Truly Doc Julie


5ALARM Class 1


DACC 5-ALARM Fitness Session 1 - Video of the lessons below:

Download the Class 1 Packet here.

This video explains the cardio programs given out based on the initial exercise test that was done.

 

Goal Setting

The first step in developing a successful plan to improve health and fitness is to set goals.  There are several aspects of goal setting we will address in this lesson.  The first aspect involves the time frame for goal achievement.  Proximal goals (short-term) provide more motivation initially, but perhaps can lead to a more distal (long-term) and comprehensive goal.  The second aspect to goal setting is the idea of performance versus outcome goals.  The performance goal should include the specific activities (i.e. running, walking, eating 5 serving of vegetables) that need to be carried out in order to reach the outcome goals (i.e. weight, body fat, or blood pressure changes.)  In order to set effective performance goals we will use the F.I.T.T. principle, which includes frequency, intensity, time, and type.  The third idea related to goal setting is specificity and objective measure. 

In Table 1 record your performance goal(s) and detail the parameters according to the F.I.T.T. Principle.

In Table 2 record your outcome goals in detail and list the target date for achievement.

 

Throughout this week:  Chart whether or not the planned cardiovascular training sessions occurred.  For the sessions that were missed, record the barrier(s) that arose to the prevent participation in the planned exercise.  Chart which cardio routine you will perform on each day of the week based on what we’ve covered so far and the recommended protocols you were given after testing in Table 3.

In Table 3 track your Daily Cardio Plan and Identify any Barrier

 

Record all thoughts on the recommended cardiovascular training routine that you were given as a part of this program.  (i.e. Was is too easy? Was it too long? Was it too hard?)  Any and all thoughts that you have concerning the routine may have an impact on your continued and regular implementation of this program into a long term routine.

 

Finally, record thoughts during, before, OR after my recommended exercise every day.


Name:
Table 1. Performance Goals with FITT Principle
Goal #1
Frequency:
Intensity:
Time (length of mintues):
Type (type of exercise):
Goal #2
Frequency:
Intensity:
Time (length of mintues):
Type (type of exercise):
Goal #3
Frequency:
Intensity:
Time (length of mintues):
Type (type of exercise):
Table 2. Outcome Goals
Goal #1
Outcome Goal:
Target Date:
Goal #2
Outcome Goal:
Target Date:
Goal #3
Outcome Goal:
Target Date:
Comments / Additional Goals:
Table 3. Daily Cardio Plan and Barrier Identification
Sunday
Session Description:
Was Session Completed?:YesNo
If NO, what barrier(s) arose?:
Monday
Session Description:
Was Session Completed?:YesNo
If NO, what barrier(s) arose?:
Tuesday
Session Description:
Was Session Completed?:YesNo
If NO, what barrier(s) arose?:
Wednesday
Session Description:
Was Session Completed?:YesNo
If NO, what barrier(s) arose?:
Thursday
Session Description:
Was Session Completed?:YesNo
If NO, what barrier(s) arose?:
Friday
Session Description:
Was Session Completed?:YesNo
If NO, what barrier(s) arose?:
Saturday
Session Description:
Was Session Completed?:YesNo
If NO, what barrier(s) arose?:
Comments / Thoughts about Cardio
List your thoughts during or about the cardio sessions:
Verification:
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