University:
Montclair State University
Course:
PEMJ 131 | Fitness Activities
Academic year:

2020
Views:

383

Pages:

2
Author:

5prinzg1s

Putting Together a Complete Fitness Program Developing a Personal Fitness Plan 1. Set Goals: ○ Develop general and specific, long-term and short-term goals ○ Use physical fitness assessment tests to decide which types of exercise to use to attain specific goals 2. Select Activities: ○ Include : exercises to develop each 5 health-related components of fitness ○ What factors do you consider in making your choices? i. Support your commitment ii. Fun and interest iii. Your current skill and fitness level iv. Time and convenience v. Cost vi. Special health needs 3. Set a Target FITT for each of the components: ○ CRE = i. An appropriate schedule is 3 to 5 times per week ii. Note your target heart rate zone or RPE iii. Your target workout time should be 20-60 min, depending on the intensity ○ MS + ME = i. Include one or more sets of 8-12 repetitions of 8 to 10 exercises ○ Flexibility = i. Do these activities 2-3 times per week when muscles are warm ii. Hold stretches for 10-30 seconds; do 2 to 4 repetitions of each exercise 4. Set up a System of Mini-Goals and rewards: ○ Break specific goals into several steps ○ Set a target date for each step 5. Include Lifestyle Physical Activity and Strategies to Reduce Sedentary Time in Your Program: Please list 5 ways that you can do this, or are already doing this in your fitness program: ○ Specify ways to be more active ○ Use a health journal to track activities i. Walk/bike instead of drive ii. Limit time spent on phone/computer iii. Plan a specific time to exercise and hold self accountable iv. Find a running buddy v. Use headphone while making phone calls - walk around the neighborhood instead of sitting while on the phone 6. Develop Tools for Monitoring your Progress: ○ Track your daily progress to remind you of your ongoing commitment to your program and to gain a sense of accomplishment ○ The results of different fitness test vary, so be sure to compare results for the same assessments over time i. Tools that have worked for me: 1. Journaling 2. Keeping a fitness log 7. Make a Commitment! ○ Make a commitment by signing an agreement ○ Keep the agreement in a visible spot Exercise Guidelines for Life Stages and People With Special Health Concerns: *Please choose a life stage or a program for a special health concern that you find interesting and put together a mini fitness program specifically for that stage or health concern: ● Pregnancy ○ According to the Physical Activity Guidelines for Americans , 2 pregnant or postpartum women should do at least 150 minutes (for nd edition, example, 30 minutes a day, five days a week) of moderate-intensity aerobic physical activity per week, such as brisk walking, during and after ○ their pregnancy. It is best to spread this activity throughout the week. Women who already do vigorous-intensity aerobic physical activity, such ○ as running, can continue doing so during and after their pregnancy. According to scientific evidence, the risks of moderate-intensity aerobic activity, such as brisk walking, are very low for healthy pregnant women. Physical activity does not increase your chances of low-birth weight, early ○ delivery, or early pregnancy loss. Unless you have a medical reason to avoid physical activity during or after your pregnancy, you can begin or continue moderate-intensity aerobic physical activity.