"Designing an Effective exercise Program"

Setting a performance goal is a powerful motivator to keep the program. A

performance goal is a concrete manifestation of what an individual wants to achieve. It
is important to design an exercise program that addresses a performance goal for each
fitness component.
The following are guidelines that can help in determining fitness goals.

1. Write a short-term and long-term performance goal. A short-term goal is

something that can be achieved in 6 to 8 weeks while a long-term goal is something that
can b e achieved in 6 months or more. A long-term goal is usually made of several
short-term goals that build on each other.

2. Set realistic goals. It is important that goals are attainable in the given period.
Review your current fitness level and decide on modest gains. You can also ask your
teacher or friends who exercise for a possible goal. This will keep you from getting
frustrated.

3. Write specific goals. Write a goal for each fitness component instead of writing a
general one (e.g., climb four flights of stairs without getting tired instead of improve
fitness). A specific goal helps you focus on what has to be done.

4. Write a fitness contract. A fitness contract is a concrete commitment. It is a visual

reminder of the goals you have identified and it strengthens your resolve to keep your
exercise program. It makes you accountable for the consequences of your actions.

You can also use the SMARTER objectives in setting your fitness goal.

Objectives Description Goal

What, Why, Who, When, and

How? I will exercise for 30 minutes
S Specific
You should have a definite direct at least 3 times a week.
target objectives

Objectives should be measurable I will be able to run for 30

M Measurable
to truthfully gauge your goal. minutes without stopping.

Goals should be stimulating,

I will finish the 5k fun run in
A Attainable/Achievable neither too comfortable nor too
30 minutes or less.
difficult.

Goals should be attainable given I will compete in a 10k event

R Realistic
the resources, effort, and time. in 6 months.

Goals must be timely, helpful, and I will lose at least 5 kilograms

T Time
attainable in a period of time. in 3 months.

Goals must be motivational and I will learn how to swim and

E Exciting encouraging to level up and ride a bike so I can join the
improve. triathlon club.
 Evaluate the workout you have
done, its regularity, moderation,
R Recorded
time given, and the progress made
with the type of training.
I will increase the distance
I can run by 10% every 2
weeks.

Physical Fitness Test

1. One Mile Run
One mile run is a popular test to assess cardiovascular endurance it is easy
to administer because it requires minimal equipment and supervision. All that is needed
is a running track and a stopwatch. the goal is to finish the distance with the fastest
time possible. You can combine walking and running if you are unable to complete the
distance by running.

2. One minute Push-up

Assess muscular fitness of the muscle in the upper torso. The goal of the
student is to perform the most number of correct repetitions in one minute. The test
should be performed with another person who will check the form and count the number
of the correct repetitions.

3. One minute Curl-up

Assess the muscular fitness of the muscles in the abdominal area. The goal
of the students is to perform the most number of correct repetitions in one minute.

4. Sit and Reach

Evaluates the flexibility of the hip and the hamstring area. The goal of the
students is to reach forward by bending the trunk .

5. Body Mass Index (BMI)

It is a widely accepted tool to evaluate body composition. The score reflects
how heavy the person is, relative to his/her height. Two measurements need to be
taken to compute the BMI: height and weight. Convert the height measurement into
meters and the weight into kilograms. Divide the weight by the square of the height to
obtain the body mass index. (kg/m²).

6. Waist Girth
An important tool to assess the relative amount of fat in the abdominal region.
The tape measure is positioned around the abdominal region, level with the navel. The
measurement is made while the student is standing and wearing light clothing.