Fitness Planning
Preparation for taking the Classroom
Based Assessment
1. The 4 active Fitness Components
Fitness Component
Definition
1. Cardio-respiratory
Fitness
The ability to deliver
oxygen and nutrients to
tissues over a sustained
period of time.
2. Muscular Strength
The ability of a muscle to
exert force
3. Muscular Endurance
The ability of muscles to
perform repeated
contractions
4. Flexibility
The ability to use joints and
muscles through their full
range of motion
1 test used for evaluation
2. The 5th Fitness Component
• Body composition: The proportion of lean
mass (muscle, bone, tissue, and organs) to fat
in the body
Ways to measure Body Composition
1. Body Mass Index
2. Girth measurements
3. Body fat Percentage
4. Hydrostatic weighing
3. The F.I.T.T. Principle: helping you
make a fitness plan
What does the letter stand for?
What does it mean?
F
Frequency
How often should you perform this
exercise each week?
I
Intensity
How hard should you be working
during this exercise?
T
Type
What kind of exercises should you
be doing?
T
Time
How long (in minutes) should you
perform this exercise?
4. Setting realistic and attainable goals
by following the SMART acronym:
Letter
What does that mean?
S
SPECIFIC. Make your goal as detailed as you can.
M
MEASURABLE. Place a number in your goal so you can tell
if you reached it or not
ATTAINABLE. Set your goal high, but not so high that it is
impossible. Ask yourself: what am I going to do to attain
my goal?
REALISTIC. What can you do (realistically) to reach your
goal?
TIMELY. Place a date in your goal: this puts pressure on
you to actually do it!
A
R
T
Set your own goals!
• Take some time to practice setting a goal in
the format that will be on the CBA—
remember to use quality answers. What are
you going to do to realistically attain your
goals?
5a. FITT principle guidelines for
Cardio-respiratory fitness
FITT acronym
F
I
T
T
Cardio-respiratory guidelines
3-5 times a week
Within your Target Heart Rate Zone:
60-85 % of your maximum HR (220-age)
14 yrs
15 yrs
16 yrs
17 yrs
18 yrs
124-175
123-174
122-173
121-172
120-171
Fast walking, jogging, running, swimming, biking, crosscountry skiing, workout on cardio-machines (elliptical trainer,
stair stepper)
Minimum of 20 minutes of being in the Target Heart Rate
Zone.
5b. FITT principle guidelines for
Muscular Strength and Endurance
FITT acronym
Muscular Strength
Muscular Endurance
F
2-3 times a week
3-4 times a week
I
A workout schedule that
increases the amount of
weight- (high weight, low
reps) 8-10 reps
A workout schedule that
increases the amount of weight
(low weight, high repetitions),
at or above 8 reps
T
Increasing the amount of
time to allow for building
strength
Increasing the amount of time
to allow for building strength
T
Lifting weights, carrying
heavy items, adding
resistance to activities
Pilates, running, bodyresistance activities (push ups,
situps, etc.)
5c. FITT principle guidelines for
Flexibility
FITT Acronym
Flexibility
F
I
Every day
Stretch until you feel a “tug”—
increasing your range of motion
At least 5 minutes—increasing the
amount of time to increase
flexibility
Using all major body groups: static
stretching, dynamic stretching,
yoga
T
T
What’s next?
• FITT principle practice assignment
• Classroom Based Assessment: creating your
own personal fitness plan