Chapter 9

Question 1

What are the steps to developing a personal fitness plan?

Answer 1

1. Self-assess
2. Set goals based on health needs
3. Select activities that suit goals and personal
   interests, abilities, $, convenience, etc.
4. Apply the FITT principle: Set a target frequency,
   intensity, and time that suits activities and goals
5. Set up a system of mini-goals and rewards
6. Include lifestyle physical activity in your program
7. Develop tools for monitoring your progress
8. Make a commitment and motivate yourself

Question 2

Self-Assess and Set Goals mean?

Answer 2

Assess your strengths and weaknesses in each

component of fitness - Set general and specific goals based on needs

Question 3

Select Effective Activities mean?

Answer 3

Select activities that will improve or maintain each component of health-related fitness: 
 Cardiorespiratory endurance
Muscular strength
Muscular endurance
 Flexibility
 Healthy body composition

Question 4

Set Targets for FITT mean?

Answer 4

1. Cardiorespiratory Endurance Exercise (3 - 5 times per week at target heart rate)
2. Muscular Strength and Endurance (2-4 non-consecutive days per week)
3. Flexibility Training (5 - 7 days per week)

Question 5

Set Up a System of Mini-Goals + Rewards mean?

Answer 5

 Break specific goals into several steps
 Set a target date for each step
 Allow several weeks between mini-goals

Question 6

Include Lifestyle Physical Activity in Program mean?

Answer 6

 Be more active during your daily routine

 Use your health journal to track your activities