1. Chapter 7 Lecture © 2014 Pearson Education, Inc. Creating Your Total Fitness and Wellness Plan

2. © 2014 Pearson Education, Inc. 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

3. © 2014 Pearson Education, Inc. Steps to Developing a Personal Fitness Plan Step 1 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

4. © 2014 Pearson Education, Inc. Tracking Goal-Setting Progress

5. © 2014 Pearson Education, Inc. Steps to Developing a Personal Fitness Plan (cont.) Step 2 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

6. © 2014 Pearson Education, Inc. Applying the FITT Principle to Each Exercise Component of Health-Related Physical Fitness

7. © 2014 Pearson Education, Inc. Charting Progress: Weekly Exercise Training Log

8. © 2014 Pearson Education, Inc. Progression Graph: Fitness Plan

9. © 2014 Pearson Education, Inc. 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

10. © 2014 Pearson Education, Inc. 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

11. © 2014 Pearson Education, Inc. Sample Programs for Fitness: Beginner

12. © 2014 Pearson Education, Inc. Sample Programs for Fitness: Intermediate (6–20 weeks of training)

13. © 2014 Pearson Education, Inc. Sample Programs for Fitness: Advanced (20+ weeks of training)

14. © 2014 Pearson Education, Inc. 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

15. © 2014 Pearson Education, Inc. Steps to Developing a Wellness Plan (cont.) Step 3 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

16. © 2014 Pearson Education, Inc. Charting Progress: Weekly Weight Loss Log

17. © 2014 Pearson Education, Inc. Progression Graph

18. © 2014 Pearson Education, Inc. 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

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23. © 2014 Pearson Education, Inc. 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