency
minimum of 2-3 days per week
Intensity and Duration
Hold each stretch for seconds
Stretch to the point of mild discomfort, not pain

22. Program Design (cont.)
Select one activity for each component of fitness.
Cross-train: Use different activities to develop a particular component of fitness.
Consider:
Level of fun and interest
Skill and fitness level
Time and convenience
Special health needs
Cost

23. Program Design (cont.)
Include ways to incorporate more activity into your everyday routine (i.e., taking the stairs instead of the elevator).
Health benefits can be obtained from simply becoming more physically active over the course of each day.

24. Behavior Modification Strategies
Use exercise cues
Schedule exercise appointments
Use activity tracking logs
Establish an exercise check-in system
Make a commitment
Sign a contract & determine rewards
What are the factors involved that drive some people and thwart others?
Also covered are ways to motivate people, rewards and recognition - incentives (the carrot).
Person has to believe their chosen activities will produce the desired effect, and have a confidence in their ability to succeed.
This is why “baby steps” are so important, because they yield frequent results, providing confidence and motivation to more forward and adhere to the program.
Most basic line of self-defense against non-compliance is to concentrate on the positives of a fitness program.
Logs/journals good too.

25. Safe and Effective Fitness Programs
Avoid unnecessary stress
Identify special health needs. Get clearance from a physician, if necessary
Start slowly and gradually increase frequency, intensity, and duration.
Vary the program
Expect lapses
Wear comfortable clothing and appropriate footwear.
Use exercise cues, contracts, support from friends and family, goal setting strategies to help you stick with your program.

26. Health Coaching Skills
Coaching Principles
Listening techniques
Client-centered
Interviewing questions
Why now?
What will be different?
What do you need to change?
What do others say?
What else is going on?

27. Complete a Detailed Personal Fitness Plan using CG-6049
Your Turn!
Complete a Detailed Personal Fitness Plan using CG-6049

28. Review
Understand the Health Promotion Coordinator’s role in assisting members with fitness programs.
Understand the Health Promotion Coordinator’s role in assisting members on the CG Weight Management Program.
Understand goal setting strategies.
Lack of adherence is directly related to motivation levels.
Unlike paying taxes, and going to work - exercise is more of a voluntary choice. It becomes much more uncomfortable, much faster if we don’t go to work - doesn’t it? Unfortunately, people will live in such pain with their bodies before they do something about it.
This is crazy when “health is the first wealth!” 2

29. Review
Identify the principles involved in creating a balanced, safe and effective exercise programs.
Identify behavior modification strategies.
Complete a Detailed Personal Fitness Plan using CG-6049.