Ch. 15 Lesson 1 Preparing a Comprehensive Physical Activity Plan

Preparing a Comprehensive Physical Activity Plan

Overview

This note outlines the five steps in planning a personal fitness program, emphasizing the importance of personal needs, program options, goal setting using the SMART formula, creating a written plan, and continuous evaluation.

Five Steps of Program Planning

  • Determine Personal Needs (Collect Information):
    • Assess your current fitness level to understand your specific needs.
  • Consider Program Options:
    • Explore various physical activities from the Physical Activity Pyramid.
  • Set Goals:
    • Establish both short-term and long-term goals.
  • Create a Written Program:
    • Develop a structured plan outlining your activities.
  • Keep a Log and Evaluate Your Program:
    • Monitor progress and make adjustments as needed.

Fitness Profile

  • A fitness profile summarizes the results of your fitness assessments.
  • List all fitness self-assessments performed.
  • Record scores and ratings for each assessment.
  • Refer to table 15.1 in the textbook for an example.

Considering Program Options

  • Consider current activities and explore different types from all levels of the Physical Activity Pyramid.
  • Evaluate the health and fitness benefits of each activity.
  • See table 15.2 in the book for an example.

SMART Goal Setting

  • S = Specific:
    • The goal should detail what you want to accomplish.
  • M = Measurable:
    • Progress should be quantifiable to determine if the goal has been achieved.
  • A = Attainable:
    • Goals should be challenging but not too difficult.
  • R = Realistic:
    • The goal should be achievable with effort and resources.
  • T = Timely:
    • The goal should be relevant and achievable within a specific timeframe.

Short-Term and Long-Term Goals

  • Short-Term Goals:
    • Achieved in a few days or weeks.
  • Long-Term Goals:
    • Achieved over months or years.

Goals for Comprehensive Plan

  • Address long-term goals, including physical fitness goals.
  • Include more goals than previous plans while adhering to SMART principles.

Create a Written Plan and Evaluate Progress

  • Write a weekly plan with listed activities as goals.
  • Muscle fitness and flexibility plan can be in a separate table.
  • See tables 15.3 and 15.4 for examples of comprehensive plans.

Science in Action: Exercise and Academics

  • Regular physical activity improves:
    • Academic achievement (including standardized test scores).
    • Cognitive skills like concentration and attention.
    • Academic behavior (including classroom behavior).
  • Walking stimulates brain areas that increase concentration and attention.