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