Designing Your Own Fitness Program

PH 10

Training Principles (review)An understanding these principles will help you

maximize the effectiveness of your fitness plan and minimize any potential harm you might cause yourself.

A brief review of four of these training principles:The Overload Principle – when you give your

body more to do than it is accustomed to doing you create an ‘overload’.

The Progression Principle – fitness improvements occur gradually by progressively adding to the overload.

Training Principles (continued)The Specificity Principle – in sports, the

maximum training effect comes when you mimic the effort required in the actual sport as closely as possible.

The Reversibility Principle – if you stop for a long time, you will start to lose, or reverse, the gains you have made – your body’s response to training is, unfortunately, not permanent.

F.I.T.T. PrincipleWhen designing a fitness training program this

well-known method can help you achieve the results you want.

F – FrequencyI – IntensityT – TimeT - Type

Creating an Action PlanSet SMART Goals – Specific, Meaningful &

Measurable, Action-oriented, Realistic, Time-Bound

Develop Action StepsIdentify Barrier, Find SolutionsReward Success

Your AssignmentCreate a program to meet you specific goals. You need

to:1. List and describe your SMART goals2. List the Action steps (smaller things) that need to

happen. What do you need to do tomorrow, next week, next month.

3. Identify barriers and solutions4. What will be your Reward5. *** Use the FITT principle as well as the other

training principles learned to develop a program (8 weeks) specific to your goal(s). Be sure to include your exercises and progressions.

Example of Weekly ProgramMonday Tuesday Wednesday Thursday Friday Saturday Sunday

B-bell BP Hammer curls Standing B-bell shoulder press

Inclined D-bell press

Single Arm Cable curls

Side lat raises

D-bell flys EZ curls Shrugs

Seated cable rows

Tricep pressdowns

Squats

Lat pull downs

Dips Leg extensions

Rear delt raises

Skull crushers Leg curls

Calve raises