Table 2.

1 The SMARTER Method for Writing Fitness Goals

Objectives Description Goal

S Specific What, Why, Who, When, and How? You should have a I will exercise for 30 minutes at
clearly defined objective. least 3 times a week.
M Measurable Objectives should be measurable to truthfully gauge I will be able to run for 30 minutes
your goal. without stopping.
A Achievable Goals should be stimulating, neither too comfortable I will finish the 5K fun run in 30
nor too difficult. minutes or less.
R Realistic Goals should be attainable given the resources, effort, I will compete in a 10K event in six
and time. months.
T Time Goal must be timely, helpful, and attainable in period I will lose at least five kilograms in
of time. three months.
E Exciting Goals must be motivational and encouraging to level I will learn how to swim and ride a
up and improve. bike so I can join the triathlon
club.
R Rewarded Provide an incentive every time s fitness goal or I will treat myself to a cone of ice
milestone is achieved. cream for every 500 meters added
to my run every two weeks.

Table 2.7 Summary of the Recommended Frequency, Intensity, Time, and Type of Activity for Each Type of Exercise

Exercise Frequency Intensity Time Type

Aerobic 3x a week Heart rate, RPE, talk 30 mins Walking, swimming,
test rowing, running
Resistance 2x a week Percent of 1RM Depends on the goal Machine, free
weights, bands
Flexibility 2x a week Tightness, discomfort 20 seconds for static Static, dynamic, PNF,
ballistic

KEEP THIS IN MIND

Frequency refers to the number of exercise sessions per week.
Intensity refers to the load or difficulty level of the exercise.
Time refers to the duration or distance covered in an exercise session.
Type refers to the form of exercise.
Dynamic stretches are flexibility exercises that emphasize on the active range of motion and are performed
without holding the joint for a period of time.
Static stretches are exercises that hold the joint in a stationary position for 10-30 seconds.
PERFORMANCE TASK: Exercise Prescription

Your groupings will be by classroom cleaners (both STEM & HUMSS). Submit and present
your output this coming Wednesday (September 27, 2023). Please list the names of the
students who are not cooperating and helping with your PT. God bless you all!
Each fitness component can be improved by a specific group of exercises. Use the SMARTER method for writing your fitness
goal in the space provided. write down the fitness goal that you want to achieve in three months and accomplish the table

The Result of my fitness tests show that I/we need to prioritize my (specify fitness component. In this regard, I have decided
to start an exercise program that will help us (specify SMARTER goal). We have designed a training program in the table
below to help me accomplish my goal.

Component Frequency Intensity Time Type

Aerobic Training

Resistance Training

Flexibility Training