Designing A Personal Fitness Program

40% Heredity 70% Heredity

Health-Related Fitness◦ Ability to become and

stay physically healthy Body Composition Cardiovascular Fitness Muscular Endurance Muscular Strength Flexibility

Skill-Related Fitness◦ Ability to maintain high

levels of performance on the playing field Agility Speed Coordination Balance Reaction Time Power

You should be physically active on a daily basis!

You should engage in three or more sessions per week of activities that last at least 20 minutes and require moderate to vigorous levels of exertion.

FITT Principle◦ Frequency – how

often you work◦ Intensity – how hard

you work◦ Time – the length of

time you work◦ Type – the specific

type of activity you chose

Type of ActivityFrequency for

Beginners

Frequency for Average-High Level

Fitness

CardiovascularConditioning

3 – 5 days per week 4 – 6 days per week

Weight Training 2 – 3 days per week 3 – 5 days per week

Overload Principle – states that in order to improve your level of fitness , you must increase the amount of regular activity or exercise that you normally do.

Maximum Heart Rate = 220 – age

Cardiovascular benefits occur at 60% - 80% of maximum heart rate

No heart rate monitor? Take your pulse!

Talk Test◦ Light intensity – able to tell a story without

pausing◦ Moderate intensity – able to talk but with

disjointed speech◦ High intensity - unable to talk

Type of ActivityFrequency for

Beginners

Frequency for Average-High Level

Fitness

CardiovascularConditioning

20-30 minutes 35 minutes to 1 hour

Weight Training 20-30 minutes 45 minutes to 1 hour

You many accumulate your minutes in one, continuous workout or you may choose to work out in two or three shorter intervals per day.

Weight loss is best accomplished by working longer at a lower intensity.

Consider….◦ your personal fitness goals when choosing

activities ◦ what you enjoy doing◦ how much time you have for the activity◦ how much money you can afford to spend on

needed equipment

Try to participate in activities that benefit all five areas of health-related fitness.

Most Importantly CROSS-TRAIN = VARY your activities!

Keep goals simple, specific, and realistic. List ways that will help you reach your

goals. Seek help from others. Be flexible in case you need to reevaluate

your progress. Keep records to monitor your progress. Be positive. Reward yourself when you achieve a goal.

Your goals The days you

exercise Time, distance,

intensity Environmental

conditions Where you

exercise Specific activities Any injuries

Initial Stage ◦ 0-8 weeks◦ rapid improvement

Improvement Stage◦ 9-30 weeks ◦ improvement slows

Maintenance Stage ◦ 31+ weeks◦ Improvement levels off

Factors Affecting Progression◦ Initial fitness level◦ Heredity◦ Rate at which you

overload your body◦ Your specific goals

Warm-up◦ 5-10 minutes◦ Light stretching & plyometrics

Workout◦ 20-60 minutes

Cool-down◦ 5-10 minutes◦ Stretch = most flexibility benefit◦ Do NOT sit down! Bring heart rate down gradually