Design a personal fitness training programme
Personal information to help programme design
Personal goals Aims Objectives Lifestyle and physical activity
history Medical history questionnaire Attitudes and personal
motivation
SMARTER Goals
Its important to set some targets for your programme
Short-Term From 1 day to 1 month Medium Term Weeks/months Support toward achieving long-term goals Long-term (E.g.) Win an Olympic medal
Brainstorm
Long term goals for your sport
Example: To run 10 miles without stopping in less than
an hour
Medium term goals for your sport
Example: To run 6 miles without stopping in 4 months
Short term goals for your sport
Example:
To train three times a week for at least 20 minutes for the first three weeks
SMARTER principle
S – Specific E.g. Improve aerobic endurance M- Measurable E.g. Improve 800m time by 10 secs. A – Achievable R – Realistic T – Time-related
SMARTER principle
ExcitingMotivates you to
achieve the goal, something that you want to achieve
RecordedSomething that you
can measure/note/write/type
Aims
What you want to attain at the end of the programme
E.g. To improve aerobic endurance
Objectives
How you will get to the aim
E.g. 2 circuit sessions per week, 2 continuous runs per week
Lifestyle and physical activity history
Current activity levels
Past activity levels
Activities participated in
How often?
PAR –Q
Goals
Type of goals Description Example
Short term goals Make brief notes from pg 81
These take place over a short period of time for example a week or month
To complete 2 sets of circuits, twice a week for one month
To increase the time spend on each station by 5 seconds each week
To decrease …
Medium term goals Make brief notes from pg 81
To complete 3 sets of circuits, three times a week in 8 weeks time
Long term goals Make brief notes from pg 80
Checking my PARQ
Medical history?Attitude question?Motivation questions?
Use page 87 of your book to help you
Attitudes and personal motivationAre you motivated towards
fitness/exercise?
Is it something that you will be committed to doing?
Do you have a positive attitude towards exercise?
Are there certain activities that you do/don’t like?