Chapter FourteenDesigning Your Own Program

You cannot hope for success, you’ve got to plan for it.

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?

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.

Vocabulary

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

Apply training principles and concepts toward designing a program that will lead to an optimal level of:

flexibility—

cardiovascular fitness—

muscular strength—

muscular endurance—

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

stress management—

ideal body weight—

Evaluate Goals

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

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

Starting Your Program

Base decision on physical fitness assessment.

Follow the principles of training.

Objectives

2 of 2

Designing Your Personal Fitness Program

1. Evaluation

2. Goal setting

3. Selection of activities

4. Application of training principles

5. Periodic assessmentObjectives

Personal Fitness ProgramCase Study — Vanessa

15 years old, 9th grader

Never been real active, but wants to participate in activities like

tennis

Slightly overweight

Steps in Designing Vanessa’s Personal Fitness Program

Evaluation

Goal Setting

Selection of Activities

Applying training principles

Vanessa’s Evaluation

Record fitness levels in the following areas:

cardiovascular fitness flexibilityabdominal strength and enduranceupper body strength and endurancebody composition

Vanessa’s Goal Setting

Improved appearance

Improved self-concept

Better posture

Improved cardiovascular endurance

Improved muscular endurance

Improved upper body strength

Vanessa’s Selection of Activities

Consider exercises/activities that will help her reach fitness goals

Consider personality, attitude, costs, availability, and environmental concerns

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

Vanessa’s Cardiovascular Fitness

Goal: run mile in 10:30 min. on post-test

Principle of Overload

biking walk/jog

FF: # sessions per week 10 3

II: target H.R. for 10 sec. 23-31 24-28

TT: length of session 1mile/10min. 30min.

Vocabulary

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

Vanessa’s Flexibility

Goal: To score 24cm on post-test

Principle of Overload FF:# session per week - 10 II: length of stretch - point of slight

discomfort TT: time of stretch - 15sec/3sets per

exerciseVocabulary

Vanessa’s Flexibility

Principle of Progression start with 15 sec. and work toward 30

sec.

Principle of Specificity 10 static stretches

Vocabulary

Vanessa’s Muscular Strength

Goal: perform 1 pull-up on post-test

Principle of Overload FF:# sessions per week 5 II: resistance body weight/5

sec. TT: length of session 3 - 5 repsVocabulary

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

Vanessa’s Muscular Endurance

Goal: perform 37 sit-ups on post-test

Principle of Overload FF: # sessions per week 3 II: resistance - body weight using regular

sit-ups TT: length of session - 1 set maximum sit-

ups

Vocabulary

Vanessa’s Muscular Endurance

Principle of Progression reach 27 sit-ups

Principle of Specificity works abdominal muscles

Vocabulary

Vanessa’s Body Composition

Goal: body composition measurement of 34mm on post-test

Increase calorie outputDecrease calorie intake

Vocabulary

Calorie Expenditure Formula

Calories Inconsumed in 1 week: 16,800

planned reduction each week: 1,400

16,800 - 1,400 = 15,400

Calories Outburned each week: 15,000

additional burned each week:1,900

15,000 - 1,900 = 16,900

Total calories burned each week: 16,900 - 15,400 = 1,500

Vocabulary

Vanessa’s Stress Management

Stress stems from peer interaction

Use exercise for stress reduction and relaxation

Identified weaknesses and set personal goals

Vocabulary

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

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

Keep It Going!

Fight boredom with variety.

Exercise with a friend.

Keep records.

Objectives

Record Progress toward Goal

Summary

Physical activities should meet needs in 4 areas.

Follow 5 basic steps in planning.

Make physical fitness part of your routine.

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?

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

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