1. Creating Your Total Fitness and Wellness Plan
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2. Learning Objectives
Determine the steps to developing a personal fitness plan
Understand how to set goals, choose fitness activities, apply the FITT principle, and combine fitness training components in the plan
Determine the steps to developing a wellness plan
Understand how to set SMART goals and choose a selection of wellness concepts
Take action to follow a fitness plan or change a behavior by prioritizing goals, recording actions, and monitoring progress in a log
Understand the importance in taking a gradual, consistent, and methodical approach to implementing fitness and wellness plans
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3. Steps to Developing a Personal Fitness Plan
Set your goals—short-term, intermediate, long-term
Select type of fitness goal based on
Performance—cardio, strength/endurance, flexibility
Body composition—changes in weight, BMI
Adherence—exercise-specific number of times per week
Establish clear written objectives for achievement
Establish reward system for achievement
Complete labs 7.1 and 7.2 to establish goals
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4. Tracking Goal-Setting Progress
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5. Steps to Developing a Personal Fitness Plan (cont.)
Select exercises specific to type of fitness goal chosen
Target each of the 5 components of fitness (cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, and body composition)
Step 3
Plan weekly routine based on FITT principle applied to type of fitness goal chosen
Step 4
Monitor your progress
Training log records weekly progress
Complete Lab 7.3 to plan your personal fitness program
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6. Applying the FITT Principle to Each Exercise Component of Health-Related Physical Fitness
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7. Charting Progress: Weekly Exercise Training Log
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8. Progression Graph: Fitness Plan
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9. Considerations for Planning Weekly Routine
Choose a variety of activities that are fun to you
More likely to achieve success
Choose intensity level that is realistic for your current fitness level
Consider any special health issues prior to planning
Consult physician if necessary
Plan recovery and rest to prevent injury
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10. Fitness Action Plan Guidelines
Begin gradually, progress slowly to prevent injury
Maintain a regular fitness routine that is at a convenient time and place
Exercise with friends
Choose a variety of activities to reduce boredom and injury, and improve your enjoyment and productivity
Get adequate rest and recovery (including sleep)
Adapt to changing circumstances, such as work, social environment, or school
Expect setbacks and plan strategies to avoid them in the long term
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11. Steps to Developing a Wellness Plan
Similar to Fitness Plan
Step 1
Establish your goals
SMART goals in writing
Step 2
Select a wellness concept
Ex: Diet, stress management, STIs, addiction, substance abuse, health-care choices
Complete Lab 7.4 to establish wellness profile
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12. Steps to Developing a Wellness Plan (cont.)
Plan behavior changes
Select what YOU want to change
Assess the habit—environmental, social influences
Establish short- and long-term SMART goals
Establish support network—accountability
Develop specific plan
Prevent relapse—plan for setback situations
Reward self for successes
Step 4
Monitor your progress
Weekly log records actions aimed at meeting behavior change goals
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13. Charting Progress: Weekly Weight Loss Log
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14. Progression Graph
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15. Wellness Action Plan Guidelines
Similar to Fitness Action Plan
Start slow and progress
Be consistent
Form support groups
Incorporate variety into planning
Adapt to changes
Expect and plan for setbacks
© 2014 Pearson Education, Inc.

16. Summary Four steps to fitness and wellness planning
Set goals, select activities/concepts, plan weekly routine/behaviors, monitor progress
Following SMART goal setting useful for planning
Well-designed fitness programs include 5 components of fitness
FITT principle useful tool for weekly fitness routine
Wellness planning incorporates physical, emotional, intellectual, spiritual, social, and environmental health
Weekly training or behavior logs help you monitor progress
© 2014 Pearson Education, Inc.