1. Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 7 © 2007 McGraw-Hill Higher Education. All rights reserved. Putting Together a Complete Fitness Program Chapter 7

2. Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 7 © 2007 McGraw-Hill Higher Education. All rights reserved. Developing a Personal Fitness Plan 1. Set goals 2. Select activities 3. Set a target frequency, intensity, and time for each activity 4. Set up a system of mini - goals and rewards

3. Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 7 © 2007 McGraw-Hill Higher Education. All rights reserved. Developing a Personal Fitness Plan 5. Include lifestyle physical activity in your program 6. Develop tools for monitoring your progress 7. Make a commitment

4. Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 7 © 2007 McGraw-Hill Higher Education. All rights reserved. Set Goals Set general and specific goals Set long - term and short - term goals Set realistic goals

5. Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 7 © 2007 McGraw-Hill Higher Education. All rights reserved. Select Activities Select activities for each component of health - related fitness Cardiorespiratory endurance Muscular strength Muscular endurance Flexibility Healthy body composition

6. Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 7 © 2007 McGraw-Hill Higher Education. All rights reserved. Select Activities Consider the following Fun and interest Your current skill and fitness level Time and convenience Cost Any special health needs

7. Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 7 © 2007 McGraw-Hill Higher Education. All rights reserved. Set Targets for FITT Frequency Intensity Time Type

8. Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 7 © 2007 McGraw-Hill Higher Education. All rights reserved. Set Up a System of Mini - Goals and Rewards Break specific goals into several steps Set a target date for each step Allow several weeks between mini - goals

9. Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 7 © 2007 McGraw-Hill Higher Education. All rights reserved. Include Lifestyle Physical Activity in Program Be more active during your daily routine Use your health journal to track your activities

10. Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 7 © 2007 McGraw-Hill Higher Education. All rights reserved. Develop Tools for Monitoring Your Progress Program logs and progress graphs

11. Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 7 © 2007 McGraw-Hill Higher Education. All rights reserved. Make a Commitment Sign a contract

12. Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 7 © 2007 McGraw-Hill Higher Education. All rights reserved. Putting Your Plan into Action Start slowly and increase fitness gradually Find an exercise buddy Ask for support from others Vary your activities (cross - training)

13. Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 7 © 2007 McGraw-Hill Higher Education. All rights reserved. Putting Your Plan into Action Cycle the volume and intensity of your workouts Adapt to changing environments and schedules Expect fluctuations and lapses

14. Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 7 © 2007 McGraw-Hill Higher Education. All rights reserved. Maintaining Your Program: Fit For Life Be safe Have several exercise options Keep an exercise journal Reward yourself Choose other healthy lifestyle behaviors

15. Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 7 © 2007 McGraw-Hill Higher Education. All rights reserved. Choosing Exercise Footwear Consider activities, location and intensity of workouts, and foot type Check fit and style carefully

16. Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 7 © 2007 McGraw-Hill Higher Education. All rights reserved. Sleep The amount of sleep each person needs varies, but many people do not obtain enough sleep

17. Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 7 © 2007 McGraw-Hill Higher Education. All rights reserved. Sleep Everyone needs both rapid - eye movement (REM) and non - REM sleep During REM sleep, a person’s brain activity is high, and he or she dreams continuously Non - REM sleep is characterized by a slow and even brain wave pattern

18. Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 7 © 2007 McGraw-Hill Higher Education. All rights reserved. Exercise Guidelines for People With Special Health Concerns Regular, appropriate exercise is safe and beneficial for many people with chronic conditions Arthritis Asthma Diabetes Heart Disease and hypertension Obesity Osteoporosis

19. Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 7 © 2007 McGraw-Hill Higher Education. All rights reserved. Exercise Guidelines for Life Stages Children and adolescents Pregnant women Older adults

20. Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 7 © 2007 McGraw-Hill Higher Education. All rights reserved.