Muscular fitness goals can focus on strength, endurance, hypertrophy (muscle size), or a mixture of these. Using the guidance from the reading today, and your knowledge of S.M.A.R.T. goals and the F.I.T.T. principle, create a resistance training plan.
This may be a plan to follow at-home, or a plan for when you have access to a facility.
Remember as well that there are generally alternative versions of weightlifting exercises that can be performed with no equipment, such as the bodyweight squat (rather than the barbell squat).
Navigate to Exrx.net and use their muscle/exercise database to explore and choose 8-10 exercises based on the recommendations from today’s reading.
First, determine an overall goal. This may change as you learn more about resistance training, but choose something to get started. Remember to make it S.M.A.R.T.
1) What is your muscular fitness goal? (“I will be able to…”)
2) What is your current level of ability related to that goal? (“I can currently…”)
Now that we have a goal, we will need to determine what activities to perform and how frequently to perform them. Using the F.I.T.T. acronym, come up with a weekly plan for achieving your goal.
3) My F.I.T.T. plan:
Frequency –
Intensity – Exercise Name x Number of Sets x Number of Reps
Type –
Time –
4) How is this goal Specific?
5) How is this goal Measurable?
6) How is this goal Actionable?
7) How is this goal Relevant?
8) How is this goal Time Bound?
B. Discussion board:
Thinking back on the ideas we’ve explored in the course – social and emotional needs, metacognition, cognitive distortions, the built environment, and so on – it’s clear that a strong support system can help encourage success in physical (as well as social and emotional) goals.
How can we cultivate strong support networks?
Share ways to manage social anxiety, to reach out and build connections and shared interests with others.
D. Reflection:
1. What will you remember from today’s class a year from now?
2. Did today’s class clear up any misconceptions about strength training you had? If so, what were they? If not, why not?
3. What concerns or questions about resistance exercise do you have now?
4. Today you learned about “self-talk.” What did you think when you read about it?
5. How might you use self talk more to help you succeed with exercise and other wellness behaviors?
6. Thinking about your semester so far, what do you feel accomplished about?
8. Have you found yourself using the R.U.L.E.R. or S.T.O.P. acronyms? Why or why not?