Ask yourself, “What do I want from my fitness program?” Develop different types of goals in a general and specific way, long-term and short-term. General or long-term goals can be reducing the risk of chronic diseases, improving posture, more energy, or improving the fit of your clothes. If you`re ready to create a comprehensive fitness program based on the activities that amuse you the most, start preparing the program and deal for Lab 7.1. By carefully developing your plan and signing an agreement, you increase your chances of success. The step-by-step instructions described here guide you through the steps in Lab 7.1 to create an exercise program that applies to you. (In Figure 7.1, you will find an example plan for a personal fitness program and an agreement.) A general fitness program includes activities to develop all components of fitness. 3. False. Swimming is ideal for the development of cardiorespiratory endurance and muscular endurance, but since it is not a stressful activity, it does not increase bone density. Swimmers are recommended to include strength training in their training program to get bone mass. If you want more help setting up your program, select one of the sample programs at the end of this chapter.

Sample programs are offered for hiking/jogging, cycling, swimming and rowing. They contain detailed instructions for launching a program and developing and maintaining physical fitness. If you have certain goals, you can track your progress and take advantage of the measurable changes that your fitness program entails. Finally, divide your specific goals into several small steps (mini-targets), for example. B shown in Figure 7.1. (In-depth discussions about the goals and objectives of a behavior change or fitness program are available in Chapters 1 and 2) 1. All three. ==Evidence==Department of Health and Human Services, you can perform each of these activities for 75 minutes a week in order to gain health and wellness benefits.

• Increased cardiorespiratory capacity (VO2max) by 10%. It`s also a good idea to develop specific short-term goals based on measurable factors. Specific goals could be: • reduce the time it takes to run by two miles, from 22 minutes to 19 minutes. 2. False. Older adults get the same health benefits from exercise as younger adults, including improvements in strength, body composition, cardiorespiratory health, flexibility, balance, stability, and cognitive function. Inactivity is much more dangerous. • Increase the number of pumps you can do from 15 to 25.

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