Design a personal fitness training programme

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Designing your training programme

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Presentation transcript:

Design a personal fitness training programme

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

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

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

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

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

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

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

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

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

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

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

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

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?