Chapter 7 - Developing a Personal Fitness Plan

step 1 - set goals

"what do I want from my program", general/long term (lower risk of disease, improve posture, etc.) or short term/specific (allow progress to be checked, enjoy changes), break goals into small steps

developing personal fitness plan

1 - set goals 2 - select activities 3 - set target FITT for activities 4 - set up system of mini-goals/rewards 5 - include lifestyle physical activity 6 - monitor progress w/ tools 7 - make a commitment

step 3 - set target FIIT for activities

1. cardiorespiratory endurance: 150 min/wk of moderate or 75 min/wk of vigorous, 20-60 minute duration, 3-5 times/wk, target heart rate is intensity 2. muscular endurance/strength: at least 2 nonconsecutive days/wk, 8-12 reps of 8-10 exercises, weight = intensity 3. flexibility: at least 2-3 days/wk, stretch major muscle groups to point of tension and hold for 10-30 seconds, repeat 2-4 times

putting plan into action

1.start slowly and increase fitness gradually (goal is to break established habits of inactivity) 2. increase duration/frequency before intensity 3. find workout buddy 4. vary activities (cross-training) 5. cycle duration/intensity of workouts (periodization) 6. adapt to changing environment/schedule 7. expect fluctuation/lapses (don't let off days discourage you) 8. choose other healthy lifestyle behaviors (diet, avoid harmful habits)

children/adolescents

aim for at least 60 minutes of moderate activity everyday, under 12: focus on skills development, over 12: sports/competitiveness

exercise guidelines for life stages

children/adolescents, pregnancy, and older adults

step 5 - include lifestyle physical activity

find ways to make daily activities more active, such as taking stairs, etc.

step 2 - select activities

important to include all components of fitness, consider: fun/interest, current skill/fitness level, time/convenience, cost, special health needs

pregnancy

mild/moderate exercise at least 3 times/week, avoid vigorous exercise, avoid supine position, 3-5 sets of 10 Kegels (hold for 5-15 seconds)

step 6 - monitor progress with tools

reminds you of ongoing commitment, sense of accomplishment, use record to track daily progress, reassess fitness

step 7 - make a commitment

sign an agreement, find a witness

step 4 - set up system of mini-goals/rewards

track progress, reward yourself as you approach final goal, reaching series of small goals is more satisfying

older adults

use lighter weights and more repetitions, perform flexibility exercises at least 2 days/wk for at least 10 mins, perform exercises that improve balance