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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

U.S. Coast Guard

Unit Health Promotion Coordinator Course


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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.


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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.


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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.


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Factors Influencing Adherence

  • Why do people stay in or drop out of fitness programs?


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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.


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Social Factors

  • Family support

  • Peer support

  • Organizational & cultural support

  • Travel


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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


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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


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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).


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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


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    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


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    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.


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    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.


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    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


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    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


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    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.”


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    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.


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    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)


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    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


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    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


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    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


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    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.


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    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


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    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.


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    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?


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    Your Turn!

    Complete a Detailed Personal Fitness Plan using CG-6049


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    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.


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    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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