Developing a Personal Fitness Plan

U.S. Coast Guard Unit Health Promotion Coordinator

Course

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.

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.

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.

Factors Influencing Adherence

Why do people stay in or drop out of fitness programs?

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.

Social Factors

Family support Peer support Organizational & cultural support Travel

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

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

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).

Developing a Personal Fitness Plan

Always ensure that participant’s fitness goals are clear and important to them.

Consider:Skill and fitness levelTime and convenienceCostSpecial health needsLevel of fun and interest

What are their assets and barriers? Discuss participants past and present

exercise history, and lifestyle. Fit & Well, Pages 176-184

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

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.

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.

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

Goal Setting Examples

Long-term goal: Reduce my risk for diabetes & heart disease

Short-term goal: lower body composition from 28 to 25%

Mini-goals1. Complete 2 full weeks

of program2. Complete 10 full

weeks of program3. % body fat of 27%

Target Date/RewardOctober 5/Movie with friendsNov. 30 / New Sweater

Dec. 22 / Weekend away

Example: Short-termPush-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.”

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.

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 12-17Duration

total duration of 20-60 minutes per session (or multiple sessions lasting 10 minutes or more)

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

Guidelines for Flexibility Training

o Frequencyminimum of 2-3 days per week

o Intensity and DurationHold each stretch for 10-30 secondsStretch to the point of mild discomfort,

not pain

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

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.

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

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.

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?

Your Turn!

Complete a Detailed Personal Fitness Plan using CG-6049

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.

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.