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SET . . . Your Path to Fitness

SET . . . Your Path to Fitness. Process of Physical Fitness Programming. Where am I? Medical Screening Fitness Assessment Where do I want to be? Goal Setting How do I get there? Exercise Prescription How do I stay there? Supervision -- Education -- Motivation -- Feedback. ?.

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SET . . . Your Path to Fitness

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  1. SET . . . Your Path to Fitness

  2. Process of Physical Fitness Programming • Where am I? • Medical Screening • Fitness Assessment • Where do I want to be? • Goal Setting • How do I get there? • Exercise Prescription • How do I stay there? • Supervision -- Education -- Motivation -- Feedback ?

  3. Personal Physical Fitness Goals: • Set: individual, realistic, and positively stated goals • Use your own words Complete this sentence: I want to . . .

  4. Match your personal fitness goals with the appropriate activities.

  5. General Exercise Prescriptions:

  6. An Activity or Exercise Period: • Warm-Up • Workout • Cool-Down

  7. Cardiorespiratory (Aerobic) Endurance • Time-frame - 12-16 weeks • Use step test score.

  8. General Exercise Prescription: Aerobic Exercise

  9. Target Heart Rate10 secs

  10. Muscle Strength • Time-frame - 8 weeks. • Use Universal Chest Press (1RM) • 1RM Scores are divided by body weight.

  11. General Exercise Prescription: Muscular Strength

  12. Muscle Endurance • Time-frame - 8 weeks. • Use Push-Up Test Score.

  13. General Exercise Prescription: Muscular Endurance

  14. Flexibility • Time-frame - 8 weeks. • Use Sit and Reach Test Score.

  15. General Exercise Prescription: Flexibility

  16. Time-frame - 12-16 weeks. Use Electric Impedance percent body fat. Use circumference measurement around hips or waist. May use following formula Body Composition

  17. Body Composition Formula • Step One: Determine Lean Body Weight (LBW) • = 1.00 - % Body Fat (decimal) • For example: LBW = 1.00 - .25 • LBW = .75 • Step Two: Goal Body Weight (GBW) in pounds • = % LBW now x Current Body Weight (lbs) • % LBW goal • For Example: GBW = .75 x 200 • .80 • GBW= 187.5 lbs

  18. GOALS: “No one can predict to what heights you can soar. Even you will not know until you spread your wings.”

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