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Developing a Personal Fitness Plan
U.S. Coast Guard Unit Health Promotion Coordinator
Course
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Objectives Understand the Health Promotion
Coordinator’s role in assisting members with fitness programs.
Understand the Health Promotion Coordinator’s role in assisting members on the CG Weight Management Program.
Understand goal setting strategies.
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Objectives
Identify the principles involved in creating a balanced, safe and effective exercise programs.
Identify behavior modification strategies.
Complete a Detailed Personal Fitness Plan using CG-6049.
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Exercise Adherence
50% drop out within 6 months to a year.
75% drop out within 3 years. Only 20 to 40% of employees
eligible to use worksite exercise facilities will do so.
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Factors Influencing Adherence
Why do people stay in or drop out of fitness programs?
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Personal Factors Psychological
Attitudes and beliefs about exercise & self.
Behavioral Type of personality & lifestyle. Income, education and type of
employment. Biological.
Body type & fitness level.
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Social Factors
Family support Peer support Organizational & cultural support Travel
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Program Turn-off Factors
Lack of convenience Inflexible or vague goals Too time consuming or
unrealistic? Too intense or complex? Lack variety, feedback and
information? No behavior mod techniques
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Health Promotion Coordinator’s Role
Be a positive role model. Be enthusiastic and supportive. Promote a balanced attitude toward
exercise. Provide positive feedback. Educate and motivate. Assist members with the
development of annual Basic Personal Fitness Plans
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HPC’s Role in the Coast Guard Weight
Management Program Assist members with the
development of annual Detailed Personal Fitness Plans.
Monitor mandatory exercise sessions (1 hour, 3x/week)
Conduct monthly mandatory fitness assessments.
Provide members with resources (PWP’s, Weight Management Self-Help Guide).
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Developing a Personal Fitness Plan
Always ensure that participant’s fitness goals are clear and important to them.
Consider:Skill and fitness levelTime and convenienceCostSpecial health needsLevel of fun and interest
What are their assets and barriers? Discuss participants past and present
exercise history, and lifestyle. Fit & Well, Pages 176-184
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Developing a Personal Fitness Plan
Review Fitness Assessment results if available.
Develop a program that includes each of the health-related components of physical fitness: Cardiorespiratory Muscular Strength and Endurance Flexibility Healthy Body Composition
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Developing a Personal Fitness Plan
Set up a system of goals and rewards. Design a program that considers
frequency, intensity, and duration for each component of fitness.
Develop tools for monitoring your progress.
Make a commitment to the exercise plan.
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Goal Setting Long-term or general goals
Ultimate/overall Short-term or specific goals
Milestones to assist in reaching final goals Mini-goals
Similar to short-term goals, but target dates and potential rewards for goal attainment are included. Useful in helping to keep a program on track.
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Goal Setting
Always ensure that participant’s goals are clear and important personally.
Use the S.M.A.R.T. formula Specific Measurable Action-oriented Realistic/rewards Time-oriented
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Goal Setting Examples
Long-term goal: Reduce my risk for diabetes & heart disease
Short-term goal: lower body composition from 28 to 25%
Mini-goals1. Complete 2 full weeks
of program2. Complete 10 full
weeks of program3. % body fat of 27%
Target Date/RewardOctober 5/Movie with friendsNov. 30 / New Sweater
Dec. 22 / Weekend away
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Example: Short-termPush-Up Assessment
Goal A 23 year old male achieves 20 push-
ups in the Push-up endurance test. This places him in the “Needs Improvement” category. His new short-term 3 month retest goal would be to achieve a score at the top end of the same category or the low end of the next up category, “Doing Well.”
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SMART Mini-goals
What are the actions that will help member achieve goal? Will talk to buddy tomorrow and
scheduling workout dates for next week.
Will do 2 sets of push-ups to exhaustion this week before lunch on Mon.,Thurs. and Sat.
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Guidelines for Cardiorespiratory Endurance Training
Frequency 3-5 times per week
Intensity Target Heart Rate Zone (65-90% of
maximum heart rate or 55% of maximum heart rate for unfit individuals)
RPE value of 12-17Duration
total duration of 20-60 minutes per session (or multiple sessions lasting 10 minutes or more)
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Guidelines for Muscle Strength and Endurance Training
Frequency 2-3 times per week
Intensity At least one set of 8-10 exercises that work
the major muscle groups Identify a weight setting that is challenging
by the last 2 repetitions. Duration
30-60 minutes for most training programs
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Guidelines for Flexibility Training
o Frequencyminimum of 2-3 days per week
o Intensity and DurationHold each stretch for 10-30 secondsStretch to the point of mild discomfort,
not pain
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Program Design (cont.) Select one activity for each component
of fitness. Cross-train: Use different activities to
develop a particular component of fitness. Consider:
Level of fun and interest Skill and fitness level Time and convenience Special health needs Cost
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Program Design (cont.)
Include ways to incorporate more activity into your everyday routine (i.e., taking the stairs instead of the elevator).
Health benefits can be obtained from simply becoming more physically active over the course of each day.
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Behavior Modification Strategies
Use exercise cues Schedule exercise appointments Use activity tracking logs Establish an exercise check-in system
Make a commitment Sign a contract & determine rewards
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Safe and Effective Fitness Programs
Avoid unnecessary stress Identify special health needs. Get clearance
from a physician, if necessary Start slowly and gradually increase frequency,
intensity, and duration. Vary the program Expect lapses Wear comfortable clothing and appropriate
footwear. Use exercise cues, contracts, support from
friends and family, goal setting strategies to help you stick with your program.
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Health Coaching Skills Coaching Principles
Listening techniques Client-centered
Interviewing questions Why now? What will be different? What do you need to change? What do others say? What else is going on?
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Your Turn!
Complete a Detailed Personal Fitness Plan using CG-6049
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Review Understand the Health Promotion
Coordinator’s role in assisting members with fitness programs.
Understand the Health Promotion Coordinator’s role in assisting members on the CG Weight Management Program.
Understand goal setting strategies.
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Review
Identify the principles involved in creating a balanced, safe and effective exercise programs.
Identify behavior modification strategies.
Complete a Detailed Personal Fitness Plan using CG-6049.