CHAPTER 14 :
PERSONAL FITNESS AND TRAINING
** Developing a sound fitness training program
involves three basic stages:
1. Counselling and Objectives:
– why the individual wants to train, their history,
needs and hopes for achievement.
2. Fitness Assessment:
– gathering data about the individual’s physical
fitness and conditioning through testing.
3. Developing an Exercise Program:
– matching appropriate exercises with the
individual’s goals and needs.
STAGE 1:
COUNSELLING
AND
OBJECTIVES:
– fitness objectives may include: developing a more
healthy lifestyle, recovering from an injury, or
improving athletic performance.
– must first get a clear picture of individual’s
exercise history and his or her needs and hopes
for achievement.
– personalized exercise programs help an
individual choose exercise activities that meet
their goals.
STAGE 1:
COUNSELLING AND OBJECTIVES:
**Discovering the Level of Commitment:
– finding out what the individual hopes to gain or
loss and assessing their readiness to reach these
goals.
** Setting Priorities and Measurable
Objectives:
– a good exercise program satisfies needs and
wants while keeping in mind lifestyle limitations.
– When the needs and wants coincide and are
compatible with a person’s lifestyle then success
is more likely.
STAGE 1:
COUNSELLING AND OBJECTIVES:
** Health and Lifestyle Appraisal:
– fact = The major causes of disability and
death are no longer infectious diseases but
rather diseases of lifestyle. This explains
why proper assessment is necessary to
determine health status and lifestyle
risks.
– Behaviours that contribute to chronic
illness include; alcohol and drug abuse,
smoking, poor diet and insufficient
physical activity.
STAGE 1:
COUNSELLING AND OBJECTIVES:
-- Elements of a healthy lifestyle include; a positive
attitude toward self and others, an ability to cope
with stress, a zeal for life, and the practice of
healthy behaviours.
*** Do the PAR Q and Healthy Lifestyle Appraisal.
CHAPTER 14 :
PERSONAL FITNESS AND TRAINING
Stage 2: Fitness Assessment:
Why Assess?:
 Fitness
assessments help to identify
physical abilities and areas that need
improvement.
 Baseline measures can be very helpful
when setting goals and monitoring
progress
STAGE 2: FITNESS ASSESSMENT:
Performance-Related Fitness:
Includes; 1. Motor skills (speed, agility,
coordination)
2. Cardiovascular endurance
3. Muscular power; strength and
endurance.
Health-Related Fitness:
Includes;
1. Body composition (fat distribution)
2. Muscular balance
3. Cardiovascular functioning.
4. Metabolic components
FITNESS ASSESSMENT:
What to Assess?:
1). Cardiovascular endurance = VO2 max.
Test examples: run-walk test 1.5 miles or beep
test
2). Body composition = fat mass and lean body
mass (non-fat)
 essential fat is needed for physiological functions
whereas storage (excess) fat is stored beneath the
skin(subcutaneous), around major organs and the
visceral areas (beneath muscles).
 Test examples: skin-fold thickness, girth
measurement and underwater weighting.
STAGE 2: FITNESS ASSESSMENT:
3). Muscular strength and endurance
 Muscular Strength = maximum force a muscle
can
exert in one contraction
 Test examples: Hand grip test, finding 1RM.
Muscular Endurance = muscles ability to perform
repeated contractions over time.
 Test examples: total number of push-ups, sit-ups
or how long someone can hold a chin-up.

STAGE 2: FITNESS ASSESSMENT:
4). Flexibility = ability of a joint to move freely
through its full range of motion.
 Test example= sit and reach test.
CHAPTER 14 :
PERSONAL FITNESS AND TRAINING
Stage 3:
Developing an Exercise Program
 Decisions
are based on two main
criteria: the physiological rationale,
and how that goal will work for the
exerciser.
STAGE 3: DEVELOPING AN EXERCISE
PROGRAM
Designing Aerobic Exercise Programs:
 Aerobic
training is safe and well suited for
many different individuals and activities.
 Use the F.I.T.T. Principle.
 Proper warm-up required. Circuit training
and interval training are effective
STAGE 3: DEVELOPING AN EXERCISE
PROGRAM
Designing Anaerobic Exercise
Programs:
 Most
anaerobic training programs require
an aerobic base.
 Use the F.I.T.T. Principle.
 Can be extremely taxing both
physiologically and mentally on the body;
important to avoid overtraining; cool down
period is very important following this
type of activity.
STAGE 3: DEVELOPING AN EXERCISE
PROGRAM
Program Design -- Safety Issues:
1). Preparation (Warm-Up) Segment
-- Range of Motion movements to increase joint
lubrication and body temperature.
2). Aerobic Segment -- Monitor heart rate; Talk Test.
3). Resistance Segment
-- Warm-up; adequate relief between sets; follow all
safety rules.
4). Cool-Down Segment
-- Target muscles used in the workout; emphasis on
stationary stretching.