Develop a Fitness Plan

7/21/2019 Develop a Fitness Plan

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Developing a Personal

Fitness Plan

U.S. Coast Guard

Unit Health Promotion CoordinatorCourse



Objectives

Understand the Health PromotionCoordinator’s role in assistingmembers with ftness programs.

Understand the Health PromotionCoordinator’s role in assistingmembers on the CG Weight

Management Program. Understand goal setting strategies.



Objectives

Identi the prin!iples in"ol"ed in!reating a balan!ed# sae and

e$e!ti"e e%er!ise programs. Identi beha"ior modif!ation

strategies.

Complete a &etailed Personal 'itnessPlan using CG()*+,.



Exercise Adherence

-* drop out within ) months to

a ear. /- drop out within 0 ears.

1nl 2* to +* o emploees

eligible to use wor3site e%er!isea!ilities will do so.



Factors InfuencingAdherence

Wh do people sta in or drop out

o ftness programs4



Personal Factors

Ps!hologi!al5ttitudes and belies about e%er!ise

6 sel.

7eha"ioral 8pe o personalit 6 liestle.

In!ome# edu!ation and tpe o

emploment.

7iologi!al.7od tpe 6 ftness le"el.



Social Factors

'amil support

Peer support 1rgani9ational 6 !ultural support

8ra"el



Program Turno!Factors

:a!3 o !on"enien!e In;e%ible or "ague goals 8oo time !onsuming or

unrealisti!4 8oo intense or !omple%4

:a!3 "ariet# eedba!3 andinormation4

<o beha"ior mod te!hni=ues



"ealth Promotion#oordinator$s %ole

7e a positi"e role model.

7e enthusiasti! and supporti"e.

Promote a balan!ed attitude toward

e%er!ise.

Pro"ide positi"e eedba!3.

>du!ate and moti"ate.

5ssist members with thede"elopment o annual 7asi!Personal 'itness Plans



&uard 'eight(anagement Program

5ssist members with thede"elopment o annual &etailedPersonal 'itness Plans.

Monitor mandator e%er!ise sessions?@ hour# 0%Awee3B Condu!t monthl mandator ftness

assessments.

Pro"ide members with resour!es?PWP’s# Weight Management Sel(Help GuideB.



Developing a PersonalFitness Plan

5lwas ensure that parti!ipant’s ftnessgoals are !lear and important to them.

Consider

S3ill and ftness le"el 8ime and !on"enien!e

Cost

Spe!ial health needs

:e"el o un and interest What are their assets and barriers4

&is!uss parti!ipants past and present

e%er!ise histor# and liestle.Fit & Well, Pages 176-184




De"iew 'itness 5ssessment results ia"ailable.

&e"elop a program that in!ludes ea!h o

the health(related !omponents ophsi!al ftness Cardiorespirator

Mus!ular Strength and >nduran!e

'le%ibilit

Health 7od Composition




Set up a sstem o goals and rewards.

&esign a program that !onsidersre=uen!# intensit# and duration orea!h !omponent o ftness.

&e"elop tools or monitoring ourprogress.

Ma3e a !ommitment to the e%er!iseplan.



&oal Setting

:ong(term or general goals

UltimateAo"erall

Short(term or spe!if! goalsMilestones to assist in rea!hing fnal goals

Mini(goals

Similar to short(term goals# but target dates andpotential rewards or goal attainment are in!luded.Useul in helping to 3eep a program on tra!3.



&oal Setting

5lwas ensure that parti!ipant’s goalsare !lear and important personall.

Use the S.M.5.D.8. ormula

Spe!if!

(easurable

A!tion(oriented

%ealisti!Arewards

Time(oriented



&oal Setting Examples

)ongterm goal* Dedu!e m ris3 or

diabetes 6 heart disease

Shortterm goal* lower bod!omposition rom 2E to 2-

(inigoals+, #omplete - .ull /ee0s

o. program

-, #omplete +1 .ull/ee0s o. program

2, 3 bod4 .at o. -53

Target

Date6%e/ardOctober 76(ovie /ith.riends

8ov, 21 6 8e/ S/eater

Dec, -- 6 'ee0end a/a4

h



Push9p Assessment&oal

5 20 ear old male a!hie"es 2* push(ups in the Push(up enduran!e test. 8his

pla!es him in the F<eeds Impro"ement!ategor. His new short(term 0 monthretest goal would be to a!hie"e a s!oreat the top end o the same !ategor or

the low end o the ne%t up !ategor#F&oing Well.



S(A%T (inigoals

What are the a!tions that will helpmember a!hie"e goal4

Will tal3 to budd tomorrow ands!heduling wor3out dates or ne%twee3.

Will do 2 sets o push(ups toe%haustion this wee3 beore lun!h onMon.#8hurs. and Sat.



&uidelines .or #ardiorespirator4Endurance Training

're=uen! 0(- times per wee3

Intensit

8arget Heart Date one ?)-(,* o ma%imumheart rate or -- o ma%imum heart rate orunft indi"idualsB

DP> "alue o @2(@/

&uration total duration o 2*()* minutes

per session ?or multiple sessions lasting @*minutes or moreB



&uidelines .or (uscle Strengthand Endurance Training

're=uen! 2(0 times per wee3

Intensit 5t least one set o E(@* e%er!ises that wor3the maor mus!le groups

Identi a weight setting that is !hallenging

b the last 2 repetitions.&uration

0*()* minutes or most training programs



&uidelines .or Flexibilit4Training

o 're=uen!minimum o 2(0 das per wee3

o Intensit and &urationHold ea!h stret!h or @*(0* se!onds

Stret!h to the point o mild dis!omort#

not pain



Program Design :cont,;

Sele!t one a!ti"it or ea!h !omponento ftness.

Cross(train Use di$erent a!ti"ities to

de"elop a parti!ular !omponent o ftness. Consider

:e"el o un and interest

S3ill and ftness le"el

8ime and !on"enien!e Spe!ial health needs

Cost



Program Design :cont,;

In!lude was to in!orporate morea!ti"it into our e"erda routine

?i.e.# ta3ing the stairs instead o theele"atorB.

Health benefts !an be obtained

rom simpl be!oming morephsi!all a!ti"e o"er the !ourse oea!h da.

<eha ior (odi=cation



<ehavior (odi=cationStrategies

Use e%er!ise !ues S!hedule e%er!ise appointments

Use a!ti"it tra!3ing logs

>stablish an e%er!ise !he!3(in sstem

Ma3e a !ommitment Sign a !ontra!t 6 determine rewards



Sa.e and E!ectiveFitness Programs

5"oid unne!essar stress Identi spe!ial health needs. Get !learan!e

rom a phsi!ian# i ne!essar Start slowl and graduall in!rease re=uen!#

intensit# and duration. Jar the program >%pe!t lapses

Wear !omortable !lothing and appropriateootwear.

Use e%er!ise !ues# !ontra!ts# support romriends and amil# goal setting strategies to

help ou sti!3 with our program.



"ealth #oaching S0ills

Coa!hing Prin!iples :istening te!hni=ues

Client(!entered Inter"iewing =uestions

Wh now4

What will be di$erent4

What do ou need to !hange4

What do others sa4

What else is going on4



>our Turn?

Complete a &etailed Personal 'itnessPlan using CG()*+,



%evie/

Understand the Health PromotionCoordinator’s role in assistingmembers with ftness programs.

Understand the Health PromotionCoordinator’s role in assistingmembers on the CG Weight

Management Program. Understand goal setting strategies.



%evie/

Identi the prin!iples in"ol"ed in!reating a balan!ed# sae and

e$e!ti"e e%er!ise programs. Identi beha"ior modif!ation

strategies.

Complete a &etailed Personal 'itnessPlan using CG()*+,.

Documents

Develop a Fitness Plan