Personal Fitness: Lesson 2

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Personal Fitness Lesson 2

• Review Lesson 1
• LO1 7-Step planning process
• LO2 Adherence concepts and strategies
• LO3 Incorporate periodized training
• Review

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Review
Emotional
Personal Wellness
Intellectual
Spiritual
Social
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Fitness Optimal Performance
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SKILL RELATED
HEALTH RELATED
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LO 1 Personal Fitness Program
Development
7-Step Planning Process
STEP 1 Analyze the Mission STEP 2 Devel
op Fitness Objectives STEP 3 Assess
Your Fitness Level STEP 4 Determ
ine Training Requirements STEP 5
Develop Fitness Tasks (3 detailed weeks)
STEP 6 Develop a 52-week Trai
ning Schedule STEP 7 Con
duct and Evaluate Training
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STEP 1 Analyze the Mission
Wartime mission Mission essential task list (
METL) Commanders intent ARTEP/ MTP Pract
ical experience (JRTC and NTC)
NCO experience
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STEP 1 Analyze the Mission
Mission - become a physically fit leader of
character Mission Essential Task List (METL) - t
op 4-5 priorities in AY Commanders intent -
achieve optimal-performance DCFC, IM / Club
MVP, CS All-American Company PT Goals - 80 of
Company earns the APFB - 20 of Company Tab the I
OCT - 20 of Company earns Master of the Sword A
ward (MOS Award) ARTEP/ MTP (DCFC standards) -
PF Text Ch 1
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STEP 2 Develop Fitness Objectives
Identify specific fitness tasks
Observable, measurable, quantifiable
Realistic and performance oriented
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STEP 2 Develop Fitness Objectives
1. Earn MOS Award -- score ? 3.67 in Physical
Performance Score PPSY .50(Avg of PF and
LS) .25(Avg 2 APFTs/IOCT) .25(AP)
2. Score 350 on next APFT 86 Push-ups 95
Sit-ups 1130 Two-mile run 3. Score 950/100
on Cow Fitness Challenge Lee Gate Run (1800)
400 Meter Run (64 seconds) Chest Press (2
0 reps at 175 lbs) and Cadence Pull-ups (16
reps) Leg Extension (19 reps at 150 lbs/Leg Curl
(19 reps at 100 lbs and Ankles to the Bar (17 re
ps)
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STEP 3 Assess the Unit
Utilizing Objectives
1. Identify current fitness level
2. Test standardized performance measures 3.
Identify unit strengths and weaknesses
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STEP 3 Assess the Unit
Utilizing Objectives
1. Scored a 324 on Fall APFT 72 Push-ups 85 Si
t-ups 1220 Two mile run 2. Strength - abdomina
l strength cardiovascular
endurance 3. Weakness - Upper body strength
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STEP 4 Determine Training
Requirements
Academic schedule requirements
DCFC events Weaknesses found in assessment
IM, Club or CS practices games
Identify available time for your PF
Areas that have not been assessed
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STEP 4 Determine Training
Requirements
Earn APFB and MOS Award Run intervals weekly
Work on upper body strength Chest and triceps f
or push-ups and bench press Latisimus Dorsi, tr
iceps, and biceps for chin-ups
Conduct cow fitness challenge to determine
other training requirements Current schedule al
lows for 1hr of physical training per day
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STEP 5 Determine Fitness Tasks - Planned
Exercises

• 3 Detailed Training Weeks
• Base
• Build
• Peak
• Derived from fitness objectives and training
  requirements
  
• Should address all components of fitness
• Should adhere to principle of specificity

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STEP 5 Determine Fitness Tasks
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STEP 6 Develop 52-Week Training Schedule

• Review training objectives
• Determine training methods and frequency
• Use FITT Chart
• Build routine into schedule
• Train all 5 components of physical fitness
• Adhere to 7 principles of exercise
• Properly periodized

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STEP 7 Conduct and Evaluate
Training

• Execute physical training (keep log book)
• Re-evaluate performance at 6 to 10 weeks (using
  standardized assessment techniques)
  
• Make appropriate adjustments to physical training
  plan
  
• Allow for continuous feedback

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Lesson Objective 2 Identify strategies for
adherence
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Form a mental image of the commitment to physical
activity and a healthy lifestyle of this person

• Im lazy and sometimes I dont like to drive.
  Ms. Goodfellow, Novi, Michigan explaining why
  she likes electronic books. NYT, 28 Aug 2001, p.
  C2.

Thought for the Day
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Stages of Changefor Exercise Adherence

• Stage 1 Precontemplation
• Stage 2 Contemplation
• Stage 3 Preparation
• Stage 4 Action
• Stage 5 Maintenance

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Strategies for Adherence

• Identify Your Predisposing Factors
• Knowledge, belief that physical activity is
  beneficial, confidence in ability,
  self-motivation established habits, etc....
  
• Identify Your Enabling Factors
• Sports skills, availability of equipment,
  discretionary time, physical fitness....
  
• Design Your Reinforcing factors
• rewards for successes, friends/family
  affirmation, exercise partner, supportive
  employer, logs, etc....

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Group Discussion

• Excuses for not adhering to exercise plan
• Factors affecting exercise adherence
• Reasons to exercise
• Strategies to begin adherence to exercise plan
• Guidelines to improve exercise adherence

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Lesson Objective 3 Incorporating Periodization
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Planning Periodization

• Set goals
• long-term 3-5 years
• medium-term 6 months to 1 year
• short-term
• Schedule key events/competitions (A events) 52
  weeks out
  
• Peak for these events
• No more than 2-4 a year

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Planning Periodization

• Schedule B events that are preparation for A
  events
  
• These provide feedback on progress
• Mini-tapers for these events
• Schedule C events that are done for fun or
  variety
  
• Train through these events

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Planning Periodization

• Backwards Plan
• Schedule peaking periods 2-3 weeks before A
  events
  
• Schedule build periods 6-8 weeks before peaking
  periods
  
• Schedule base periods 8 weeks before build
  periods
  

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Planning Periodization

• During base and build periods reduce volume every
  3-4 weeks by 40 to allow recovery
  
• A Competition periods can last no longer than
  2-3 weeks
  
• Repeat the cycle for up to 3 A Competition
  periods a year, with abbreviated base periods.