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Chapter Fourteen Designing Your Own Program

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Chapter Fourteen Designing Your Own Program You cannot hope for success, you ve got to plan for it. – PowerPoint PPT presentation

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Title: Chapter Fourteen Designing Your Own Program


1
Chapter FourteenDesigning Your Own Program
  • You cannot hope for success, youve got to plan
    for it.

2
Objectives
  • What are the physical fitness components you
    should address when designing your personal
    fitness program?
  • What should you consider when beginning a fitness
    program?
  • What are the steps in designing a personal
    fitness program?
  • Which motivational strategies may help you keep
    your program going?

3
Chapter 14 Value
  • The information in this chapter will allow you to
    design a personal fitness program that will help
    you achieve all the benefits of a personal
    fitness program. You will not be dependent on
    going to a fitness center and paying someone to
    help you.
  • This chapter will provide you guidelines what
    will allow you to develop a balanced fitness
    program that includes the health-related
    components of fitness, nutrition, and stress
    management. A program that will assist you in
    looking good, and feeling good.

4
Vocabulary
Apply training principles and concepts toward
designing a program that will lead to an optimal
level of
  • the range of movement possible at various joints
  • ability of the heart, blood vessels, and
    respiratory system to supply oxygen and nutrients
    to the muscles during exercise
  • ability of muscles to exert a force one time
  • ability to use muscles for a long period of time

flexibility
cardiovascular fitness
muscular strength
muscular endurance
5
Vocabulary
  • how much a person would weigh if he or she had an
    appropriate percentage of body fat
  • methods used to keep stress under control

ideal body weight
stress management
6
Evaluate Goals
7
Develop a Total Personal Fitness Program
  • Should result in you looking good and feeling
    good.
  • 4 Areas to consider
  • health-related activities
  • sports skills
  • stress diversion activities
  • good nutrition

Objectives
8
Starting Your Program
  • Include all of the health-related components of
    physical fitness.
  • Follow basic guidelines
  • determine need for medical exam
  • conduct physical fitness evaluation
  • set realistic goals
  • select activities that help reach goals

Objectives
1 of 2
9
Starting Your Program
  • Base decision on physical fitness assessment.
  • Follow the principles of training.

Objectives
2 of 2
10
Designing Your Personal Fitness Program
  • 1. Evaluation
  • 2. Goal setting
  • 3. Selection of activities
  • 4. Application of training principles
  • 5. Periodic assessment

Objectives
11
Personal Fitness ProgramCase Study Vanessa
  • 15 years old, 9th grader
  • Never been real active, but wants to participate
    in activities like tennis
  • Slightly overweight

12
Steps in Designing Vanessas Personal Fitness
Program
  • Evaluation
  • Goal Setting
  • Selection of Activities
  • Applying training principles

13
Vanessas Evaluation
  • Record fitness levels in the following areas
  • cardiovascular fitness
  • flexibility
  • abdominal strength and endurance
  • upper body strength and endurance
  • body composition

14
Vanessas Goal Setting
  • Improved appearance
  • Improved self-concept
  • Better posture
  • Improved cardiovascular endurance
  • Improved muscular endurance
  • Improved upper body strength

15
Vanessas Selection of Activities
  • Consider exercises/activities that will help her
    reach fitness goals
  • Consider personality, attitude, costs,
    availability, and environmental concerns

16
Applying Training Principles to Vanessas Program
  • Apply the principles of overload, progression,
    and specificity to
  • cardiovascular
  • flexibility
  • muscular strength
  • muscular endurance
  • body composition

Objectives
17
Vanessas Cardiovascular Fitness
  • Goal run mile in 1030 min. on post-test
  • Principle of Overload
  • biking walk/jog
  • F sessions per week 10 3
  • I target H.R. for 10 sec. 23-31 24-28
  • T length of session 1mile/10min. 30min.

Vocabulary
18
Vanessas Cardiovascular Fitness
  • Principle of Progression
  • start at low intensity
  • begin walking then progress to jogging
  • Principle of Specificity
  • working legs by biking
  • cardiovascular exercises

Vocabulary
19
Vanessas Flexibility
  • Goal To score 24cm on post-test
  • Principle of Overload
  • F session per week - 10
  • I length of stretch - point of slight discomfort
  • T time of stretch - 15sec/3sets per exercise

Vocabulary
20
Vanessas Flexibility
  • Principle of Progression
  • start with 15 sec. and work toward 30 sec.
  • Principle of Specificity
  • 10 static stretches

Vocabulary
21
Vanessas Muscular Strength
  • Goal perform 1 pull-up on post-test
  • Principle of Overload
  • F sessions per week 5
  • I resistance body weight/5 sec.
  • T length of session 3 - 5 reps

Vocabulary
22
Vanessas Muscular Strength
  • Principle of Progression
  • start with 3 pull-ups and work to 5 pull-ups
  • Principle of Specificity
  • weight training
  • negative pull-ups

Vocabulary
23
Vanessas Muscular Endurance
  • Goal perform 37 sit-ups on post-test
  • Principle of Overload
  • F sessions per week 3
  • I resistance - body weight using regular
    sit-ups
  • T length of session - 1 set maximum sit-ups

Vocabulary
24
Vanessas Muscular Endurance
  • Principle of Progression
  • reach 27 sit-ups
  • Principle of Specificity
  • works abdominal muscles

Vocabulary
25
Vanessas Body Composition
  • Goal body composition measurement of 34mm on
    post-test
  • Increase calorie output
  • Decrease calorie intake

Vocabulary
26
Calorie Expenditure Formula
  • Calories Out
  • burned each week 15,000
  • additional burned each week1,900
  • 15,000 - 1,900 16,900
  • Calories In
  • consumed in 1 week 16,800
  • planned reduction each week
  • 1,400
  • 16,800 - 1,400 15,400

Vocabulary
Total calories burned each week 16,900 - 15,400
1,500n
27
Vanessas Stress Management
  • Stress stems from peer interaction
  • Use exercise for stress reduction and relaxation
  • Identified weaknesses and set personal goals

Vocabulary
28
Vanessas Periodic Assessment
  • Use short-term goals to monitor progress
  • Cardiovascular time self halfway through the
    semester
  • Flexibility use sit-and-reach box
  • Muscular strength regular pull-up once per week

29
Vanessas Periodic Assessment
  • Muscular endurance workouts self-testing
  • Body composition weigh once week, mirror test,
    skinfold once per month, fit of clothes
  • Managing stress evaluate stress level once per
    week

30
Keep It Going!
  • Fight boredom with variety.
  • Exercise with a friend.
  • Keep records.

Objectives
31
Record Progress toward Goal
32
Summary
  • Physical activities should meet needs in 4 areas.
  • Follow 5 basic steps in planning.
  • Make physical fitness part of your routine.

33
Objectives
  • What are the physical fitness components you
    should address when designing your personal
    fitness program?
  • What factors should you consider when beginning a
    fitness program?
  • What are the steps in designing a personal
    fitness program?
  • Which motivational strategies may help you keep
    your program going?

34
Study Question
  • True or False
  • A total personal fitness program includes only
    those activities that are vigorous in nature.
  • Your physical fitness program should be just like
    your friend's program.
  • A medical exam is not necessary unless you have a
    health problem or you are an adult.

False
False
False
35
Study Question
  • True or False
  • Goal setting is an important key to a successful
    personal fitness program.
  • Warm-up and cool-down are only important for
    adults who have not been exercising.

True
False
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