CHAPTER 14:

By: C o u r t n e y W i l l i a m sM o l l y S a n d e r s

Develop a Personal Fitness Program

Develop A Total Personal Fitness

Programo You should consider four specific areas when designing your personal fitness program: o health-related activities, o sports skills, o stress diversion and activities, and o good nutrition.

o Your personal fitness program should have physical activities that meet your needs in each aspect and also more than one aspect.

o For example: Swimming not only provides health benefits but could also help with sports skills.

Starting Your Programo There are several basic guidelines to follow when starting a personal fitness program.

o determining the need for a medical examination.o conducting a physical fitness evaluation.o setting realistic goals.o selecting activities that help you reach your goals.

o You should make sure that your personal fitness program includes all health-related components of physical fitness.

o Your program should overload the specific body parts you are working on in order to improve your body.o Evaluating your level of physical fitness is essential for a number of reasons.

o A beneficial exercise program should follow the principles of training.o Overload,o Progression,o Specificity

o Once you know your level of fitness you will be able to:o make good decisions, o set realistic goals design an exercise program

that will instill improvement, o and record your progress to evaluate level of

improvement.

Designing Your Personal Fitness Program

o Use physical fitness test scores to establish goals,o Set realistic goals,o If you have a low physical fitness score, conditioning your muscles, ligaments and other parts of your body will take time in order to avoid injury.

o In order to design an orderly personal fitness program, you should follow these steps:o Evaluation,o Goal Setting,o Selection of activities,o Application of training principles in designing a

program,o Periodic assessment.

Steps in Evaluating Vanessa’s Personal Fitness Program

Vanessa is a fifteen-year-old ninth grader who had never been very active. She spends a lot of time watching TV, and wishes she had the energy to learn how to play tennis and participate in other activities her classmates take part of. Vanessa enjoys swimming, but in a little overweight and feels self-conscious in a bathing suit.

EvaluationVanessa recorded her physical fitness test scores given during the first 2 weeks of school in her PE class.o Cardio-Mile Run: 14:00 minutes,o Flexibility: 18 cm,o Sit-Ups: 17,o Pull-Ups: 0,o Body Composition: 44 mm.

Goal Setting

With the help of her teacher, Vanessa developed both long-term and short-term goals. Her final step was writing down her benefits of accomplishing her goals.

o Improved appearance,o Improved self-concept,o Better posture,o Improved cardiovascular endurance, ando Improved upper body strength.

To keep herself motivated, Vanessa put up a poster in her room of the benefits she would receive.

Selection of Activities

The next step for Vanessa is deciding what activities she would like to participate in. She took her goals into consideration while choosing these activities.

Application of Training Principles in Designing a Program

Vanessa’s next step was to apply training principles to the activities she picked, which were bicycle riding, walking/jogging, stretching, negative pull ups, and sit ups. She was able to personalize her program by applying principles of progression, overload, and specificity to her activities.

Selection of Activities:

Test Score: Mile Run = 14 minutes.

Goal: To run the mile in 10 minutes, 30 seconds on the post-test.

o Rode her bicycle to school each day.o Walk one mile as fast as she could.

o Alternate between walking and jogging for 30 minutes.

Cardiovascular Activity> Biking and Walk/JogF: Number of Sessions: 10 Biking, 3 Walk/Jog

I: Target Heart Rate for 10 seconds: 23-31, 24-28T: Length of Session: 1 Mile/10 minutes, 30 minutes

CARDIOVASCULAR

FLEXIBILITY

Test Score: Sit-and-Reach Test = 18 cm.

Goal: To obtain a score of 24 cm on the post test.

o Stretching exercises, complete with a warm-up and cool-down.

Flexibility Activity>Routine of 10 Static Stretches

F: Number of sessions per week: 10I: Resistance: Body Weight/ 5 second countT: Length of Session: 3 to 5 repetitions

MUSCULAR STRENGTH

Test Score: Pull Ups = 0

Goal: To be able to perform1 pull-up by the post-test.

o Negative pull-ups

Muscular Strength Activity>Negative Pull-UpsF: Number of sessions per week: 5I: Resistance: Body Weight/ 5 second countT: Length of session: 3-5 repetitions

MUSCULAR ENDURANCE

Test Score: Sit-ups =17

Goal: To be able to perform 37 by the post-test.

o Standard sit-ups

Muscular Endurance Activity>Standard Sit-UpsF: Number of sessions per week: 3I: Resistance: Body Weight using regular sit-ups.T: Length of session: 1 set of maximum sit-ups. (27)

BODY COMPOSITION

Test Score: Skin fold measurement: 44 mm.

Goal: To have a body composition of 34 by the post-test.

o Dieting in accordance with exercises.

Calories Taken In>Calories BurnedCalories consumed each week: 16, 800Planned Calorie Reduction each week: -1, 400

15, 400Calories burned each week: -15,000Additional calories burned in exercise: -1, 900

-16, 900

Keep It Going

Fight Boredom With Variety:

o Boredom is potentially the biggest threat to an exercise program. o Use benefits and rewards to motivate you to exercise rather than being lazy.o Add variety to each aspect of your workout, and even change up the workout itself.

Exercise With a Friend: o Greater sense of motivation.o Can do multiplayer sports such as tennis.o Social interactions make exercising more enjoyable.

Record Keeping: o You should not depend on remembering the amount of weight lifted, reps completed, etc. You should record this information to track progress easier and to avoid confusion.o The information you keep should consist of date, number of sets and reps, resistance, resting heart rate, exercise heart rate, distance covered, time required, weekly distance, and cumulative distance.o You may want to test your skills periodically against people who are better than you.o Enter a road race or a tennis tournament and

determine how well you do against opponents and other players.

o Make a commitment to looking and feeling good.o Make a commitment to exercise on a regular basis.o Make lifestyle choices that will make you a winner.

Study Question

s

1. Body Composition2. Cardiovascular

Fitness3. Time4. Flexibility5. Health-related

fitness6. Intensity7. Lifestyle choices8. Sports skills

activities9. Stress diversion

activities10.Total fitness

MatchingA. Activities to help people

relaxB. Range of motion in your

jointsC. Includes health-related

components, skill-related components, and stress management

D. Concerned with the proper functioning of the body systems

E. Condition of the heart and lungs

F. How long you exerciseG. Decisions made up about

the way you liveH. How hard you workI. Activities that help you

develop skillJ. Ratio of fat to muscle,

bone, and other tissue.

1. J; 2. E; 3. F; 4. B; 5. D; 6. H; 7. G; 8. I; 9. A; 10. C

True-False1. A total personal fitness program includes only vigorous

activities.2. Activities that are highly competitive are good stress

diversion activities.3. A fitness program can be designed to help you gain or lose

weight.4. Your physical fitness program should be just like your

friend's program. 5. A medical exam is recommended for those over 30 years

old. 6. Evaluation of your physical fitness level is not important at

the beginning of your program but will be important later on to determine progress.

7. Goal setting is an important key to a successful personal fitness program.

8. Warm-up is only important for adults who have not been exercising.

9. Intensity and frequency in which exercises are performed are important aspects in designing a program.

10.Boredom is the threat to an exercise program.

1. F; 2. F; 3. T; 4. F; 5. T; 6. F; 7. T; 8. F; 9. T; 10. T