Chapter

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Chapter 18 Personal Program Planning
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Time to Set up your own Fitness Program!

• Take the Bull by the Horns!
• Collect Information
• Consider a Variety of Activities to do
• Set Goals
• Structure Your Program Plan Write it Down
• Evaluate Your Program

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Step 1 Collect Information

• Part 1 Fitness Profile is a brief summary of
  your fitness self-assessment
• Choose assessments that you think give the best
  representation of your fitness
• Consider ratings for fitness from all five
  health-related fitness areas
• Useful when planning a program because it shows
  areas that need improvement
• Part 2 Construct a Physical Activity Profile
• Consider all of the activities you do that are
  part of the Physical Activity Pyramid

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Step 2 Consider a Variety of Activities

• Use the goals that you have set to help you
  decide what activities you will do in your
  program
• Choose activities that will improve your fitness
  goal
• (example soccer to help improve your
  cardiovascular endurance)
• Choose activities you Enjoy!

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Step 3 Goal Setting

• Goal setting is deciding what you plan to
  accomplish and how to accomplish it.
• Long-Term Goals
• From more than a month to a year
• Short-Term Goals
• From a few days to a few weeks

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Goal Setting Continued

• Long-Term Goals
• Long-term Physical Activity Goals
• -Example expend 1500 calories in activities from
  the Physical Activity Pyramid each week for the
  next 6 months
• -Choose Activities that you like to do so that
  you are more likely to experience success
• Long-term Physical Fitness Goals
• -Example goal of doing 15 minutes of
  flexibility stretching a day for three months
• -Dependent on doing the right kind of activities
  and doing it correctly

• Short-Term Goals
• Short-term Physical Activity Goals
• -Example walking 30 minutes a day for the next
  2 weeks
• -Choose activities that you are familiar with
  and that will help you to reach your long-term
  goals
• Short-term Physical Fitness Goals
• -Example Increase the number of push-ups I can
  do in one minute by 5 push-ups in one month from
  now
• -The best way to meet short-term fitness goals
  is to do regular exercise and to allow yourself
  enough time to accomplish each goal

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General Guidelines for Goal Setting

• Be realistic realistic goals are ones that can
  be accomplished easily by those willing to give
  effort but difficult enough to be challengingset
  goals you can attain
• Be specificvague/general goals are hard to
  accomplish. Specific goals help you to determine
  if you have accomplished what you set out to do.
• Personalizebase your goals on your own
  individual needs and abilities. Set your health
  and performance standards based on what you want
  to accomplish.
• Know your reasons for setting your goalsif you
  set goals for reasons other than your own
  personal improvement, you probably will fail to
  meet them. Know why you want to meet these
  goals, and you will have a better chance
  following through and doing so.

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General Guidelines for Goal Setting

• Consider activities for all parts of
  fitnesshealth and wellness benefits will be
  increased if you do activities that help improve
  all 5 health-related fitness areas
• Self-assess periodically or keep logs both will
  help you to see if you are making progress
  towards your goals
• Set new goals periodicallyachieving a personal
  goal is rewarding, dont be afraid to reward
  yourself for your accomplishment, then set your
  sight on a new goal
• Revise if necessary if your original goals are
  too hard to accomplish, dont be afraid to revise
  the goal (example going from being inactive to
  running an 8-minute milemight be too hard at
  firstrevise to trying to run a 10-minute mile,
  then try to improve once you get there)

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Guidelines for Beginners

• Focus on Short-term Activity Goals
• beginners may not know much
• about their own fitness to set
• meaningful fitness goals
• start slow and keep building
• Reward Yourselfif you decide to walk everyday
  for two weeks (which might be your goal), tell
  people about it!
• Participate in activities with others who have
  similar abilitiesfriends can keep friends going
  and can give each other a pat on the back when a
  goal is achieved

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Guidelines for Intermediates

• Focus on short- and long-term physical activity
  goals expand to longer-term goalskeep track of
  total minutes of an activity, total calories
  burned, etc.
• Use your self-assessments to set realistic
  short-term fitness goals after assessing your
  fitness needs, set goals in areas
• that you feel need the most
• improvement
• Focus on improvement set
• goals at one level higher than
• your current fitness level (low
• fitness level up to the marginal
• level, and so on...)

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Guidelines for Advanced Exercisers

• Consider using all four types of goals is set
  properly, all four type of goals can motivate
  advanced exercisers
• Set comprehensive goals make sure all parts of
  fitness are developed from all parts of the
  pyramid (dont get stuck on just one area)
• Consider maintenance goals at some point,
  enough is enoughfollowing a regular workout
  schedule and maintaining fitness in the good
  fitness zone are reasonable goals for fit and
  active people

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Step 4 Structure Your Program Plan and Write it
Down

• Structure your program by listing warm-up, cool
  down, special exercises, and activities
• Explain any special activities you might do
• Soccer (shooting on goal, playing 3 vs 3, etc.)
• Describe what you would do in that activity
• Include what time of day you would do it

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Step 5 Write it Down

• Set it up as a an table type database
• List out the order of activities you would do
  each day
• Warm-up (walking, jog, jump rope, etc.)
• Activity or Activities (B-ball, wt. training,
  yoga, tennis, dance, calisthenics, etc.)
• Cool-down (stretching, walking, light jog, etc.)

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Step 6 Evaluate Your Program

• After you have tried your program for an extended
  period of time, go back through the first five
  steps to revise your program to better meet your
  fitness needs

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Stages of Physical Activity

• Stage 1 Couch Potato
• People who do no regular physical activity from
  any of the first three levels of the physical
  activity pyramid
• Stage 2 Thinking About It
• This person is not active, but is thinking about
  becoming active

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Stages of Physical Activity

• Stage 3 Planning to be Active
• This person has taken steps to get ready to be
  active, such as buying clothing or equipment for
  activity
• Stage 4 Sometimes Active
• This person is active, but participates
  inconsistently
• Stage 5 Active for Life
• This person is active on a regular basis. He or
  she can overcome obstacles tat may discourage
  others