Lecture_7_-_Creating_Your_Fitness_Plan_modified

Lecture_7_-_Creating_Your_Fitness_Plan_modified - Creating...

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Unformatted text preview: Creating Your Fitness Plan Lifetime Fitness Lesson 7 The Program Must Be Fun And Enjoyable Choose activities that are enjoyable to you The program needs to be a balance of fun and work Don't select exercises just because others do Exercises should allow you to: Achieve the goals of the fitness program Maintain your interest and motivation What are the basic principles of a fitness? Overload Progression Consistency Specificity Diminishing returns Reversibility Individuality Safety Overload For a physical component of fitness to improve, the system must work harder than it is used to working SAID principle Specific adaptations to imposed demand Indicates that over time the body will adapt based on the demands it encounters Progression Begin and build up gradually Stay within your capabilities, gradually challenging the body Too much too soon may result in injury Improving fitness vs. Maintaining fitness Progression is very closely linked to overload Will also help to serve as a motivating factor Consistency Set time aside on a regular basis for exercise When is the best time? When are the worst times? After meals Just before bedtime Whenever it fits into the daily routine The number of days per week you are involved with a particular activity can vary A minimum of 3 days per week is recommended Specificity Changes due to training are activity dependent To make maximal gains relative to set goals, appropriate exercises must be selected If flexibility is a primary goal, stretching exercises must be undertaken....etc. Diminishing Returns Greatest gains will be seen early Following the initial gains, progress will slow Fitness benefits are only sustained with maintenance of an exercise program Continue your workouts throughout your lifetime to in order to maintain these gains Reversibility If a fitness program is stopped, gains made during the program will diminish over time In children and teens it is possible that some of the gains made will be retained after the program is discontinued Individuality No two people are alike and each will require a specific program to meet his/her needs Everyone will have different goals No two people will progress at the same rate The program should be based on objectives, needs, functional capacity and interest Safety Injuries are often a part of fitness Start slow and progress slowly to reduce the chances and occurrence of injury "No pain no gain" "Train don't strain" Seek professional advice if you are uncertain as to how quickly to proceed Summary Your program needs to be a balance between fun and work Be sure to follow these principles: Overload, Progression, Consistency, Specificity Determine your goals, plan to meet them, and STICK TO THE PLAN! ...
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