Transcript Putting Together a Complete Fitness Program

Putting Together a
Complete Fitness Program
Chapter 7
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 7
© 2007 McGraw-Hill Higher Education. All rights reserved.
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
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 7
© 2007 McGraw-Hill Higher Education. All rights reserved.
Developing a Personal
Fitness Plan
5. Include lifestyle physical activity in
your program
6. Develop tools for monitoring your
progress
7. Make a commitment
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 7
© 2007 McGraw-Hill Higher Education. All rights reserved.
Set Goals
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Set general and specific goals
Set long - term and
short - term goals
Set realistic goals
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 7
© 2007 McGraw-Hill Higher Education. All rights reserved.
Select Activities
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Select activities for each
component of health - related
fitness
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Cardiorespiratory endurance
Muscular strength
Muscular endurance
Flexibility
Healthy body composition
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 7
© 2007 McGraw-Hill Higher Education. All rights reserved.
Select Activities
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Consider the following
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Fun and interest
Your current skill and fitness level
Time and convenience
Cost
Any special health needs
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 7
© 2007 McGraw-Hill Higher Education. All rights reserved.
Set Targets for FITT
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Frequency
Intensity
Time
Type
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 7
© 2007 McGraw-Hill Higher Education. All rights reserved.
Set Up a System of
Mini - Goals and Rewards
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Break specific goals into
several steps
Set a target date for each step
Allow several weeks between
mini - goals
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 7
© 2007 McGraw-Hill Higher Education. All rights reserved.
Include Lifestyle Physical
Activity in Program
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Be more active during your
daily routine
Use your health journal to track
your activities
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 7
© 2007 McGraw-Hill Higher Education. All rights reserved.
Develop Tools for Monitoring
Your Progress
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Program logs and progress graphs
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 7
© 2007 McGraw-Hill Higher Education. All rights reserved.
Make a Commitment
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Sign a contract
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 7
© 2007 McGraw-Hill Higher Education. All rights reserved.
Putting Your Plan into Action
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Start slowly and increase fitness
gradually
Find an exercise buddy
Ask for support from others
Vary your activities
(cross - training)
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 7
© 2007 McGraw-Hill Higher Education. All rights reserved.
Putting Your Plan into Action
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Cycle the volume and intensity
of your workouts
Adapt to changing environments
and schedules
Expect fluctuations and lapses
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 7
© 2007 McGraw-Hill Higher Education. All rights reserved.
Maintaining Your Program:
Fit For Life
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Be safe
Have several exercise options
Keep an exercise journal
Reward yourself
Choose other healthy lifestyle
behaviors
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 7
© 2007 McGraw-Hill Higher Education. All rights reserved.
Choosing Exercise Footwear
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Consider activities, location and
intensity of workouts, and foot type
Check fit and style carefully
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 7
© 2007 McGraw-Hill Higher Education. All rights reserved.
Sleep
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The amount of sleep each person
needs varies, but many people do
not obtain enough sleep
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 7
© 2007 McGraw-Hill Higher Education. All rights reserved.
Sleep
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Everyone needs both rapid - eye
movement (REM) and
non - REM sleep
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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
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 7
© 2007 McGraw-Hill Higher Education. All rights reserved.
Exercise Guidelines for People
With Special Health Concerns
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Regular, appropriate exercise is
safe and beneficial for many people
with chronic conditions
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Arthritis
Asthma
Diabetes
Heart Disease and hypertension
Obesity
Osteoporosis
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 7
© 2007 McGraw-Hill Higher Education. All rights reserved.
Exercise Guidelines for
Life Stages
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Children and adolescents
Pregnant women
Older adults
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 7
© 2007 McGraw-Hill Higher Education. All rights reserved.
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 7
© 2007 McGraw-Hill Higher Education. All rights reserved.