Personalized Exercise Programming – Quick-Review Notes

SMART Goal Framework

• Tailored fitness planning built on SMART criteria
  • Specific: Clear objective (e.g. “improve running endurance”)
  • Measurable: Trackable metric (e.g. run $3\text{ km}$ nonstop)
  • Achievable: Realistic for current fitness; gradual progression over $4$ weeks
  • Relevant: Aligns with personal motivations (e.g. prepare for school fun-run)
  • Time-Bound: Deadline set (e.g. reach goal within $1\text{ month}$)
• Provides direction, focus, and foundation for any personalized plan

Warm-Up

• Performed before main workout to prep body & mind
• Boosts blood flow, raises muscle temperature, lowers injury risk
• Structure can follow FITT principle

FITT Principle

• Framework for customizing workouts
  • Frequency: Exercise sessions per week (e.g. $3{-}5$)
  • Intensity: Effort level – light, moderate, vigorous
  • Time: Length per session (e.g. $30{-}60\text{ min}$)
  • Type: Mode of activity (running, weights, yoga)

Cool-Down

• Conducted post-workout to return body to resting state
• Aids recovery, reduces soreness

Exercise-Training Principles (6)

• Overload: Train harder than usual to spur improvement
• Specificity: Match training to target goal/activity
• Progression: Increase overload gradually
• Reversibility: Gains lost when training stops (“use it or lose it”)
• Adaptation: Body adjusts to regular training, performing same work with less effort
• Individualism: Program must fit unique needs, goals, abilities

Key Reminders

• Fitness standards exceed basic health standards
• More activity ≠ correct activity; apply principles for safe, effective progress