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Fitness Exam 2 7
Question | Answer |
---|---|
Steps to Developing a Personal Fitness Plan(step 1) | –Set realistic short-term goals first –Set intermediate and long-term goals –Establish measurable goals –Put goals in writing –Establish a reward system |
Steps to Developing a Personal Fitness Plan(step 2) | Select exercises for your fitness program – Target each of the five components of fitness (cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, and body composition) |
Steps to Developing a Personal Fitness Plan(step 3) | Plan weekly routine based on FITT principle applied to the type of fitness goal chosen |
Steps to Developing a Personal Fitness Plan(step 4) | Monitor your progress – Training log records weekly progress |
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 ____________ to prevent injury | recovery and rest |
ake sure to incorporate | flexibility training |
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 backsliding and plan | strategies to avoid them in the long term |
Combine exercise with | other healthy lifestyle behaviors |
Performance goals | A specific short-term, intermidiate, or long-term target that you set to improve your cardiorespiratory fitness, muscular strength and endurance, or flexibiity. |
Body Composition goals | For individuals who want to lose weight, want a better BMI, hip-to-waist ratio, etc. |
Adherence goals | Goals to execersise a specific number of days per week. |
Short-term goals | Goals that help to motivate you to keep pushing after you complete them. |
long-term goals | Goals with big effects on your life. |
S | Specifc: The goal should clearly state what you want to accomplish. |
M | Measurable: The goal should be verifiable or measurable. |
A | Attainable: The goal should be attainable and action-oriented(something that you can achieve) |
R | Realistic: The goal should be reasonable for you. |
T | Time-framed: The goal should have a time frame, a set date by which you will achieve it. SMART goals can be short or long term. |
guidelines 1) Set realistic | short-term goals first. |
guidelines 2)Set intermediate | and long-term goals. |
guidelines 3)Establish | measurable goals. |
guidelines 4)Put goals | in writing |
guidelines 5)establish | a reward system. |