UNIT 5: Developing a Fitness Plan Flashcards
What are some things you would want to know about your client?
10
- Name
- Family history
- Medical history/injuries
- Occupation
- Social Info/lifestyle
- Likes / Dislikes
- Goals
- Values/cultural considerations
- Readiness for change
- Level of fitness
What are the steps involved in developing a fitness plan?
7
- Set goals
- Make a commitment, Educate client and test client
- Include lifestyle P.A in your program (diet, sleep, hydration)
- Select activities: “likes”: specific/variety (warm-up/cooldown)
- Set a target FITT for each Activity (FITT)
- Set up a system of mini-goals and rewards
- Develop tools for monitoring your progress: re-test
1. Set your Goals
What are S.M.A.R.T.E.R. goals?
Specific: precise and clear
Measurable: quantifiable
Attainable/Achievable: develop skills to attain them
Realistic: objectives are willing and able to work
Time-bound: end point, intervals
Evaluate and adjust if needed
Re-do goals after they are met (continuous process)
2, Make a Commitment, Educate and Test
What needs to be checked and done before training.
- Health check: par Q, med visit if needed
- Make a commitment: written contract
- Educate your client: Technique, principles of training
- Test (assess) your client: matched for their goals
3, Include Lifestyle Physical Activity in Program
What Lifestyle changes do you need to educate your client on?
Educate client: nutrition, hydration, sleep (recovery) & balance with new schedule (when will your client be exercising)
Be more active during your daily routine (walk/move more)
4, Select Activities (match goals)
Wht type of activities should you select from?
- Cardiorespiratory endurance
- Muscular strength
- Muscular endurance
- Flexibility
- Healthy body composition
Or a combination of one or two
Skill related components as well (balance, coordination, etc)
4, Select Activities (variation, specificity, interference)
What should yo consider when selecting an activity?
Consider the following:
- Fun and interest
- Your current skill and fitness level (testing)
- Time and convenience (scheduling)
- Equipment/ Environment (risk management)
- Cost (clothes, memberships, equipment)
- Any special health needs (hypertensive, diabetic, disability, injuries)
5, Set Targets for FITT-goal specific
What is the Introductory FITT for
Cardiorespiratory Endurance Exercise?
- 4-7 times/week at target heart rate or RPE
- 20-30 total minutes
5, Set Targets for FITT-goal specific
What is the Introductory FITT for
Muscular Strength and Endurance?
- 2-4 days per week
- 1 or more sets of 8-12 repetitions of 8-10 exercises that work all major muscle groups
5, Set Targets for FITT-goal specific
What is the Introductory FITT for
Flexibility/Mobility Training
- 4-7 days per week
- Hold each stretch for 10-30 seconds; do at least 4 repetitions
6, Set Up a System of Mini-Goals and Rewards
How should you stucture an introductory Plan?
3
- Break specific goals into several steps
- Set a target date for each step (gains depend on modality of training)
- Allow several weeks between mini-goals (can be weekly: weight, but usually every 4-6 wks)
7, Develop Tools for Monitoring Your Progress
What are some ways you can track progress?
- Use a journal to track your activities
- Sample program log (record and planning)
- Sample program progress graph
- Re-test to set new baselines and benchmarks
7, Develop Tools for Monitoring Your Progress
Sample program log (record and planning)
7, Develop Tools for Monitoring Your Progress
- Sample program progress graph
- Re-test to set new baselines and benchmarks
Health Canada’s Physical Activity Recommendations for Adults
Endurance, Flexibility, Strength
Endurance: 4-7 days/wk (mod to vig)
55/65-90% of HR max or 40/50-95% of VO2 max
Flexibility: 4-7 days/wk gentle stretching
Strength: 2-4 days/wk (resistance activities)
What is General Adaptation Syndrome?
What is Periodization?
Periodization models include multiple bouts of training, resulting in multiple flights of alarm and resistance stages.
Periodization refers broadly to training that is structured around periods of progressively-loaded training stress followed by rest. Most periodized training plans can be organized by macro-, meso-, and micro- cycles.
