1. Design a personal fitness training programme

2. Personal information to help programme design
Personal goals
Aims
Objectives
Lifestyle and physical activity history
Medical history questionnaire
Attitudes and personal motivation

3. SMARTER Goals Its important to set some targets for your programme
Short-Term
From 1 day to 1 month
Medium Term
Weeks/months
Support toward achieving long-term goals
Long-term
(E.g.) Win an Olympic medal

4. Brainstorm Long term goals for your sport Example:
To run 10 miles without stopping in less than an hour

5. Medium term goals for your sport
Example:
To run 6 miles without stopping in 4 months

6. Short term goals for your sport
Example:
To train three times a week for at least 20 minutes for the first three weeks

7. SMARTER principle S – Specific E.g. Improve aerobic endurance
M- Measurable
E.g. Improve 800m time by 10 secs.
A – Achievable
R – Realistic
T – Time-related

8. SMARTER principle Exciting
Motivates you to achieve the goal, something that you want to achieve
Recorded
Something that you can measure/note/write/type

9. Aims What you want to attain at the end of the programme
E.g. To improve aerobic endurance

10. Objectives How you will get to the aim
E.g. 2 circuit sessions per week, 2 continuous runs per week

11. Lifestyle and physical activity history
Current activity levels
Past activity levels
Activities participated in
How often?
PAR –Q

12. Goals Type of goals Description Example Short term goals
Make brief notes from pg 81
These take place over a short period of time for example a week or month
To complete 2 sets of circuits, twice a week for one month
To increase the time spend on each station by 5 seconds each week
To decrease …
Medium term goals
To complete 3 sets of circuits, three times a week in 8 weeks time
Long term goals
Make brief notes from pg 80

13. Checking my PARQ Medical history? Attitude question?
Motivation questions?
Use page 87 of your book to help you

14. Attitudes and personal motivation
Are you motivated towards fitness/exercise?
Is it something that you will be committed to doing?
Do you have a positive attitude towards exercise?
Are there certain activities that you do/don’t like?