fahey/insel/roth, fit & well: core concepts and labs in physical fitness and wellness, chapter 7...

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

Putting Together a Complete Fitness Program

Chapter 7

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

Developing a Personal Fitness Plan1. Set goals2. Select activities3. Set a target frequency, intensity, and time

for each activity4. Set up a system of mini-goals and rewards5. Include lifestyle physical activity in your

program6. Develop tools for monitoring your progress7. Make a commitment

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

1. Set Goals

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© McGraw-Hill Higher Education

2. Select Activities

Select activities for each component of health-related fitness 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© McGraw-Hill Higher Education

2. Select Activities

Consider the following: Fun and interest Your current skill and fitness level Time and convenience Cost Any special health needs

3. Set Targets for FITT

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

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

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

Break specific goals into several steps

Set a target date for each stepAllow several weeks between mini-

goals

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

5. Include Lifestyle Physical Activity in Program

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© McGraw-Hill Higher Education

6. Develop Tools for Monitoring Your Progress

Sample program log

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

6. Develop Tools for Monitoring Your Progress

Sample program progress graph

7. Make a Commitment

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

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

Putting Your Plan into Action

Start slowly and increase fitness graduallyFind an exercise buddyVary your activities (cross-training)Cycle the volume and intensity of your

workoutsAdapt to changing environments and

schedulesExpect fluctuations and lapses

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

Maintaining Your Program: Fit for Life

Be safeHave several exercise optionsKeep an exercise journalReward yourselfChoose other healthy lifestyle

behaviors

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

Choosing Exercise Footwear

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© McGraw-Hill Higher Education

Sleep

The amount of sleep each person needs varies, but many people do not obtain enough sleep.

Everyone needs both rapid-eye movement (REM) and non-REM sleep. 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© McGraw-Hill Higher Education

Sleep

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

Exercise Guidelines for People With Special Health Concerns

Regular, appropriate exercise is safe and beneficial for many people with chronic conditions

ArthritisAsthmaDiabetesHeart disease and hypertensionObesityOsteoporosis

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

Exercise Guidelines for Life Stages

Children and adolescentsPregnant womenOlder adults