1. 7 Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. Chapter

2. Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 7-2 Putting Together a Complete Fitness Program  Developing a Personal Fitness Program  Putting Your Plan Into Action  Exercise Guidelines for Life Stages

3. Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 7-3 Developing a Personal Fitness Program  Set goals  Develop general and specific, long term and short term goals  Use physical fitness assessment tests to decide which types of exercise to use to attain specific goals  Select activities  Include exercises to develop each health-related component of fitness

4. Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 7-4 Developing a Personal Fitness Program  Select activities  Support your commitment ▪ Fun and interest ▪ Your current skill and fitness level ▪ Time and convenience ▪ Cost ▪ Special health needs

5. Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 7-5 FIGURE 7.1 A sample personal fitness program plan and agreement

6. Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 7-6 TABLE 7.1 Examples of Different Aerobic Activities and Their Intensities

7. Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 7-7 Developing a Personal Fitness Program  Set a target Frequency, Intensity, Time (Duration) for each activity  Cardiorespiratory endurance exercise ▪ An appropriate schedule is 3 to 5 times per week ▪ Heart rate in target zone for 20 to 60 minutes  Muscular strength and endurance training ▪ Include one or more sets of 8 to 12 repetitions of 8 to 10 exercises  Flexibility training

8. Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 7-8 Developing a Personal Fitness Program  Set up mini-goals and rewards  Break specific goals into several steps  Set a target date for each step  Include lifestyle physical activity in the program  Specify ways to be more active  Use a health journal to track activities

9. Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 7-9 FIGURE 7.2 A summary of the FITT principle for the health-related components of fitness

10. Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 7-10 Developing a Personal Fitness Program  Develop tools to monitor progress  Track daily progress to remind you of your ongoing commitment to your program and to gain a sense of accomplishment ▪ The results of different fitness tests vary, so be sure to compare results for the same assessments over time  Make a commitment  Make a commitment by signing an agreement  Keep the agreement in a visible spot

11. Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 7-11 Putting Your Plan Into Action  Start slowly and increase intensity and duration gradually  Be patient and realistic  Find an exercise buddy who shares your goals and fitness level  Ask for support from others  Vary your activities

12. Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 7-12 Putting Your Plan Into Action  Cycle the duration and intensity of workouts  Adapt to changing environments and schedules  Expect fluctuations and lapses  Choose healthy lifestyle behaviors

13. Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 7-13 FIGURE 7.3 A sample program log

14. Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 7-14 FIGURE 7.4 A sample program progress chart

15. Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 7-15 Exercise Guidelines for Life Stages  Children and adolescents  Provide opportunities for children and adolescents to exercise every day  During family outings, choose dynamic activities  For children younger than 12, emphasize skill development and fitness rather than excellence in competitive sports

16. Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 7-16 Exercise Guidelines for Life Stages  Children and adolescents  Make sure children are developmentally capable of participating in an activity  Make sure children get plenty of water when exercising in the heat

17. Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 7-17 Exercise Guidelines for Life Stages  Pregnancy  See your physician about possible modifications needed for your pregnancy  Continue mild to moderate exercise routines at least three times a week  Favor non- or low-weight-bearing exercises

18. Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 7-18 Exercise Guidelines for Life Stages  Pregnancy  Avoid exercise in supine position after first trimester  Avoid exercise that could cause loss of balance, especially in the third trimester  Avoid activities involving extremes in barometric pressure

19. Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 7-19 Exercise Guidelines for Life Stages  Pregnancy  Drink plenty of fluids and exercise in well-ventilated areas to avoid heat stress, especially during the first trimester  Do 3 to 5 sets of 10 Kegel exercises daily  After giving birth, resume pre- pregnancy exercise routines gradually, based on how you feel

20. Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 7-20 Exercise Guidelines for Life Stages  Older adults  Follow guidelines for aerobic exercise as younger adults, but judge intensity on a 10-point scale of perceived exertion rather than by heart rate  For strength training, use a lighter weight and perform more (10 to 15) repetitions than young adults

21. Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 7-21 Exercise Guidelines for Life Stages  Older adults  Perform flexibility exercises at least 2 days per week for at least 10 minutes  Drink plenty of water and avoid exercising in excessively hot or cold environments  Warm up slowly and carefully

22. Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 7-22 Exercise Guidelines for Life Stages  Older adults  Cool down slowly, continuing very light exercise until the heart rate is below 100  If you cannot meet the recommendation of at least 150 minutes per week of moderate-intensity exercise, do as much exercise as you can