1. Designing Your Fitness Program
Chapter Sixteen
Designing Your Fitness Program

2. Why Set Goals?
Designing your fitness program requires setting very specific individual goals, putting them in writing and making a commitment to yourself to seek a higher level of health fitness.

3. Setting Goals
A goal is an outcome for which you are striving; something you want to achieve or intend to do in life. A clearly stated goal is:
Concrete - a definite objective you want to achieve
Measurable - a way of knowing when you have reached the goal
Related to a definite time frame - a deadline by which you intend to reach your objective

4. Goals Long Term Goals Involve a major change in lifestyle or behavior
Intermediate Goals
Serve as milestone events along the way to achieving your long-term goals
Short Term Goals
Attainable in a shorter time frame such as weeks or months

5. Designing My Activity Plan (MAP)
Assess your current fitness and activity level
Identify the fitness areas you need to improve
Determine realistic goals for you
Put your goals in writing
Select the type of activity that will work for you

6. Designing My Activity Plan (MAP)
Decide how you will record your activities and monitor your progress
Identify potential barriers and obstacles and how you will overcome them
Establish a reward system for achievement of your goals
Preparing for action and putting your plan into action

8. Evaluating Sports & Recreational Activities
Know the fitness component(s) which an exercise program or sports activity will help improve.
Select those activities which are best able to help you reach your goals.

9. Maintaining Your Program
Start slowly
Make the activity a priority in your schedule
Have a back up plan
Motivate yourself
Vary your program to avoid boredom
Exercise with others

10. Maintaining Your Program
Post your exercise log
Don’t expect too much too soon
Know and avoid using common excuses
Begin by increasing duration rather than intensity
Listen to your body
Avoid competing with others
Do it for YOU!

11. Evaluate Your Plan Were you able to complete the program as planned?
Did you really enjoy the activities?
Have you noticed any changes in your health and fitness level?
What changes would you make to improve your plan?
Return to Chapter Menu