Developing a Personal Fitness Plan with Adonis Golden Ratio. Watch this video now -> http://www.youtube.com/watch?v=267b5eqeb9s

1. Developing a Personal
Fitness Plan
U.S. Coast Guard
Unit Health Promotion Coordinator Course

2. Objectives
Understand the Health Promotion
Coordinator’s role in assisting members
with fitness programs.
Understand the Health Promotion
Coordinator’s role in assisting members
on the CG Weight Management
Program.
Understand goal setting strategies.

3. Objectives
Identify the principles involved in
creating a balanced, safe and effective
exercise programs.
Identify behavior modification strategies.
Complete a Detailed Personal Fitness Plan
using CG-6049.

4. Exercise Adherence
50% drop out within 6 months to a
year.
75% drop out within 3 years.
Only 20 to 40% of employees eligible
to use worksite exercise facilities will
do so.

5. Factors Influencing Adherence
Why do people stay in or drop out of
fitness programs?

6. Personal Factors
Psychological
Attitudes and beliefs about exercise &
self.
Behavioral
Type of personality & lifestyle.
Income, education and type of
employment.
Biological.
Body type & fitness level.

7. Social Factors
Family support
Peer support
Organizational & cultural support
Travel

8. Program Turn-off Factors
Lack of convenience
Inflexible or vague goals
Too time consuming or unrealistic?
Too intense or complex?
Lack variety, feedback and
information?
No behavior mod techniques

9. Health Promotion Coordinator’s
Role
Be a positive role model.
Be enthusiastic and supportive.
Promote a balanced attitude toward
exercise.
Provide positive feedback.
Educate and motivate.
Assist members with the development of
annual Basic Personal Fitness Plans

10. HPC’s Role in the Coast Guard
Weight Management Program
Assist members with the development of
annual Detailed Personal Fitness Plans.
Monitor mandatory exercise sessions (1
hour, 3x/week)
Conduct monthly mandatory fitness
assessments.
Provide members with resources (PWP’s,
Weight Management Self-Help Guide).

11. Developing a Personal
Fitness Plan
 Always ensure that participant’s fitness goals
are clear and important to them.
 Consider:
Skill and fitness level
Time and convenience
Cost
Special health needs
Level of fun and interest
 What are their assets and barriers?
 Discuss participants past and present
exercise history, and lifestyle. Fit & Well, Pages 176-184

12. Developing a Personal
Fitness Plan
 Review Fitness Assessment results if
available.
 Develop a program that includes each of the
health-related components of physical fitness:
 Cardiorespiratory
 Muscular Strength and Endurance
 Flexibility
 Healthy Body Composition

13. Developing a Personal Fitness
Plan
Set up a system of goals and rewards.
Design a program that considers frequency,
intensity, and duration for each component
of fitness.
Develop tools for monitoring your progress.
Make a commitment to the exercise plan.

14. Goal Setting
Long-term or general goals
Ultimate/overall
Short-term or specific goals
Milestones to assist in reaching final goals
Mini-goals
Similar to short-term goals, but target dates and potential
rewards for goal attainment are included. Useful in helping to
keep a program on track.

15. Goal Setting
Always ensure that participant’s goals are
clear and important personally.
Use the S.M.A.R.T. formula
 Specific
 Measurable
 Action-oriented
 Realistic/rewards
 Time-oriented

16. Goal Setting Examples
Long-term goal: Reduce my risk for
diabetes & heart disease
Short-term goal: lower body composition
from 28 to 25%
Mini-goals
1. Complete 2 full weeks
of program
2. Complete 10 full weeks
of program
3. % body fat of 27%
Target
Date/Reward
October 5/Movie with
friends
Nov. 30 / New Sweater
Dec. 22 / Weekend away

17. Example: Short-term
Push-Up Assessment Goal
A 23 year old male achieves 20 push-ups in
the Push-up endurance test. This places him
in the “Needs Improvement” category. His
new short-term 3 month retest goal would be
to achieve a score at the top end of the same
category or the low end of the next up
category, “Doing Well.”

18. SMART Mini-goals
What are the actions that will help
member achieve goal?
Will talk to buddy tomorrow and scheduling
workout dates for next week.
Will do 2 sets of push-ups to exhaustion
this week before lunch on Mon.,Thurs. and
Sat.

19. Guidelines for Cardiorespiratory
Endurance Training
 Frequency
 3-5 times per week
 Intensity
 Target Heart Rate Zone (65-90% of maximum
heart rate or 55% of maximum heart rate for unfit
individuals)
 RPE value of 12-17
Duration
 total duration of 20-60 minutes
per session (or multiple sessions lasting 10
minutes or more)

20. Guidelines for Muscle Strength and
Endurance Training
 Frequency
 2-3 times per week
 Intensity
 At least one set of 8-10 exercises that work the
major muscle groups
 Identify a weight setting that is challenging by the
last 2 repetitions.
 Duration
 30-60 minutes for most training programs

21. Guidelines for Flexibility Training
o Frequency
minimum of 2-3 days per week
o Intensity and Duration
Hold each stretch for 10-30 seconds
Stretch to the point of mild discomfort, not
pain

22. Program Design (cont.)
 Select one activity for each component
of fitness.
 Cross-train: Use different activities to develop a
particular component of fitness.
 Consider:
 Level of fun and interest
 Skill and fitness level
 Time and convenience
 Special health needs
 Cost

23. Program Design (cont.)
Include ways to incorporate more
activity into your everyday routine (i.e.,
taking the stairs instead of the elevator).
Health benefits can be obtained from
simply becoming more physically active
over the course of each day.

24. Behavior Modification Strategies
Use exercise cues
 Schedule exercise appointments
 Use activity tracking logs
 Establish an exercise check-in system
Make a commitment
 Sign a contract & determine rewards

25. Safe and Effective Fitness
Programs
 Avoid unnecessary stress
 Identify special health needs. Get clearance from a
physician, if necessary
 Start slowly and gradually increase frequency,
intensity, and duration.
 Vary the program
 Expect lapses
 Wear comfortable clothing and appropriate footwear.
 Use exercise cues, contracts, support from friends
and family, goal setting strategies to help you stick
with your program.

26. Health Coaching Skills
Coaching Principles
Listening techniques
Client-centered
Interviewing questions
Why now?
What will be different?
What do you need to change?
What do others say?
What else is going on?

27. Your Turn!
Complete a Detailed Personal Fitness
Plan using CG-6049

28. Review
Understand the Health Promotion
Coordinator’s role in assisting members
with fitness programs.
Understand the Health Promotion
Coordinator’s role in assisting members
on the CG Weight Management
Program.
Understand goal setting strategies.

29. Review
Identify the principles involved in
creating a balanced, safe and effective
exercise programs.
Identify behavior modification strategies.
Complete a Detailed Personal Fitness Plan
using CG-6049.