Ch. 2.1 Personal Program Planning & Setting Goals Lesson Objectives: Explain how to use a fitness profile to plan a personal fitness program. Describe the five steps in planning a personal fitness program.

Program Planning Question: What is Program Planning? Answer: Program planning is a daily or weekly schedule to include all components of the Physical Activity Pyramid. Program planning includes an evaluation of your current fitness, exercise behaviors, and short-term and long-term goals.

Program Planning Question Why is program planning important?

Program Planning Answer Program planning helps you understand the types of fitness exercises to do each week. how much exercise you should be doing each week in the different areas of fitness (lifestyle, sports, flexibility, etc.).

Program Planning Question Who can help you with program planning?

Program Planning Answer People who can help you with program planning: PE Teacher Fitness consultants Doctors and Physical therapists And knowledgeable adults Books written on physical activity, fitness, and health

Program Planning Question What are the five steps involved in program planning?

Program Planning Answer 1. Construct a fitness profile. 2. Consider a variety of activities you will do. 3. Set goals. 4. Structure your program. 5. Evaluate your program regularly.

Program Planning Step 1: Construct a fitness profile. What is a fitness profile? A fitness profile is a summary of your fitness using self-assessment ratings from each of the health-related aspects of physical fitness.

An example of a fitness profile: Sample Fitness Profile Program Planning An example of a fitness profile: Sample Fitness Profile Fitness Low Marg. Good Hi Perf. Cardio (1 mile run) x Flexibility (v-sit) x Strength (push-ups) x Musc. End. (curl-ups) x Body Comp. (% body fat) x

Program Planning Question Why is a fitness profile useful when planning a program?

Program Planning Answer A fitness profile shows you the areas where you need improvement. acts as a guide to activities and sports you might be successful at and enjoy.

Program Planning Question Step 2: Consider a variety of activities! What are some guidelines for selecting these activities?

Program Planning Answer Guidelines for selecting activities: Consider activities you are successful at and fun. Consider whether these activities offer health-related fitness benefits to your fitness profile. Speak to other people (coaches, parents, friends) about doing new sports or activities.

Program Planning Question Step 3: Set goals. What is important about setting goals?

Program Planning Answer: 1) Helps in deciding what you plan to do. 2) Helps in deciding how to accomplish your goals 3) Helps in Motivating you to do regular exercise & feeling positive when you accomplish your goals.

Program Planning Question What are some general goal-setting guidelines?

Program Planning Answer Set realistic and specific goals. Set goals that are personal. Monitor progress using logs and journals. Self-assess periodically. Revise periodically. Select activities for all parts of fitness.

Program Planning Question Step 4: Structure your program. What does this mean?

Program Planning Answer Weekly: Plan your weekly program to be effective. A good structure means having a well balanced program throughout the week (for example, you DO NOT DO strength training 2 days in a row).

Program Planning Plan your daily program to have a : a warm-up, a special exercises and activities. a cool-down,

An example of a daily program (Mon and Tues): Program Planning An example of a daily program (Mon and Tues): Day Activity Time How Long Mon Warm-Up 7:30 am 5 min Jogging 7:35 20 min Stretching 7:55 10 min Cool-Down 8:05 5 min Tues Warm-Up 7:30 am 5 min Weights 7:35 20 min Cool-Down 7:55 5 min Tennis 4:00 30 min

Program Planning Question Step 5: Evaluate your program regularly. Why is it important to evaluate your program? you can monitor your progress. you can revise parts of your program. you can change your program to provide you with new challenges.

Assignment: on back of green assessment sheet. Fill in one goal for each health-related area. Goals that can be accomplished in the next 7 weeks.

Assignment: One Week Personal Fitness Plan Write out a one week Monday – Sunday personal fitness plan. Include daily activities and WHS Fitness class: five days of activity and two days of rest. See below example: Day Activity Time How Long Mon Warm-Up (jumping jacks & stretch) 9:30am 5 min Boys PE - Basketball 9:35 50 min Cool-Down (walk & stretch) 10:25 5 min Tue Warm-Up (jog & stretch) 4:00pm 5 min Weight Lifting /Gym 4:05 50 min Cool-Down (walk & stretch) 4:55 5 min

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