Question

If you have ever thought about or wanted to develop a personal fitness plan, guess what? The opportunity is here right now!

For this activity, you will be developing a personal fitness plan for yourself. You will also put your plan into action and reflect on the entire experience.

Even if you already incorporate some level of physical fitness into your life, today you will be making a more official plan.

There are a few things to consider when creating your fitness plan:

What are your fitness goals?
How will you address all four areas of physical fitness—aerobic, muscle strength + endurance, flexibility, and body composition?
How much time do you have to dedicate to your fitness plan?
What is your current level of personal fitness?
What type of activities do you like to do in terms of physical fitness?
What technology will you use to assist you in your fitness journey?
For the actual plan, your final draft must be created in a word processing program like Microsoft Word or in a slide-show style program like PowerPoint.

Your plan should be broken down into clear sections:

Fitness goals
Evaluation of current fitness level and any physical concerns
Activities that address each fitness area: briefly explain why you chose each activity.
Technology you will use (or why you won’t use any)
Example Plan: 1-Week Overview (daily activities and time spent on each)
Example Plan: 1-Day Detailed Plan (detail the intensity, time, and specific activities, including three activities that will help you achieve target heart rate)
Reflection
For your reflection, you will need to actually try out your 1-day fitness plan and then answer the following questions:

How appropriate were the activities that you chose?
Will these activities help you achieve your goals?
How did you monitor your heart rate?
Do you feel this exercise plan is maintainable over the long term?
What would you change about your fitness plan after performing one day of it?

Answer 1

To create a personal fitness plan, define fitness goals, assess current fitness levels, select activities for all fitness components, and decide on technology use. Structure clear sections in the plan such as goals, activities, technology use, and a 1-week overview. Reflect on the plan's effectiveness after trial to gauge appropriateness and potential for long-term adherence.

Step-by-step explanation:

Creating a Personal Fitness Plan

Developing a personal fitness plan begins with defining your fitness goals. Consider how you'll address the four aspects of fitness: aerobic, muscle strength + endurance, flexibility, and body composition. Assess the time you can allocate to your fitness routine and evaluate your current fitness level, taking into account your favorite physical activities. Technology can aid your fitness journey, whether it's through apps to track progress or equipment to monitor heart rate.

Format your plan with clear sections, including your goals, current fitness evaluation, chosen activities for each fitness component, and the technology you'll use. Provide an example plan showing a 1-week overview and a detailed 1-day plan, which includes activities to achieve target heart rate. After implementing your plan, reflect on its suitability, how it supports your goals, the method of heart rate monitoring, and its long-term sustainability. Consider what you might want to change after experiencing it in action.

Remember, even small amounts of exercise contribute to your health, so avoid an all-or-nothing attitude and reward yourself for achieving minor goals. Continue to engage in self-reflection to monitor your interests and goals periodically.