Developing a personal fitness program plan

1. Developing a personal fitness program plan lesson 3

2. objectives Identify steps in developing a personal fitness program plan Consider the different factors in developing a personal fitness program plan Create a one-week personal fitness program plan.

3. Procedure in creating an exercise program

4. 1. Set goals “What do I want from my fitness program?” ~ specific goals might include reducing the time it takes you to jog a distance of 3km. From 22min. to 19min. ~ increasing the number of push-ups you can do from 15 to 25 ~ lowering your BMI from 26 to 24.5

5. 2. SELECT ACTIVITIES It is usually best to include exercises to develop each of the health-related components of fitness. Cardio-respiratory Endurance Muscular Strength Muscular Endurance Flexibility Healthy Body Composition

6. Factors in making choices of exercise Fun and interest Current skill and fitness level Time and convenience Cost Special Health Needs

7. 3. Set a target fit for each activity FIT formula: Frequency – the number of exercise per week Intensity – Refers to how hard an exercise bout Time – length of each exercise 4. Set up a system of mini Goals and Rewards

8. 5. Include lifestyle physical activity in your program 6. Develop tool for monitoring your progress 7. Make a commitment

9. Name: _____________________ Year & Section: ____________ Weekly Exercise Plan: Date: __________________ to ________________ ( month,Day ) ( Month,Day ) My Fitness Goals:( list your specific and general goals) Example: Specific Goals: Improving upper body muscular strength and endurance rating from fair to good. General Goals: Developing a more positive attitude about myself. Days Activities Times Durations Monday Warm-up Jogging Specific exercise for flexibility Cool-down 7:30 a.m. 7:35 a.m. 8:00 a.m. 8:15 a.m. 5min. 20min. 10min. 5min.