Chapter 8 - Fitness Programs Flashcards
7 Steps to Developing a Personal Fitness Program
A. Set Goals
B. Select Activities
C. Set a Target FITT for Each Activity
D. Set up a system of Mini-Goals and rewards
E. Include Lifestyle physical activity in your program
F. Develop Tools for Monitoring Your Progress
G. Make a Commitment - sign a contract
Putting your plan into action (4 Steps)
a. Start slowly and increase intensity and duration gradually. Be patient & realistic.
b. find an exercise buddy, a partner who shares your goals and fitness level.
c. vary your program or try cross-training to make it more fun over the long term. this can also reduce your risk of injury due to overtraining.
d. expect fluctuations and lapses. focus on improvements made and not on off days. adjust your program if necessary.
how to maintain your program?
choose activities you enjoy and make them part of your daily routine; make exercise a permanent part of your life.
Remember to be safe, have several exercise options, keep an exercise journal, reward yourself, and choose other healthy lifestyle behaviours to follow.
Exercise Guidelines for People with Special Health Concerns - Arthritis
Arthritis - Begin program early in the course of disease, warm up thoroughly, avoid high-impact activities, strength train for the entire body, and remember that flexibility is important.
Exercise Guidelines for People with Special Health Concerns - Asthma
Asthma - Exercise regularly, carry medication, warm up and cool down slowly, choose self-paced endurance activities, drink water, and watch for pollen and pollution in the air; cold dry air can trigger an attack
Exercise Guidelines for People with Special Health Concerns - Diabetes
Diabetes - Begin only if it is under control, don’t exercise alone, follow your physician’s recommendations, check blood sugar levels regularly and respond appropriately, inject insulin into muscles not being worked, check skin regularly, and choose low-to-moderate-intensity activities.
Exercise Guidelines for People with Special Health Concerns - Heart Disease & hypertension
Heart Disease & Hypertension - Check with your physician, exercise at moderate intensity, war up and cool down gradually, monitor your heart rate, carry medication, don’t hold your breath, and increase intensity, duration, and frequency gradually
Exercise Guidelines for People with Special Health Concerns - Obesity
Obesity - Choose low-to-moderate-intensity, low-weight-bearing, low-impact exercise; stay alert for heat-related problems, increase overload slowly, and include strength training.
Exercise Guidelines for People with Special Health Concerns - Osteoporosis
Osteoporosis - Exercise at maximum safe intensity, avoid activities with the risk of falling, include weight-bearing activities if possible, and avoid lifting heavy loads.
Exercise Guidelines for Life Stages - Children and Adolescents
- Minimize sedentary activities
- Choose dynamic activities for family outings
- emphasize skill development and fitness
- monitor appropriate developmental level, and provide plenty of fluid and appropriate clothing
Exercise Guidelines for Life Stages - Pregnant Women
-Consult physician about modifications, continue moderate exercise, favour non-weight-bearing activities, avoid exercise in supine position, avoid activities that could cause loss of balance or risk of falling, avoid extremes in altitude, and drink plenty of fluids
Exercise Guidelines for Life Stages - Older Adults
Include the three basic types of exercise, drink plenty of fluid, avoid extreme temperatures, warm up and cool down, and do static streching
