Program Design
What this domain tests
Program design combines exercise programming with a behavior-change plan. The exam tests whether you can match goals, stage of change, and acute variables, and build adherence supports into the plan.
Core rules
- Use FITT-VP: frequency, intensity, time, type, volume, progression. Anchor each to the client's goal and current capacity.
- Set SMART goals and separate outcome goals (lose 10 lb) from process goals (walk 20 minutes three times this week). Process goals drive behavior.
- Match the stage: precontemplation → raise awareness; contemplation → explore pros/cons; preparation → build a specific action plan; action → coping and relapse prevention; maintenance → habit and identity.
- Write implementation intentions: "If [cue], then I will [behavior]." Add coping plans for high-risk situations.
- Build self-monitoring, social support, and environment redesign into the plan.
- Progress gradually-commonly no more than about 10% per week in volume-and include resistance, aerobic, flexibility, and NEAT components.
- Structure sessions: check-in, review homework, train, debrief, set next action.
Worked example
A client in preparation wants to walk 5 days/week but has an unpredictable schedule. The plan starts with a process goal: a 10-minute walk after lunch on three workdays. An if-then plan says, "If I finish lunch, then I put on shoes and walk for 10 minutes." Self-monitoring is a simple calendar check. Review after one week, then progress duration. Reasoning: the plan matches readiness, uses a reliable cue, and keeps the goal small enough to build mastery and self-efficacy.
Traps
Prescribing action-stage plans to precontemplators; setting only outcome goals; launching too many goals at once; omitting relapse planning; and ignoring client preference and schedule.