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YOUR FITNESS PROGRAM The following are questions that can help you evaluate your fitness program. Start with 100 points and subtract points for deficiencies. Answer yes or no to questions. Does your program include sufficient aerobic exercise for cardiorespiratory fitness (at least, 20 minutes, three days per week)? If no, minus 10. Does your program include strength and muscular endurance exercises, such as push-ups and abdominal crunches? If no, minus 5. Are there strength exercises for all major muscle groups? If not, minus 5. Does your program include flexibility exercises? If no, minus 10. Does your program allow for varying fitness levels, such as starting out slowly and working your way up? If no, minus 10. Does your program take a reasonable time at each session--at least 20 minutes but not more than an hour--at least three days per week? If no, minus 10. Does your program include a warm-up and cool-down? If no to either, minus 5; if no to both, minus 10. Can the program be performed with only basic equipment, such as shoes, small weights, or a jump rope? If no, minus 10. Is the your program safe? Do you have sufficient knowledge to design your own fitness
program? Or have you had your program checked by a fitness specialist? Are the principles
for training included in Are you using a program made by a promoter that is not backed up by research? Such as "no work fitness," "cures your heart disease," or "redistributes your cellulite"? If yes, minus 10. Does the program promote a lifetime fitness plan based on a variety of enjoyable
activities? If no, minus 10. |