Ch. 2.1 Personal Program Planning & Setting Goals

Lesson Objectives:

Explain how to use a fitness profile to plan

a personal fitness program.

Describe the five steps in planning a

personal fitness program.

Program Planning

Question: What is Program Planning?

Answer: • Program planning is a daily or weekly schedule

to include all components of the Physical Activity Pyramid. Program planning includes an evaluation of your

• current fitness,• exercise behaviors, and• short-term and long-term goals.

Program Planning

Question

Why is program planning important?

Program Planning

Answer

Program planning helps you understand• the types of fitness exercises to do each week.• how much exercise you should be doing each

week in the different areas of fitness (lifestyle, sports, flexibility, etc.).

Program Planning

Question

Who can help you with program planning?

Program Planning

Answer

People who can help you with program planning:• PE Teacher• Fitness consultants• Doctors and Physical therapists• And knowledgeable adults• Books written on physical activity, fitness, and

health

Program Planning

Question

What are the five steps involved in program planning?

Program Planning

Answer

1. Construct a fitness profile.

2. Consider a variety of activities you will do.

3. Set goals.

4. Structure your program.

5. Evaluate your program regularly.

Program Planning

Step 1: Construct a fitness profile.

What is a fitness profile?

A fitness profile is a summary of your fitness using

self-assessment ratings from each of the

health-related aspects of physical fitness.

Program Planning

An example of a fitness profile:

Sample Fitness ProfileFitness Low Marg. Good Hi Perf.Cardio (1 mile run) xFlexibility (v-sit) xStrength (push-ups) xMusc. End. (curl-ups) xBody Comp. (% body fat) x

Program Planning

Question

Why is a fitness profile useful when planning a program?

Program Planning

Answer

A fitness profile• shows you the areas where you need

improvement.• acts as a guide to activities and sports you might

be successful at and enjoy.

Program Planning

Question

Step 2: Consider a variety of activities!

What are some guidelines for selecting these activities?

Program Planning

Answer

Guidelines for selecting activities:• Consider activities you are successful at and

fun.• Consider whether these activities offer health-

related fitness benefits to your fitness profile.

• Speak to other people (coaches, parents, friends) about doing new sports or activities.

Program Planning

Question

Step 3: Set goals.

What is important about setting goals?

Program Planning

Answer: • 1) Helps in deciding what you plan to do.

• 2) Helps in deciding how to accomplish your goals

• 3) Helps in Motivating you to do regular exercise & feeling positive when you accomplish your goals.

Program Planning

Question

What are some general goal-setting guidelines?

Program Planning

Answer

• Set realistic and specific goals.• Set goals that are personal.• Monitor progress using logs and journals.• Self-assess periodically.• Revise periodically.• Select activities for all parts of fitness.

Program Planning

Question

Step 4: Structure your program.

What does this mean?

Program Planning

Answer

Weekly: • Plan your weekly program to be effective.

• A good structure means having a well balanced program throughout the week (for example, you DO NOT DO strength training 2 days in a row).

Program Planning

Plan your daily program to have a :

• a warm-up, • a special exercises and activities.• a cool-down,

Program Planning

An example of a daily program (Mon and Tues):Day Activity Time How LongMon Warm-Up 7:30 am 5 min

Jogging 7:35 20 minStretching 7:55 10 min Cool-Down 8:05 5 min

Tues Warm-Up 7:30 am 5 minWeights 7:35 20 minCool-Down 7:55 5 minTennis 4:00 30 min

Program Planning

Question

Step 5: Evaluate your program regularly.

Why is it important to evaluate your program?• you can monitor your progress. • you can revise parts of your program. • you can change your program to provide you

with new challenges.

• Assignment: • on back of green assessment sheet. • Fill in one goal for each health-related

area. • Goals that can be accomplished in

the next 7 weeks.

Assignment: One Week Personal Fitness Plan

• Write out a one week Monday – Sunday personal fitness plan. Include daily activities and WHS Fitness class: five days of activity and two days of rest. See below example:

• Day Activity Time How LongMon Warm-Up (jumping jacks & stretch) 9:30am 5 min

Boys PE - Basketball 9:35 50 minCool-Down (walk & stretch) 10:25 5 min

Tue Warm-Up (jog & stretch) 4:00pm 5 min

Weight Lifting /Gym 4:05 50 minCool-Down (walk & stretch) 4:55 5 min

• END