KIN 527, ch 7
KIN 527, ch 7 KIN 527
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This 2 page Class Notes was uploaded by Xxxxxxx on Saturday February 20, 2016. The Class Notes belongs to KIN 527 at University of New Hampshire taught by Eric Morris in Spring 2016. Since its upload, it has received 22 views. For similar materials see Scientific Foundations of Health and Fitness in Kinesiology at University of New Hampshire.
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Date Created: 02/20/16
Chapter Seven- creating your total ﬁtness and wellness plan▯ TOTAL FITNESS▯ • Step 1: Set your goals▯ • short term goals▯ • intermediate and long term goals▯ establish goals that can be measured▯ • • put goals in writing▯ • establish a reward system for achieving goals▯ • Step 2: select exercise for your ﬁtness program▯ • Cardiorespiratory endurance▯ • muscular strength and endurance▯ • ﬂexibility▯ • body composition▯ • Step 3: plan your weekly ﬁtness routine▯ • FITT Principle (Frequency, intensity, time, and type)▯ • For cardiorespiratory ﬁtness; 120-150min per week at a moderate intensity▯ For muscular strength and endurance; 2-3 non consecutive days a week, 2-3 sets of exercise with • 6-15 repetitions▯ • For ﬂexibility; 2-7 days per week, stretch all major muscle groups▯ • Step 4: monitor your progress▯ • create a training log ▯ • create charts▯ • For a successful program, consider the following:▯ • fun and variety▯ • current ﬁtness level▯ • special health issues▯ • muscle strain▯ ﬂexibility training ▯ • • Putting the plan into action:▯ • take a gradual approach▯ • be consistent and methodical▯ • exercise with friends▯ • vary your training▯ • get enough rest▯ • adapt to changing circumstances▯ • expect backsliding▯ • combine regular exercise with other healthy behaviors▯ TOTAL WELLNESS▯ Step 1: establish your goals (SMART)▯ • • Step 2: select wellness concepts to build your wellness program▯ • diet▯ • stress management▯ • sexually transmitted infections▯ • addiction and substance abuse▯ • health-care choices▯ • Step 3: plan your behavior changes for wellness (stop smoking, loose weight, etc.)▯ • Step 4: monitor your process▯ • keep a log▯ • keep a chart▯ Putting your wellness plan into action▯ • • start slow▯ • be consistent▯ • form groups with friends▯ • incorporate variety into your plan▯ • adapt to changing schedules▯ • expect backsliding▯
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