Chapter 7 Lecture

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Creating Your Total Fitness and Wellness Plan

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Learning Objectives

• Determine the steps to developing a personal fitness plan

• Understand how to set goals, choose fitness activities, apply the FITT principle, and combine fitness training components in the plan

• Determine the steps to developing a wellness plan• Understand how to set SMART goals and choose a

selection of wellness concepts• Take action to follow a fitness plan or change a behavior

by prioritizing goals, recording actions, and monitoring progress in a log

• Understand the importance in taking a gradual, consistent, and methodical approach to implementing fitness and wellness plans

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Steps to Developing a Personal Fitness Plan

Step 1 • Set your goals—short-term, intermediate, long-term• Select type of fitness goal based on

• Performance—cardio, strength/endurance, flexibility• Body composition—changes in weight, BMI• Adherence—exercise-specific number of times per week

– Establish clear written objectives for achievement– Establish reward system for achievement

Complete labs 7.1 and 7.2 to establish goals

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Tracking Goal-Setting Progress

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Steps to Developing a Personal Fitness Plan (cont.)Step 2 • Select exercises specific to type of fitness goal chosen

– Target each of the 5 components of fitness (cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, and body composition)

Step 3• Plan weekly routine based on FITT principle applied to

type of fitness goal chosen Step 4• Monitor your progress

– Training log records weekly progress

Complete Lab 7.3 to plan your personal fitness program

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Applying the FITT Principle to Each Exercise Component of Health-Related Physical Fitness

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Charting Progress: Weekly Exercise Training Log

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Progression Graph: Fitness Plan

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Considerations for Planning Weekly Routine

• Choose a variety of activities that are fun to you– More likely to achieve success

• Choose intensity level that is realistic for your current fitness level

• Consider any special health issues prior to planning– Consult physician if necessary

• Plan recovery and rest to prevent injury

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Fitness Action Plan Guidelines

• Begin gradually, progress slowly to prevent injury• Maintain a regular fitness routine that is at a convenient

time and place• Exercise with friends• Choose a variety of activities to reduce boredom and

injury, and improve your enjoyment and productivity• Get adequate rest and recovery (including sleep)• Adapt to changing circumstances, such as work, social

environment, or school• Expect setbacks and plan strategies to avoid them in the

long term

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Steps to Developing a Wellness Plan

Similar to Fitness Plan

Step 1• Establish your goals

– SMART goals in writing

Step 2 • Select a wellness concept

– Ex: Diet, stress management, STIs, addiction, substance abuse, health-care choices

Complete Lab 7.4 to establish wellness profile

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Steps to Developing a Wellness Plan (cont.)

Step 3• Plan behavior changes

– Select what YOU want to change– Assess the habit—environmental, social influences– Establish short- and long-term SMART goals– Establish support network—accountability– Develop specific plan – Prevent relapse—plan for setback situations– Reward self for successes

Step 4 • Monitor your progress

– Weekly log records actions aimed at meeting behavior change goals

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Charting Progress: Weekly Weight Loss Log

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Progression Graph

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Wellness Action Plan Guidelines

Similar to Fitness Action Plan• Start slow and progress• Be consistent• Form support groups• Incorporate variety into planning• Adapt to changes• Expect and plan for setbacks

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Summary

• Four steps to fitness and wellness planning– Set goals, select activities/concepts, plan weekly

routine/behaviors, monitor progress• Following SMART goal setting useful for planning• Well-designed fitness programs include 5 components of

fitness• FITT principle useful tool for weekly fitness routine• Wellness planning incorporates physical, emotional,

intellectual, spiritual, social, and environmental health• Weekly training or behavior logs help you monitor

progress