Name:

Lab 17

Planning your exercise program

Web Based Directions - you may use CUT and PASTE method or RETYPE method.

1. CUT and PASTE:

• Using your mouse and cursor, select the entire lab.
• Next use the copy function to copy the entire lab.
• Finally, use the paste function to copy the lab into a word processing document.
• Create a 5 column by 8 row table (headings and example are given).
• Then type in your answers (once this is pasted into a document you will be able to increase the spacing for answers as needed).
• Before final printing DELETE THE FOLLOWING: Directions, Example table, any other extraneous print (e.g., listing of table headings).

2. RETYPE:

• Retype necessary parts of labs (for example, You don't need instructions 1 or 2, but could start with Goal A:).
• Construct a 5 column by 8 row 5 table to show exercise plan for a typical week using headings in 5 below.

Introduction

Planning and adhering to an exercise program are no simple tasks. Many things need to be considered including your present fitness level, your fitness goals, the activities you like that will help you to achieve your goals, and barriers to achieving them.

Purpose

To help you plan a weekly exercise program and identify factors that may keep you from adhering to your program. Plan a program that you can start or continue during the next two months.

Procedures

1. Read Chapter 10 regarding exercise adherence.

2. Write one or two exercise goals. If you are just starting to exercise, at least one goal should be a process goal.

Goal A:

Goal B:

3. List the activities you plan to do to achieve your goal(s) and briefly explain why you selected them.

4. Give two barriers (events, personal situations, attitudes) that may prevent you from following the program outlined above. Give one way to overcome or prevent each barrier (this should involve more than just will power).

Barrier A (and way to overcome it):

Barrier B (and way to overcome it):

5. Use the chart below to plan your weekly exercise schedule. Briefly explain any abbreviations.

Construct a table with borders around each cell using the following headings:

Column Headings:

Column 1 = Day
Column 2 = Time of Day
Column 3 = Activity
Column 4 = Duration (min)
Column 5 = Intensity (THR or RPE)

Row Headings:

Row 2 = Monday
Row 3 = Tuesday
Row 4 = Wednesday
Row 5 = Thursday
Row 6 = Friday Row<
Row 7 = Saturday
Row 8 = Sunday

Below is an EXAMPLE of finished table. Delete this before final printing.

Day	Time of day	Activity	Duration (min)	Intensity* (THR or RPE)
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday

*THR = target heart rate (see Lab 9)
RPE = ratings of perceived exertion (see Lab 10)

6. Do you have a plan for progression (increasing intensity, frequency, and/or duration)?

• If NO, explain why you do not have a plan.
• If YES, briefly describe how often and how much change you plan.