Chapter 9
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What are the steps to developing a personal fitness plan?
• Self-assess • Set goals based on health needs • Select activities that suit goals and personal interests, abilities, $, convenience, etc. • Apply the FITT principle: Set a target frequency, intensity, and time that suits activities and goals • Set up a system of mini-goals and rewards • Include lifestyle physical activity in your program • Develop tools for monitoring your progress • Make a commitment and motivate yourself
Self-Assess and Set Goals mean?
Assess your strengths and weaknesses in each component of fitness - Set general and specific goals based on needs
Select Effective Activities mean?
Select activities that will improve or maintain each component of health-related fitness: Cardiorespiratory endurance Muscular strength Muscular endurance Flexibility Healthy body composition
Set Targets for FITT mean?
• Cardiorespiratory Endurance Exercise (3 - 5 times per week at target heart rate) • Muscular Strength and Endurance (2-4 non-consecutive days per week) • Flexibility Training (5 - 7 days per week)
Set Up a System of Mini-Goals + Rewards mean?
Break specific goals into several steps Set a target date for each step Allow several weeks between mini-goals
Include Lifestyle Physical Activity in Program mean?
Be more active during your daily routine Use your health journal to track your activities