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Putting Together a Complete Fitness Program. Chapter. Putting Together a Complete Fitness Program. Developing a Personal Fitness Program Putting Your Plan Into Action Exercise Guidelines for Life Stages. Developing a Personal Fitness Program. Set goals - PowerPoint PPT Presentation
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Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
Chapter
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
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Developing a Personal Fitness Program Putting Your Plan Into Action Exercise Guidelines for Life Stages
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
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Set goals Develop general and specific,
long term and short term goals Use physical fitness assessment
tests to decide which types of exercise to use to attain specific goals
Select activities Include exercises to develop each
health-related component of fitness
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Select activities Support your commitment▪ Fun and interest▪ Your current skill and fitness level▪ Time and convenience▪Cost▪ Special health needs
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
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Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
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Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
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Set a target Frequency, Intensity, Time (Duration) for each activity Cardiorespiratory endurance exercise▪ An appropriate schedule is 3 to 5 times per week▪Heart rate in target zone for 20 to 60 minutes
Muscular strength and endurance training▪ Include one or more sets of 8 to 12 repetitions of 8 to 10 exercises
Flexibility training
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
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Set up mini-goals and rewards Break specific goals into several steps Set a target date for each step
Include lifestyle physical activity in the program Specify ways to be more active Use a health journal to track activities
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Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
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Develop tools to monitor progress Track daily progress to remind you of
your ongoing commitment to your program and to gain a sense of accomplishment▪ The results of different fitness tests vary, so be sure to compare results for the same assessments over time
Make a commitment Make a commitment by signing an
agreement Keep the agreement in a visible spot
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Start slowly and increase intensity and duration gradually
Be patient and realisticFind an exercise buddy who
shares your goals and fitness levelAsk for support from othersVary your activities
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Cycle the duration and intensity of workouts
Adapt to changing environments and schedules
Expect fluctuations and lapsesChoose healthy lifestyle behaviors
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
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Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
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Children and adolescents Provide opportunities for children and
adolescents to exercise every day During family outings, choose
dynamic activities For children younger than 12,
emphasize skill development and fitness rather than excellence in competitive sports
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Children and adolescents Make sure children
are developmentally capable of participating in an activity
Make sure children get plenty of water when exercising in the heat
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Pregnancy See your physician about possible
modifications needed for your pregnancy
Continue mild to moderate exercise routines at least three times a week
Favor non- or low-weight-bearing exercises
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Pregnancy Avoid exercise in supine position
after first trimester Avoid exercise that could cause loss
of balance, especially in the third trimester
Avoid activities involving extremes in barometric pressure
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Pregnancy Drink plenty of fluids and exercise in
well-ventilated areas to avoid heat stress, especially during the first trimester
Do 3 to 5 sets of 10 Kegel exercises daily
After giving birth, resume pre-pregnancy exercise routines gradually, based on how you feel
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Older adults Follow guidelines for aerobic exercise
as younger adults, but judge intensity on a 10-point scale of perceived exertion rather than by heart rate
For strength training, use a lighter weight and perform more (10 to 15) repetitions than young adults
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Older adults Perform flexibility exercises at least
2 days per week for at least 10 minutes
Drink plenty of water and avoid exercising in excessively hot or cold environments
Warm up slowly and carefully
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Older adults Cool down slowly, continuing very light
exercise until the heart rate is below 100 If you cannot meet the recommendation
of at least 150 minutes per week of moderate-intensity exercise, do as much exercise as you can
