PHYSICAL FITNESS PLAN
PHYSICAL FITNESS PLAN
PHYSICAL FITNESS PLAN
Create successful ePaper yourself
Turn your PDF publications into a flip-book with our unique Google optimized e-Paper software.
<strong>PHYSICAL</strong> <strong>FITNESS</strong> <strong>PLAN</strong><br />
AFTER EVALUATING YOUR <strong>FITNESS</strong> ASSESSMENT, USE THE “SMART”<br />
CRITERIA TO HELP YOU SET PERSONAL <strong>FITNESS</strong> GOALS FOR YOURSELF.<br />
SPECIFIC<br />
MEASURABLE<br />
ACHIEVABLE<br />
RELEVANT/<br />
REALISTIC<br />
TIMELY<br />
WHAT DO YOU WANT TO ACHIEVE? HOW WILL YOU<br />
ACHIEVE IT? WHY IS IT IMPORTANT TO YOU?<br />
HOW WILL YOU MEASURE YOUR SUCCESS? WILL YOU USE<br />
NUMBERS, TARGET DATES, SPECIFIC EVENTS?<br />
YOUR GOALS SHOULD PUSH YOU PAST YOUR COMFORT<br />
ZONE BUT SHOULD STILL BE ATTAINABLE.<br />
YOUR GOALS SHOULD BE IMPORTANT TO YOU AND THE<br />
OUTCOME SHOULD IMPACT YOUR LIFE IN SOME WAY.<br />
YOUR GOALS SHOULD HAVE A TIMELINE THAT WILL HELP<br />
KEEP YOU ON TRACK FOR REACHING THEM.<br />
KEEPING THE ABOVE INFORMATION IN MIND, SET YOUR PERSONAL GOALS<br />
AND LIST THEM BELOW. THE COLUMN TO THE RIGHT IS FOR WHEN YOU<br />
EVALUATE YOUR PROGRESS LATER IN THE PROGRAM.<br />
PERSONAL GOALS<br />
Example: I would like to lose 15lbs by 10/31/11.<br />
EVALUATION:<br />
DID I MEET<br />
MY GOAL?<br />
(Y/N)
EXPLAIN YOUR <strong>FITNESS</strong> <strong>PLAN</strong>:<br />
1. WHAT ACTIVITIES AND/ OR EXERCISES TO YOU <strong>PLAN</strong> TO DO?<br />
2. WHEN DO YOU <strong>PLAN</strong> TO DO THEM?<br />
3. HOW LONG TO YOU <strong>PLAN</strong> TO EXERCISE?<br />
4. WHAT WILL BE YOUR CONCENTRATION LEVEL FOR EACH ACTIVITY?<br />
3. HOW DO YOU <strong>PLAN</strong> TO MONITOR YOUR <strong>PHYSICAL</strong> <strong>FITNESS</strong> FOR<br />
IMPROVEMENT OR MAINTENANCE?<br />
*REMEMBER TO SELECT ACTIVITIES THAT ARE OF INTEREST TO YOU SO THAT<br />
YOU WILL CONTINUE TO PARTICIPATE IN <strong>PHYSICAL</strong> ACTIVITY.<br />
*YOU ALSO NEED TO REMEMBER YOUR GOALS AND ADJUST YOUR <strong>PLAN</strong><br />
ACCORDING TO YOUR GOALS.<br />
EXAMPLE: IF YOU WOULD LIKE TO DEVELOP MUSCLE MASS YOUR<br />
FOCUS SHOULD BE IN THAT AREA BUT REMEMBER TO INCLUDE<br />
ACTIVITIES THAT CONSIST OF FLEXIBILITY AND AEROBIC SO YOU<br />
MAINTAIN THE CURRENT LEVEL OF <strong>FITNESS</strong> IN THESE AREAS.<br />
COMPONENT<br />
FREQUENCY<br />
(DAYS PER<br />
WEEK)<br />
INTENSITY<br />
(HOW HARD?)<br />
TYPE<br />
(WHAT<br />
ACTIVITY?)<br />
TIME<br />
(HOW LONG)<br />
AEROBIC<br />
MUSCLE<br />
STRENGTH/<br />
ENDURANCE<br />
FLEXIBILITY
OPTIONAL<br />
USING THE INFORMATION ABOVE, YOU NEED TO PLOT YOUR PERSONAL<br />
<strong>PHYSICAL</strong> <strong>FITNESS</strong> <strong>PLAN</strong> IN THE CHART BELOW.<br />
YOU MAY WANT TO ADD THE DATE TO EACH BOX TO MAKE YOUR <strong>PLAN</strong> MORE<br />
SPECIFIC.<br />
C=CARDIO<br />
S=STRENGTH<br />
F=FLEXIBILITY<br />
SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY<br />
LIST TWO THINGS THAT WILL HELP YOU TO FOLLOW YOUR <strong>PLAN</strong>. (Example:<br />
REWARDS)<br />
1.<br />
2.<br />
LIST TWO THINGS THAT WILL MAKE FOLLOWING YOUR EXERCISE <strong>PLAN</strong><br />
CHALLENGING. (Example: ENVIRONMENT)<br />
1.<br />
2.<br />
TRACK YOUR PROGRESS OF YOUR <strong>FITNESS</strong> <strong>PLAN</strong> USING A LOG.