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Developing a Personal Fitness Plan. U.S. Coast Guard Unit Health Promotion Coordinator Course . Objectives. Understand the Health Promotion Coordinator’s role in assisting members with fitness programs.

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developing a personal fitness plan

Developing a Personal Fitness Plan

U.S. Coast Guard

Unit Health Promotion Coordinator Course

objectives
Objectives
  • Understand the Health Promotion Coordinator’s role in assisting members with fitness programs.
  • Understand the Health Promotion Coordinator’s role in assisting members on the CG Weight Management Program.
  • Understand goal setting strategies.
objectives3
Objectives
  • Identify the principles involved in creating a balanced, safe and effective exercise programs.
  • Identify behavior modification strategies.
  • Complete a Detailed Personal Fitness Plan using CG-6049.
exercise adherence
Exercise Adherence
  • 50% drop out within 6 months to a year.
  • 75% drop out within 3 years.
  • Only 20 to 40% of employees eligible to use worksite exercise facilities will do so.
factors influencing adherence
Factors Influencing Adherence
  • Why do people stay in or drop out of fitness programs?
personal factors
Personal Factors
  • Psychological
    • Attitudes and beliefs about exercise & self.
  • Behavioral
    • Type of personality & lifestyle.
    • Income, education and type of employment.
  • Biological.
    • Body type & fitness level.
social factors
Social Factors
  • Family support
  • Peer support
  • Organizational & cultural support
  • Travel
program turn off factors
Program Turn-off Factors
  • Lack of convenience
  • Inflexible or vague goals
  • Too time consuming or unrealistic?
  • Too intense or complex?
  • Lack variety, feedback and information?
  • No behavior mod techniques
health promotion coordinator s role
Health Promotion Coordinator’s Role
  • Be a positive role model.
  • Be enthusiastic and supportive.
  • Promote a balanced attitude toward exercise.
  • Provide positive feedback.
  • Educate and motivate.
  • Assist members with the development of annual Basic Personal Fitness Plans
hpc s role in the coast guard weight management program
HPC’s Role in the Coast Guard Weight Management Program
  • Assist members with the development of annual Detailed Personal Fitness Plans.
  • Monitor mandatory exercise sessions (1 hour, 3x/week)
  • Conduct monthly mandatory fitness assessments.
  • Provide members with resources (PWP’s, Weight Management Self-Help Guide).
developing a personal fitness plan11
Developing a Personal Fitness Plan
  • Always ensure that participant’s fitness goals are clear and important to them.
  • Consider:
      • Skill and fitness level
      • Time and convenience
      • Cost
      • Special health needs
      • Level of fun and interest
  • What are their assets and barriers?
  • Discuss participants past and present exercise history, and lifestyle.

Fit & Well, Pages 176-184

developing a personal fitness plan12
Developing a Personal Fitness Plan
  • Review Fitness Assessment results if available.
  • Develop a program that includes each of the health-related components of physical fitness:
    • Cardiorespiratory
    • Muscular Strength and Endurance
    • Flexibility
    • Healthy Body Composition
developing a personal fitness plan13
Developing a Personal Fitness Plan
  • Set up a system of goals and rewards.
  • Design a program that considers frequency, intensity, and duration for each component of fitness.
  • Develop tools for monitoring your progress.
  • Make a commitment to the exercise plan.
goal setting
Goal Setting
  • Long-term or general goals

Ultimate/overall

  • Short-term or specific goals

Milestones to assist in reaching final goals

  • Mini-goals

Similar to short-term goals, but target dates and potential rewards for goal attainment are included. Useful in helping to keep a program on track.

goal setting15
Goal Setting
  • Always ensure that participant’s goals are clear and important personally.
  • Use the S.M.A.R.T. formula
    • Specific
    • Measurable
    • Action-oriented
    • Realistic/rewards
    • Time-oriented
goal setting examples
Goal Setting Examples
  • Long-term goal: Reduce my risk for diabetes & heart disease
  • Short-term goal: lower body composition from 28 to 25%
  • Mini-goals
  • Complete 2 full weeks of program
  • Complete 10 full weeks of program
  • % body fat of 27%
  • Target Date/Reward

October 5/Movie with friends

Nov. 30 / New Sweater

Dec. 22 / Weekend away

example short term push up assessment goal
Example: Short-termPush-Up Assessment Goal
  • A 23 year old male achieves 20 push-ups in the Push-up endurance test. This places him in the “Needs Improvement” category. His new short-term 3 month retest goal would be to achieve a score at the top end of the same category or the low end of the next up category, “Doing Well.”
smart mini goals
SMART Mini-goals
  • What are the actions that will help member achieve goal?
    • Will talk to buddy tomorrow and scheduling workout dates for next week.
    • Will do 2 sets of push-ups to exhaustion this week before lunch on Mon.,Thurs. and Sat.
guidelines for cardiorespiratory endurance training
Guidelines for Cardiorespiratory Endurance Training
  • Frequency
    • 3-5 times per week
  • Intensity
    • Target Heart Rate Zone (65-90% of maximum heart rate or 55% of maximum heart rate for unfit individuals)
    • RPE value of 12-17

Duration

    • total duration of 20-60 minutes per session (or multiple sessions lasting 10 minutes or more)
guidelines for muscle strength and endurance training
Guidelines for Muscle Strength and Endurance Training
  • Frequency
    • 2-3 times per week
  • Intensity
    • At least one set of 8-10 exercises that work the major muscle groups
    • Identify a weight setting that is challenging by the last 2 repetitions.
  • Duration
    • 30-60 minutes for most training programs
guidelines for flexibility training
Guidelines for Flexibility Training
  • Frequency
    • minimum of 2-3 days per week
  • Intensity and Duration
    • Hold each stretch for 10-30 seconds
    • Stretch to the point of mild discomfort, not pain
program design cont
Program Design (cont.)
  • Select one activity for each component of fitness.
  • Cross-train: Use different activities to develop a particular component of fitness.
  • Consider:
      • Level of fun and interest
      • Skill and fitness level
      • Time and convenience
      • Special health needs
      • Cost
program design cont23
Program Design (cont.)
  • Include ways to incorporate more activity into your everyday routine (i.e., taking the stairs instead of the elevator).
  • Health benefits can be obtained from simply becoming more physically active over the course of each day.
behavior modification strategies
Behavior Modification Strategies
  • Use exercise cues
    • Schedule exercise appointments
    • Use activity tracking logs
    • Establish an exercise check-in system
  • Make a commitment
    • Sign a contract & determine rewards
safe and effective fitness programs
Safe and Effective FitnessPrograms
  • Avoid unnecessary stress
  • Identify special health needs. Get clearance from a physician, if necessary
  • Start slowly and gradually increase frequency, intensity, and duration.
  • Vary the program
  • Expect lapses
  • Wear comfortable clothing and appropriate footwear.
  • Use exercise cues, contracts, support from friends and family, goal setting strategies to help you stick with your program.
health coaching skills
Health Coaching Skills
  • Coaching Principles
    • Listening techniques
    • Client-centered
  • Interviewing questions
    • Why now?
    • What will be different?
    • What do you need to change?
    • What do others say?
    • What else is going on?
your turn
Your Turn!

Complete a Detailed Personal Fitness Plan using CG-6049

review
Review
  • Understand the Health Promotion Coordinator’s role in assisting members with fitness programs.
  • Understand the Health Promotion Coordinator’s role in assisting members on the CG Weight Management Program.
  • Understand goal setting strategies.
review29
Review
  • Identify the principles involved in creating a balanced, safe and effective exercise programs.
  • Identify behavior modification strategies.
  • Complete a Detailed Personal Fitness Plan using CG-6049.
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