BECOMING

HEALTHY
 FITNESS GOALS
• Fitness goals needs to be ( SMART)
SPECIFIC,
MEASURABLE
ATTAINABLE
REALISTIC and;
TIMED
SMART GOALS

• Can help keep you on track and

remind you of your priorities, so
you’re able to follow through with
every workout or healthy meal
you have palnned
• Setting goals and commitment to
strive for their attainment relates to
your self efficacy or confidence in your
ability to overcome barriers and
perform a particular behavior.
 CHARACTERISTICS OF FITNESS

• Your fitness level is the product of combination

of healthy behavior such as an exercising and
eating a balanced diet. Good qualities of
physical fitness include a lean of body
composition,flexibilitu,cardiovascular
endurance muscular strength and muscular
PROCESS OF SETTING FITNESS GOALS

• The process of setting health or fitness

goals starts with thorough assessment
of one’s current health and
capabilities.
• Clarify your needs and wants
• Be specific with the lifestyle components involved
• Explore tentative goals and possible solutions
• Analyze the forces and pressure that influence behavior
• Make specific plans for change including resources and time
frame.
• Evaluate progress and success
CLARIFY YOUR NEEDS AND WANTS

• Start by focusing on your current health status

and on areas for improvement.
• Usually two concerns go together
BE SPECIFIC WITH THE LIFESTYLE
COMPONENTS INVOLVED

• Identifying the lifestyle components

related to your area of concern are not
exactly determined or considered.
EXPLORE TENTATIVE GOALS AND POSSIBLE
SOLUTIONS

• After identifying lifestyle components

involve and the behaviors that are related
to it, try exploring some possibilities and
be able to weigh advantages and
disadvantages or good and bad points
ANALYZE THE FORCES AND PRESSURE THAT
INFLUENCE BEHAVIOR

• There are various factors that affect or

influence people from changing their
lifestyle habits. Even if that they needs to
change ,some still cling to the old habits
or patterns of behavior.
MAKE SPECIFIC PLANS FOR CHANGE
INCLUDING RESOURCES AND TIME FRAME

• The first step to effect real change in your life

and health is to identify specific goals to aim
for useful strategies for change. You need a
detailed plan and schedule to follow.
EVALUATE PROGRESS AND PROCESS

• Regular evaluation of the progress being

made is critically important. Satisfactory
progress encourages a person to continue.
FITNESS PROGRAM COMPONENTS

• Cardiovascular endurance is the mainstay in any fitness program.

Recommended forms of activity for improvement of
cardiorespiratory fitness and cardio vascular health usually focus
on larger muscles of the body and include activities like walking,
cycling ,swimming ,hiking ,cycling etc
• 30 mins/day for atleast 5 days a week
• Musculosketal fitness consist of strength
and endurance
• The development of musculoskeletal
fitness focuses on the physical concepts of
overload, progression, specificity and
recovery.
• Strength and endurance can be improved
through exercises that require the muscles
to lift, push or pull against a resistance.
SEVERAL STRETCHING THAT CAN IMPROVE
FLEXIBILITY

• Static stretching
• Ballistic stretching
• Propioceptive neuromuscular facilitation
• Passive stretching
• Active stretching
• Static stretching- moves a muscle into a position
wherein the muscle stretched slightly beyond its
normal range of motion
• Ballistic stretching- is an exaggerated form of
dynamic stretching which utilizes bouncing motion
to move a muscle beyond its normal range
This type of exercise has a potential to cause of
injury if muscle is not properly warmed -up
• Proprioceptive neuromuscular facilitation- utilizes
and integrates the nervous and muscular system to
enhance flexibility
• Passive stretching- occurs when the individual
allows the muscle and tendon to stretch naturally,
without additional force being applied
• Active stretching- involve taking the muscles
beyond its normal range of motion wit assistance
STARTING YOUR FITNESS
PLAN

•Fitness-for- health plan

•Fitness- for-skill plan
Fitness-for-health plan-Suits to those who want to
gain the health benefits of basic fitness:
Flexibility, muscular strength and endurance,
cardiovascular fitness, improved body composition,
relation and improved emotional health
Fitness –for- skill plan- is designed for individuals
who want to refine and improve skills such as
agility, speed, and coordination which are needed
for a specific sport or activity.
• Assessing fitness needs. Once general fitness
goals have been set and stablished ,an essential
part of fitness planning is assessing your current
fitness level. You may choose tests that will
assess health related and skill related fitness
components.
PLAN YOUR OWN PROGRAM
PLAYING IT SAFE
DECIDING WHEN AND WHERE TO EXERCISE.
 FITNESS PROGRAM INITIATIVES
• During the planning process, the following must be taken into
consideration:
Elements
Schedule of activities
The needed resources such as facilities, equipment,trainers,coaches,
promotional materials, and most especially the target clientele/
participants
Initiatives can be carried out in any of three settings:
at home,
In school and
in the community
SPORTS –RELATED CAREERS
 OTHER SPORTS CAREERS

PROFESSIONALS ATHLETICS-those highly skilled athletes may

want to pursue a career in professionals athletics.
OFFICIATING- this careers can start in the school intramurals and
progress to interscholastic tournaments and organized sports
leagues or associations.
ENTREPRENEURSHIP-this careers is appropriate for individuals
who are innovative and creative in developing products and
services that address public’s needs and interest
COACH/ TRAINER- even professional
athletes need a good coach/trainer that will
guide them during training and
competitions
SPORTS SCIENCE AND MEDICINE- a degree
in sports science equips you with an
understanding of sports performance and
the factors that affect sports behavior