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1 - 800 - 537 – 6655 ext. 512 or

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INSTRUCTIONS

Setting Goals for

Physical Fitness and Wellness

Setting Goals for

Physical Fitness and Wellness

WELCOME

Information and charts utilized in this presentation were provided by the

American College of Sports Medicine and the Cooper Institute.

Chris Remmert Loss Prevention

Supervisor

Darral Oliver Loss Prevention Representative

GOALSFOUR GOAL SETTING QUESTIONS:1. WHERE AM I NOW?

2. WHERE DO I WANT TO BE?

3. HOW DO I GET THERE?

4. HOW DO I STAY THERE?

GOALS

WHERE AM I NOW?

Medical Screening• Physical Activity Readiness Questionnaire (PAR-Q)• American College Sports Medicine (ACSM) Pre-Participation Screening Questionnaire

Primary Risk Factors For Coronary Artery Disease1. Hypertension2. Abnormal blood cholesterol3. Tobacco use4. Family history [coronary event before 55 in father or 65 in mother]5. Prediabetes6. Sedentary lifestyle7. Obesity8. Age [men 45 and older or females 55 and older]

ACSM Risk Stratification and Guidelines

1. Low Risk – asymptomatic with no more than one risk factor (No Treadmill Test)2. Moderate Risk – asymptomatic with two or more risk factors (Treadmill Test prior to

beginning vigorous exercise)3. High Risk – signs or symptoms of CVD/pulmonary disease, or known CVD,

pulmonary, or metabolic disease.

Basic Fitness Assessment Components1. Aerobic Capacity – 1.5 mile run or 1 mile walk test2. Body Composition – skinfold caliper method3. Flexibility – Sit and reach test4. Muscular Strength – 1 repetition maximum bench press test5. Muscular Endurance – bent knee one minute sit-up test

WHERE AM I NOW?

Use Of Normative Data For Assessment• 95th percentile or above – Superior or S

• 80th to 94th percentile – Excellent or E

• 60th to 79th percentile – Good or G

• 40th to 59th percentile – Fair or F

• 20th to 39th percentile – Poor or P

• 1 to 19th percentile – Very Poor or VP

WHERE AM I NOW?

Fitness Goal Category (using normative data)

• No more than one full fitness category should be set as goal

WHERE DO I WANT TO BE?

Using Percentages As Goals1. Percent Body Fat – 2-3%

2. Sit and Reach – 5-10%

3. Sit Ups – 10-25%

4. 1 Rep Max Bench Press – 10-15%

5. 1 Mile Walk Test – 5-10%

Expected Time Frame Of Goals1. Percent Body Fat – 12-16 weeks

2. Sit and Reach – 8 weeks

3. Sit Ups – 8 weeks

4. 1 Rep Max Bench Press – 8 weeks

5. 1 Mile Walk Test – 12 weeks

WHERE DO I WANT TO BE?

Cardiovascular TrainingHOW DO I GET THERE?

Resistance Training Goals1. Dynamic Strength – focuses on mostly muscular endurance

2. Traditional Resistance Program – focuses on strength and endurance

3. Absolute Strength – focuses primarily on muscular strength

4. Hypertrophy – focuses on muscular growth and size increase

Resistance Training Principles1. Principle of Specificity – adaptations take place according to type of

training

2. Overload Principle – overload can be elicited by changing reps, sets, or resistance

3. Progression Principle – adaptation needs to take place by a gradual increase in training

HOW DO I GET THERE?

Useful Training Charts

Useful Training Charts

http://www.choosemyplate.gov

HOW DO I GET THERE?

Men are usually motivated by a crisis1. Heart Attack2. Diagnosis of disease or condition3. Doctor gives scary warning

Women are usually motivated by an upcoming event1. High School Reunion2. Summer is coming up3. Family Reunion

Base Goals On Permanent Reasons Instead of “Triggers”

HOW DO I GET THERE?

1. Longevity of Life2. New brain cell development3. Cognitive and mental function enhancement4. Prevention of cardiovascular disease5. Cholesterol lowering effect6. Prevention and control of type 2 diabetes7. Blood pressure lowering8. Prevention of neoplastic (cancer) diseases9. Reduced risk of stroke10. Weight control11. Muscle strength12. Attractive body13. Bone strength14. Strong immune system15. Better night sleep16. Back pain remedy17. Stress management18. Alternative to antidepressants19. Gastrointestinal tract benefits20. Alternative to hormone replacement therapy for postmenopausal women

Top 20 Permanent Reasons To Exercise

18

THANK YOU FOR JOINING US

For assistance or any questions please contact Nancy Vachon at 1 - 800 - 537 - 6655 ext. 498

or at nvachon@tmlirp.org.

To better serve you, please complete our survey that will immediately follow the webinar.

Future Loss Prevention Webinars

March 25, 2013

(Last Monday of every month)