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Chapter 7: Putting Together a Complete Fitness Program

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by

Jessica Stout

on 6 November 2013

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Transcript of Chapter 7: Putting Together a Complete Fitness Program

Chapter 7: Putting Together a Complete Fitness Program
Introduction
Now you know all about how the different health related fitness components and nutrition it is time to put together a full fitness plan for you personally.
Step One: Goals
1. Set your goals- You already did that!
2. Set both short and long term goals.
-Make sure no matter what they are SMART goals.
-Long Term Goals Example???
-Short Term Goals Example???
3. Set mini and big goals
-Mini Goals- mini steps that you can achieve on the way to reaching your big goal.
Physical Tests
Before starting your complete fitness program you should participate in some physical fitness assessments.

These are essential to determining your goals and gives you a foundation to start from.

They help you decide which types of exercise you should emphasize, and help you understand the difficulty of attaining specific goals.

You should measure your progress by taking these tests every 3 months.
Step Two: Select your Activities
It is best to include exercises to develop each of the health related fitness components. Which are???

Make it fun and interesting! Much more successful if you actually enjoy what you are doing!

Know your current skill and fitness level. Some sports and activities require you to be at a certain level. Know your limits.
Putting your Plan into Action
Start Slowly and Increase Gradually

Find an Exercise Buddy

Ask for support from Others

Vary your activities

Cycle duration and intensity of workout

Adapt Changing Environments/Schedules

Expect fluctuations and lapses


Time and Convenience- More likely to maintain a long term exercise program if you can easily fit exercise into daily routine.

As you consider activities, think about whether a special location of facility is required. Can you participate in the activity close to your home, school, etc? Are they open at convenient times? Would at home exercise equipment be better?

Cost- Membership Costs, Equipment Fees, etc. All you need is shoes!
APPLY THE FITT PRINCIPLE!!!
Get at least 150 minutes a week of moderate-intensity cardio. At least 20 minutes of this should be in your target heart rate zone.

At least 2-3 nonconsecutive days per week of resistance training. Doing around 8-12 reps for 8-10 exercises. At what intensity level?

Stretching should be performed when muscles are warm at least 2-3 days a week. For all major muscle groups. Intensity level? Dynamic? Static?
Step 4: Mini Goals & Rewards
Set up a system of goals and rewards.

Break goals into several steps and set a target date for each.

Reaching a series of small goals is more satisfying than working towards a single, more challenging goal with could take months to achieve.
Step 5: Physical Activity Lifestyle
Daily PA is a simple but important way to improve your overall wellness.

Specify ways to be more active during your daily routine.

May find it helpful to use a health journal.
Step 6: Monitoring your Progress
A record that tracks your daily progress will help remind you of your ongoing commitment to your program and give you a sense of accomplishment.

Reassess your fitness every 3 months.

Be sure to compare results for the same assessments over time.
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