1. Putting Together a Complete Fitness Program
Chapter 7

2. 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
5. Include lifestyle physical activity in your program
6. Develop tools for monitoring your progress
7. Make a commitment

3. 1. Set Goals Set general and specific goals
Set long-term and short-term goals
Set realistic goals

4. 2. Select Activities
Select activities for each component of health-related fitness
Cardiorespiratory endurance
Muscular strength
Muscular endurance
Flexibility
Healthy body composition

5. 2. Select Activities Consider the following: Fun and interest
Your current skill and fitness level
Time and convenience
Cost
Any special health needs

6. © McGraw-Hill Higher Education
3. Set Targets for FITT
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 7
© McGraw-Hill Higher Education

7. 4. 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

8. 5. Include Lifestyle Physical Activity in Program
Be more active during your daily routine
Use your health journal to track your activities

9. 6. Develop Tools for Monitoring Your Progress
Sample program log

10. 6. Develop Tools for Monitoring Your Progress
Sample program progress graph

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

12. Putting Your Plan into Action
Start slowly and increase fitness gradually
Find an exercise buddy
Vary your activities (cross-training)
Cycle the volume and intensity of your workouts
Adapt to changing environments and schedules
Expect fluctuations and lapses

13. Maintaining Your Program: Fit for Life
Be safe
Have several exercise options
Keep an exercise journal
Reward yourself
Choose other healthy lifestyle behaviors

14. Choosing Exercise Footwear
Consider activities, location and intensity of workouts, and foot type
Check fit and style carefully

15. Sleep
The amount of sleep each person needs varies, but many people do not obtain enough 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.

16. Sleep

17. 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

18. Exercise Guidelines for Life Stages
Children and adolescents
Pregnant women
Older adults