1. Putting Together a Complete Fitness Program Chapter 7

2. Program Planning Starting Point – Your program begins with your assessment of the health-related components, then designing a program that is appropriate to your level of fitness.Starting Point – Your program begins with your assessment of the health-related components, then designing a program that is appropriate to your level of fitness. Age is also a consideration. Over 30 years old, should have a thorough physical examination before beginning a program, or if you have any physical impairment.Age is also a consideration. Over 30 years old, should have a thorough physical examination before beginning a program, or if you have any physical impairment. Somatotype – Different body builds may require different workouts. Different goals also require different programs. Example: Weight Loss, Muscle BuildingSomatotype – Different body builds may require different workouts. Different goals also require different programs. Example: Weight Loss, Muscle Building Present level of fitnessPresent level of fitness

3. GOALS, INTERESTS, ABILITITES Goals – What do you want to change/improve? Write out specific, measurable goals with rewards. Example: Reducing the time it takes to run 1.5 miles. Increasing your bench press by 15 pounds. Increasing your flexibility on the sit and reach. These are specific goals. –A general goal would be to live a long, healthy life – disease free! Interest and Abilities – Engage in a form of exercise that you enjoy and will continue to do. It takes 2-3 months for an activity to become a good habit. Set a goal of following your program strictly until it becomes a lifestyle habit. MOTIVATION OCCURS WHEN ACTION TAKES PLACE.

4. Program Development Select Activities – Remember the health-related components of fitness, the activity pyramid and specificity of training.Select Activities – Remember the health-related components of fitness, the activity pyramid and specificity of training. Set Target – Write out the FITT principles for each activity.Set Target – Write out the FITT principles for each activity. Begin and Monitor Your Program – Use logs/program to record the activities. Place log in a place you often look at. Example: the refrigeratorBegin and Monitor Your Program – Use logs/program to record the activities. Place log in a place you often look at. Example: the refrigerator Motivation and Maintenance :Motivation and Maintenance : –Remember to start slowly and increase gradually –Find an exercise buddy –Vary activities –Cycle the volume and intensity of your workouts –Adapt to changing environments and schedules –Expect fluctuations and lapses –Don’t forget your rewards

5. Set Targets for FITT Set Targets for FITT Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 7 © McGraw-Hill Higher Education Figure 7.2 FITT

6. Set Up a System of Mini-Goals and Rewards 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

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

8. Develop Tools for Monitoring Your Progress Develop Tools for Monitoring Your Progress  Sample program log

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

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

11. IN EACH OF US ARE PLACES WHERE WE HAVE NEVER GONE. ONLY BY PRESSING THE LIMITS DO YOU EVER FIND THEM Dr. Joyce Brothers