1. Lesson 2 2 Program Planning L E S S O N

2. Objectives Describe the five steps in planning a personal fitness program. Explain the purpose of a personal fitness profile. Create a personal physical activity profile AND describe several guidelines for setting goals.

3. Five Steps in Personal Fitness Program Planning 1.Determine your personal needs. 2.Consider your program options. 3.Set goals. 4.Structure your program and write it down. 5.Keep a log and evaluate your program.

4. Step 1: Determine Your Personal Needs Collect information on your needs. Self-assess fitness, physical activity levels, eating behaviors. Create a personal profile with your self- assessment data.

5. Personal Fitness Profile Highlights your personal fitness needs Focuses your program planning Baseline data for setting SMART goals (in step 3)

6. Example of Personal Fitness Profile Activity self-assessmentYesNoComment Do you do muscle fitness exercises 2 or 3 days per week? Stretch every day for 10 min. Fitness self-assessmentsScoreRating Push-up6Marginal Curl-up19Good fitness Standing long jump57 in. (145 cm) Marginal

7. Step 2: Consider Your Program Options What types of physical activities are available to you? What healthy eating options are available to you?

8. Step 3: Set Goals SMART goals –Specific = Your goal should include details of what you want to accomplish. –Measurable = You should be able to measure your progress and determine whether you’ve accomplished your goal. –Attainable = Your goal should challenge you but also be attainable given your resources. –Realistic = You should be able to reach your goal if you put in the time and effort. –Timely = Your goal should be useful to you at this time in your life and can be met in the time allotted. (continued)

9. Step 3: Set Goals (continued) Process goals focus on behaviors. –Example: Engage in 60 minutes of physical activity every day. Product goals focus on outcomes. –Example: Increase the number of push-ups by 5 repetitions. Short-term goals take a few weeks. Long-term goals take months or years.

10. Step 4: Structure Your Program and Write It Down Prepare a detailed written plan. Use a calendar to identify when you will perform your behaviors.

11. Step 5: Keep a Log and Evaluate Your Program Use a calendar or log to record your behaviors. Reassess your fitness, physical activity levels, or eating behaviors with the same tools you used to collect information. Revise your program as needed (revisit steps 1 to 4).

12. Group Activity 1 1.Read the Taking Charge feature Setting Goals. 2.Answer the For Discussion questions. 3.Be prepared to discuss your answers with the class.

13. Taking Charge: Setting Goals For Discussion: –How could Kevin use the SMART formula to set good nutrition goals? –What might be some good long-term goals for him? –What might be some good short-term goals? –What kinds of advice do you think Ms. Booker gave Kevin about goal setting? –What advice would you have for Kevin?

14. Guidelines for Goal Setting Know your reasons for setting your goals. Choose a few goals at a time. Use the SMART formula. Set long-term and short-term goals. Put your goals in writing. (continued)

15. Guidelines for Goal Setting (continued) Self-assess periodically and keep logs. Reward yourself. Revise if necessary. Consider maintenance goals.