Designing A Personal Fitness Program
40% Heredity 70% Heredity
Health-Related Fitness◦ Ability to become and
stay physically healthy Body Composition Cardiovascular Fitness Muscular Endurance Muscular Strength Flexibility
Skill-Related Fitness◦ Ability to maintain high
levels of performance on the playing field Agility Speed Coordination Balance Reaction Time Power
You should be physically active on a daily basis!
You should engage in three or more sessions per week of activities that last at least 20 minutes and require moderate to vigorous levels of exertion.
FITT Principle◦ Frequency – how
often you work◦ Intensity – how hard
you work◦ Time – the length of
time you work◦ Type – the specific
type of activity you chose
Type of ActivityFrequency for
Beginners
Frequency for Average-High Level
Fitness
CardiovascularConditioning
3 – 5 days per week 4 – 6 days per week
Weight Training 2 – 3 days per week 3 – 5 days per week
Overload Principle – states that in order to improve your level of fitness , you must increase the amount of regular activity or exercise that you normally do.
Maximum Heart Rate = 220 – age
Cardiovascular benefits occur at 60% - 80% of maximum heart rate
No heart rate monitor? Take your pulse!
Talk Test◦ Light intensity – able to tell a story without
pausing◦ Moderate intensity – able to talk but with
disjointed speech◦ High intensity - unable to talk
Type of ActivityFrequency for
Beginners
Frequency for Average-High Level
Fitness
CardiovascularConditioning
20-30 minutes 35 minutes to 1 hour
Weight Training 20-30 minutes 45 minutes to 1 hour
You many accumulate your minutes in one, continuous workout or you may choose to work out in two or three shorter intervals per day.
Weight loss is best accomplished by working longer at a lower intensity.
Consider….◦ your personal fitness goals when choosing
activities ◦ what you enjoy doing◦ how much time you have for the activity◦ how much money you can afford to spend on
needed equipment
Try to participate in activities that benefit all five areas of health-related fitness.
Most Importantly CROSS-TRAIN = VARY your activities!
Keep goals simple, specific, and realistic. List ways that will help you reach your
goals. Seek help from others. Be flexible in case you need to reevaluate
your progress. Keep records to monitor your progress. Be positive. Reward yourself when you achieve a goal.
Your goals The days you
exercise Time, distance,
intensity Environmental
conditions Where you
exercise Specific activities Any injuries
Initial Stage ◦ 0-8 weeks◦ rapid improvement
Improvement Stage◦ 9-30 weeks ◦ improvement slows
Maintenance Stage ◦ 31+ weeks◦ Improvement levels off
Factors Affecting Progression◦ Initial fitness level◦ Heredity◦ Rate at which you
overload your body◦ Your specific goals
Warm-up◦ 5-10 minutes◦ Light stretching & plyometrics
Workout◦ 20-60 minutes
Cool-down◦ 5-10 minutes◦ Stretch = most flexibility benefit◦ Do NOT sit down! Bring heart rate down gradually