Chapter Fourteen Designing Your Own Program

1. Chapter FourteenDesigning Your Own Program You cannot hope for success, you’ve got to plan for it.

2. Objectives • What are the physical fitness components you should address when designing your personal fitness program? • What should you consider when beginning a fitness program? • What are the steps in designing a personal fitness program? • Which motivational strategies may help you keep your program going?

3. Chapter 14 Value • The information in this chapter will allow you to design a personal fitness program that will help you achieve all the benefits of a personal fitness program. You will not be dependent on going to a fitness center and paying someone to help you. • This chapter will provide you guidelines what will allow you to develop a balanced fitness program that includes the health-related components of fitness, nutrition, and stress management. A program that will assist you in looking good, and feeling good.

4. Vocabulary Apply training principles and concepts toward designing a program that will lead to an optimal level of: the range of movement possible at various joints ability of the heart, blood vessels, and respiratory system to supply oxygen and nutrients to the muscles during exercise ability of muscles to exert a force one time ability to use muscles for a long period of time flexibility— cardiovascular fitness— muscular strength— muscular endurance—

5. Vocabulary how much a person would weigh if he or she had an appropriate percentage of body fat methods used to keep stress under control ideal body weight— stress management—

6. Evaluate Goals

7. Develop a Total Personal Fitness Program • Should result in you looking good and feeling good. • 4 Areas to consider • health-related activities • sports skills • stress diversion activities • good nutrition Objectives

8. Starting Your Program • Include all of the health-related components of physical fitness. • Follow basic guidelines • determine need for medical exam • conduct physical fitness evaluation • set realistic goals • select activities that help reach goals Objectives 1 of 2

9. Starting Your Program • Base decision on physical fitness assessment. • Follow the principles of training. Objectives 2 of 2

10. Designing Your Personal Fitness Program 1. Evaluation 2. Goal setting 3. Selection of activities 4. Application of training principles 5. Periodic assessment Objectives

11. Personal Fitness ProgramCase Study — Vanessa 15 years old, 9th grader Never been real active, but wants to participate in activities like tennis Slightly overweight

12. Steps in Designing Vanessa’s Personal Fitness Program • Evaluation • Goal Setting • Selection of Activities • Applying training principles

13. Vanessa’s Evaluation • Record fitness levels in the following areas: • cardiovascular fitness • flexibility • abdominal strength and endurance • upper body strength and endurance • body composition

14. Vanessa’s Goal Setting • Improved appearance • Improved self-concept • Better posture • Improved cardiovascular endurance • Improved muscular endurance • Improved upper body strength

15. Vanessa’s Selection of Activities • Consider exercises/activities that will help her reach fitness goals • Consider personality, attitude, costs, availability, and environmental concerns

16. Applying Training Principles to Vanessa’s Program • Apply the principles of overload, progression, and specificity to • cardiovascular • flexibility • muscular strength • muscular endurance • body composition Objectives

17. Vanessa’s Cardiovascular Fitness Goal: run mile in 10:30 min. on post-test • Principle of Overload biking walk/jog F: # sessions per week 10 3 I: target H.R. for 10 sec. 23-31 24-28 T: length of session 1mile/10min. 30min. Vocabulary

18. Vanessa’s Cardiovascular Fitness • Principle of Progression • start at low intensity • begin walking then progress to jogging • Principle of Specificity • working legs by biking • cardiovascular exercises Vocabulary

19. Vanessa’s Flexibility • Goal: To score 24cm on post-test • Principle of Overload • F:# session per week - 10 • I: length of stretch - point of slight discomfort • T: time of stretch - 15sec/3sets per exercise Vocabulary

20. Vanessa’s Flexibility • Principle of Progression • start with 15 sec. and work toward 30 sec. • Principle of Specificity • 10 static stretches Vocabulary

21. Vanessa’s Muscular Strength • Goal: perform 1 pull-up on post-test • Principle of Overload • F:# sessions per week 5 • I: resistance body weight/5 sec. • T: length of session 3 - 5 reps Vocabulary

22. Vanessa’s Muscular Strength • Principle of Progression • start with 3 pull-ups and work to 5 pull-ups • Principle of Specificity • weight training • negative pull-ups Vocabulary

23. Vanessa’s Muscular Endurance • Goal: perform 37 sit-ups on post-test • Principle of Overload • F: # sessions per week 3 • I: resistance - body weight using regular sit-ups • T: length of session - 1 set maximum sit-ups Vocabulary

24. Vanessa’s Muscular Endurance • Principle of Progression • reach 27 sit-ups • Principle of Specificity • works abdominal muscles Vocabulary

25. Vanessa’s Body Composition • Goal: body composition measurement of 34mm on post-test • Increase calorie output • Decrease calorie intake Vocabulary

26. Calories In consumed in 1 week: 16,800 planned reduction each week: 1,400 16,800 - 1,400 = 15,400 Calories Out burned each week: 15,000 additional burned each week:1,900 15,000 - 1,900 = 16,900 Calorie Expenditure Formula Vocabulary Total calories burned each week:16,900 - 15,400 = 1,500n

27. Vanessa’s Stress Management • Stress stems from peer interaction • Use exercise for stress reduction and relaxation • Identified weaknesses and set personal goals Vocabulary

28. Vanessa’s Periodic Assessment • Use short-term goals to monitor progress • Cardiovascular: time self halfway through the semester • Flexibility: use sit-and-reach box • Muscular strength: regular pull-up once per week

29. Vanessa’s Periodic Assessment • Muscular endurance: workouts self-testing • Body composition: weigh once week, mirror test, skinfold once per month, fit of clothes • Managing stress: evaluate stress level once per week

30. Keep It Going! • Fight boredom with variety. • Exercise with a friend. • Keep records. Objectives

31. Record Progress toward Goal

32. Summary • Physical activities should meet needs in 4 areas. • Follow 5 basic steps in planning. • Make physical fitness part of your routine.

33. Objectives What are the physical fitness components you should address when designing your personal fitness program? What factors should you consider when beginning a fitness program? What are the steps in designing a personal fitness program? Which motivational strategies may help you keep your program going?

34. Study Question • True or False • A total personal fitness program includes only those activities that are vigorous in nature. • Your physical fitness program should be just like your friend's program. • A medical exam is not necessary unless you have a health problem or you are an adult. False False False

35. Study Question • True or False • Goal setting is an important key to a successful personal fitness program. • Warm-up and cool-down are only important for adults who have not been exercising. True False