L3 & 4 - PHYSICAL ACTIVITY ASSESSMENTS.pdf

Lack of time Identify available time slots. Monitor your daily activities for one week. Identify at least five 30- minute time slots you could use for physical activity. Add physical activity to your daily routine. Select activities, such as walking, jogging, or stair...

Lack of time Identify available time slots. Monitor your daily activities for one week. Identify at least five 30- minute time slots you could use for physical activity. Add physical activity to your daily routine. Select activities, such as walking, jogging, or stair climbing that you can do based on the time that you have available Social support Explain your interest in physical activity to friends and family. Ask them to support your efforts. Invite friends and family members to exercise with you. Plan social activities involving exercise. Develop new friendships with physically active people. Lack of energy Schedule physical activity for times in the day or week when you feel energetic. Convince yourself that if you give it a chance, physical activity will increase your energy level; then, try it. Lack of motivation Plan ahead. Make physical activity a regular part of your daily or weekly schedule and write it on your calendar. Invite a friend to exercise with you on a regular basis and write it on both your calendars. Join an exercise group or class. Fear of injury Learn how to warm up and cool down to prevent injury. Learn how to exercise appropriately considering your age, fitness level, skill level, and health status. Choose activities involving minimum risk. Lack of skill Select activities that don’t require new skills, such as walking, climbing stairs, or jogging. Take a class to develop new skills. High costs and lack of facilities Select activities that require minimal facilities or equipment, such as walking, jogging, jumping rope, or calisthenics. Identify inexpensive, convenient resources available in your community (community education programs, park and recreation programs, worksite programs. Weather conditions Develop a set of regular activities that are always available regardless of weather (indoor cycling, aerobic dance, indoor swimming, calisthenics, stair climbing, rope skipping, mall walking, dancing.  Look at the Mirror Reflect on how the following barriers affect or hinder your exercise participation. Come up with the strategies on how to overcome them by filling in the table below. Barrier Cause Resolution Lack of Time Family Obligations and School Tasks Lack of Energy Lack of Resources and Access to Facilities Social Support (Families, peers, etc.) Lack of Motivation The principle of progression disproves the “no pain, no gain” myth in working out. When engaging in physical activities, keep in mind that experiencing pain is not a sign of process; instead, it is a sign that you need to review your workout or physical activity because you are probably overloading too much or too quickly for your body to adjust. The foundational concepts you need to keep in mind are mentioned in the acronym FITT which will help you assess your physical activity to produce health-related fitness benefits. The acronym FIIT stands for: Mean has been engaging in exercise for a couple of months. She engages in one physical activity everyday for 20 minutes. A few days after she started, she experienced positive results from her physical activity program, one of which is not easily getting tired at the end of each exercise. In fact, her self-assessment score showed that there is progress in her cardiorespiratory status. Recently, however, Mean felt discouraged because her flexibility and muscular strength show no improvement as much as they did before. Mean's desperate to know what is wrong with her fitness program. How can you help Mean address her problem? Specific - Your goals should be as detailed as possible. Measurable - Your goals should be assessable or quantifiable. It means that you should have a means gauge your progress toward attaining your set goals. Attainable - Your goals should be within the realms of reason. This means that you should set goals that you can actually achieve or accomplish. They should be neither too easy or nor too hard. Realistic - Your goals should be doable and possible. They should not be so grand or so out of this world. Timely - Your goals should be ones that you can accomplish within a specific time frame. Here are the five steps in designing your very own fitness program.  Define your personal needs.  Evaluate your program selection.  Set clear goals.  Organize your program and put it in writing.  Keep a record and evaluate your fitness program.