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?