We all know that PA and exercise is important to our health and overall well-being.

Unfortunately, this
knowledge does not appear to be enough to get us moving more as many of us struggle to incorporate PA
and exercise habitually into our day to day lives. The purpose of this assignment is to have you think
about PA and exercise in a more personal way by starting, or continuing to build upon, the process
of creating a personalized movement plan for action.
For this assignment, please complete the following:
1) Identify one PA or exercise goal for your self. (.5 mark)
2) According to the ACSM Exercise Recommendations for Fitness Development in Healthy Adults, which
component of fitness is your PA or exercise goal most closely associated with. (.5 mark)
3) According to the Overload Principle, your body adapts to the demands of exercise by improving its
functioning. When the amount of PA or exercise (or load) is progressively increased, fitness continues to
improve. This principle of training is referred to as the overload principle. The amount of overload needed
to maintain or improve a particular level of fitness is determined in four dimensions, represented by the
acronym FITT (frequency, intensity, time, and type of activity). Using the FITT principle, create a
prescription for your PA or exercise goal and associated fitness component. (2 marks)

5) Now that you have the basic components of a plan and know what it is that you want to
do to meet your movement goals, how will you increase the likelihood of adhering to your
personal plan? Discuss two of the strategies, guidelines, or principles outlined towards the
end of Chapter 6 of your text on in Dr.Mummery's Lecture #4 (slide 4) that you will employ
to help you start and/or stick with your plan. (2 marks)

1. My exercise goal is to participate in at least 2 yoga sessions per week,

whether structured in a class, or at my home.
2. My exercise goal would fit best into the ACSMs definition of Flexibility and
Neuromotor Exercise. It would be Neuromotor more so than Flexibility, due to
the fact that the flexibility category specifies holding a pose for 10-30
seconds, for a total of 60 seconds, and in yoga, it is more focused on
sustaining a pose without taking breaks when they are not necessary.
However, it is still applicable to the other indicators of Flexibility training, in
that it can be dynamic, static, or ballistic, and is best done when the muscles
are warm.
3. There is very little information about the prescription of Neuromotor training,
outside of frequency, time, and type. According to the recommendations from
the ACSMs Guidelines for Exercise Testing and Prescription (2013), my goal of

2 sessions per week is reasonable and within the scope of benefit. Most
classes/ routines are about an hour in duration, so that also fits with the
prescription of at least 20-30 minutes at a time, and as long as the exercises
involve motor skills, they are appropriate for to be considered Neruomotor
activities. Flexibility exercises are more clearly cut for their recommendations
citing that 2-3 times a week is the minimum frequency to reap the benefits.
In order to continue to benefit from yoga, I would steadily increase the
intensity and time of my sessions. This increase would overload my abilities
in order to continue growth and strengthening. Each time I practice, I will be
conscious of my breathing and heart, as well as my rate of perceived exertion
to gauge if I am not pushing hard enough, or if I am pushing too hard in my
activity. Even though yoga doesnt strictly fall into the category of aerobic
activity, there is still some value in using aspects of heart rate training in it.

In order to keep me on track with my exercise goal of practicing yoga at least

2 times a week, I will employ social support, enjoyment, and self-efficacy. My
best friend and I have previously agreed to start going to yoga together. By
going with her, it ensures that I will complete at least one session per week,
leaving one or more sessions to do on my own time. I have been in yoga
classes in the past, and enjoyed them quite a lot, so I know that the
enjoyment I get out of the activity is a motivating factor. I like the way it
makes me feel afterwards, and it is very relaxing in the moment as well. In
terms of my self-efficacy, I know that I can achieve the goal. Almost every
weeknight is free in my schedule. I know that I have the time and desire to
fulfill my goal, making it harder to make excuses for myself to not do it.
Consciously

References
American College of Sports Medicine (2013). ACSM's Guidelines for Exercise Testing
and Prescription. Pg. 186-190. Retrieved Mar. 7, 2015 from
https://books.google.ca/books?
id=hhosAwAAQBAJ&pg=PA189&lpg=PA189&dq=fitt+principles+for+neuromotor+tr
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e&q=fitt%20principles%20for%20neuromotor%20training&f=false