chapter fourteen designing your own program
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Chapter Fourteen Designing 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? - PowerPoint PPT PresentationTRANSCRIPT
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