8th Grade Health
Week 3
F.I.T.T.
Principle
BACK
Learning Targets
Students will be able to…
 Define and describe the FITT Principle
 Apply the FITT Principle to the
Components of Fitness
 Describe two methods of measuring
intensity
 Calculate MHR and THR
 Identify intensity levels appropriate for
Heart Health
What is the F.I.T.T. Principle?
A formula in which each letter
represents a variable important for
determining the correct amount of
physical activity to reach fitness goals.
FITT Principle Formula:
4 Variables
1. Frequency
2.Intensity
3.Time
4.Type
The values for
each one
change based
on which
Component of
Fitness or
activity they
apply to
Variables Differ Based on
Component of Fitness
Cardiorespiratory
Endurance
Recommended Frequency
F = 5-7 sessions/week
Muscular Endurance
Recommended Frequency
F = 2-3 sessions/week
Frequency refers
to how often an
activity is
performed each
week.
Dan goes to Harbor Square three days a
week for an hour each day to lift weights.
What is Dan’s frequency
for resistance training?
DAYS/WEEK
Intensity refers to
how hard an
activity is
performed each
session.
0%
Intensity = Effort
What level of intensity
would you run during
the 100 meter dash?
100%
Would you run at the
same intensity for
the mile run?



Increase speed or
pace (i.e. run faster!)
Add more resistance
during weight
training
Hold a push-up ½
way



Bicycling in a lower
gear
Running/cycling up
hills
Increase reach of
stretch
Can you think of additional examples?
HOW DO YOU KNOW HOW HARD YOU SHOULD
WORK?
Depends on…


Activity performed
F.I.T.T.ness Goal
How do we measure how hard you are
working?
1. Check
your heart
rate
(pulse)
2. Use a RPE
scale (1-5)
based on
your
opinion of
how hard
you are
working
Intensity: Variable Example
Muscular Strength
Muscular Endurance
Recommendation for F & I
Recommendation for F & I
F= 2-3 sessions/week
I = Heavy resistance
F= 2-3 sessions/week
I= Light resistance
Refers to how
long an activity
is performed at
each session.
Time Includes:
4 Stages of exercise
1. Warm-up (increase HR & blood flow)
2. Stretch (dynamic flexibility)
3. Activity
4. Cool-down (includes static
stretching)
Which stage should
last the longest?
Identifying Variable: Time
Cardiorespiratory
Endurance
Muscular Strength
Recommendation for T =
Recommendation for T =
60+
min.
# of repetitions:
4-8
Type refers to
which
activities are
chosen.
Examples for Types of exercises
 Weight Training
 Static Stretching
 Biking
 Dynamic stretching
 Running
 Martial arts
 Swimming
 Yoga
 Calisthenics
 Plyometrics
 Pilates
Identify the F.I.T.T Variables
Jane is starting to train for the Seattle to
Portland bike ride. She rides her bike 5 times a week.
Each ride is 2 hours long. Jane uses a heart rate
monitor to measure her intensity as she rides. Her goal
is to be in her Heart Health Zone during her ride
(65%-85% MHR or level 4 RPE).
Frequency = 5 times a week
of MHR or Level 4
Intensity = 65%-85%
RPE
Time = 2 hours each ride
Type = biking
Maximum Heart Rate & Heart Health
Zone
Maximum Heart Rate (MHR):
The highest number of times the
heart can beat in 1 minute
Average MHR: (research based)
220 beats per minute (bpm)
Age
Nutrition
Activity
Level
Lifestyle choices
 Drug
use- smoking, drinking, etc.
Age-Adjusted Maximal Heart Rate:
A method used to calculate
Max Heart Rate (MHR)
Age-Adjusted Max Heart Rate
Formula:
MHR=220-Age
CALCULATING
YOUR MHR
AGE
MHR
13
220
-13
207 bpm
14
220
-14
206 bpm
220
-15
205 bpm
Formula:
MHR = 220-Age
15
NOW THAT I HAVE MY
MHR, WHAT’S NEXT?
 Choose
a target heart
rate or determine a
target heart rate range
50%?
85%-100%?
HOW DO YOU KNOW WHAT TARGET TO AIM
FOR?
Recommendation
65%-85% of MHR
For Heart Health
Heart Health
Why 65%-85%?
Moderate to vigorous activity
at 65%-85% of MHR will help
improve cardiorespiratory
endurance
Benefits of Having Cardiorespiratory
Endurance
 Stronger heart = efficient heart
 Heart can beat at a slower rate and circulate same
amount of blood
 Efficient heart = longer time to play!
 Allows a person to exercise and play more often for
longer periods of time without getting tired.
 Endurance training = improves appearance
 Body will burn more fat and increase muscle tone
 Improved appearance = sense of well-being
 Increased self-confidence and self-image
HEART HEALTH ZONE
MHR = 220-age
THR = MHR x (percentage of intensity)
THR (low #)= MHR x 65%
THR (high #)= MHR x 85%
Heart
Health
Zone
Target Heart Rate
Example
Kai (16 years old) wants to
improve his mile time. He
reads the F.I.T.T.
recommendation for
improving his
cardiorespiratory endurance:
Frequency
Intensity
Time
Type
5-7
65%-85% or
RPE 4
60+
Running,
swimming,
biking
Steps to Finding Target Range
• First he must calculate his Max Heart
Rate (220-age)
• Next he has to calculate his heart rate
at each target: 65% & 85%
• Finally, he can determine his
personal target range
Frequency
Intensity
Time
Type
5-7
65%-85%
60+
Running,
swimming,
biking
Target Heart Rate
Formulas:
THR = MHR(% of intensity)
MHR = 220-age
MHR = 220-16
MHR = 204 bpm
THR = 204 x 65%
THR = 204 x .65
THR = 132.6
133 bpm
THR = 204 x 85%
THR = 204 x .85
THR = 173.4
173 bpm
Target Heart Rate Range: 133-173 bpm
EXAMPLE 2
1. Ms. Shelley is 29 years old. What is her Max
Heart Rate?
 MHR = 220-29
191 beats per minute
2. What is her Target Heart Rate Zone (TZ)
Target
124 bpm
 THR = 191 x 65%
Heart
 THR = 191 x 85%
162 bpm
Rate
Zone
What is your target zone for
each of the levels of the
Activity Diamond?
Calculate your target zones for each level of the
Activity Diamond
1. On a piece of paper, write your name, date &
period
2. Write “Personal Age-Adjusted Maximum Heart
Rate”
3. Copy the information on the worksheet and
calculate your target heart rate zones
My Personal Age-Adjusted Max Heart Rate
My MHR:
RPE
Round to
nearest whole #
My Personal Age-Adjusted Max Heart Rate
My MHR: 207/ 206/205
RPE
178/177/176
207/206/205
Round to
nearest whole #
ANATOMY OF THE ACTIVITY
DIAMOND
Percentages
of Max
Heart Rate
Rate of
Perceived
Exertion
(RPE)
Intensity Percentages: 0%-100%
86%-100% of MHR = MAX
66%-85% of MHR = Heart Health
51%-65%= Base
40%-50% = Daily Activity
0%-39% = Media/Seat
Rate of Perceived Exertion
RPE: A subjective rating on a
numerical scale (1-5), used to
express the difficulty of a given
activity/task.
Very Easy (1)
Very, Very Difficult (5)
BACK
Next
Perceived
Synonyms
Supposed
Seeming
What is your
perception of how cold
it is today?
Perception = personal view, opinion
Back
Exertion
Synonyms:
Effort
Energy
Force
BACK
Subjective
Synonyms:
Personal
Individual
One-sided
Not
always100%
accurate!
Back
What are the recommendations for
improving for Each Component of Fitness?
F.I.T.T. Formula:
Make a table on your own paper
Component of
Fitness
Frequency Intensity
Time
Type
Cardiorespiratory
Endurance
Muscular
Strength
Muscular
Endurance
Flexibility
Body
composition
Healthy Fat Mass
level for women:
Healthy Fat Mass
level for Men:
Factors that
affect BC:
Copy down information for each component from the sheets
posted around the room.
Component of Fitness
Frequency
Intensity
Time
Type
Cardiorespiratory
Endurance
5-7
65%-85% of
MHR or RPE 4
60+ min.
Running,
biking,
swimming
Muscular Strength
2-3
Heavy
Resistance
4-8 reps
Muscular Strength
& Muscular
Endurance
2-3
Moderate
Resistance
9-12 reps
Muscular
Endurance
2-3
Light
Resistance
13-20 reps
Weight
Training,
Calisthenics,
Circuit training,
Resistance
Training
Flexibility
3+
Mild tension
15 + sec
3+ reps
15+ minutes
Body
composition
Healthy Fat
Mass level
for Women:
15%-25%
Healthy Fat
Mass level for
Men:
10%-20%
Static,
dynamic,
martial arts,
yoga
Factors that affect BC:
calories in & activity out
Individual Activity
Use your notes and a calculator
Answer questions 1-9
Taylor and Ty ride their bikes for an hour and
thirty minutes Monday-Friday on the InterUrban trail. Throughout their ride, they
check their pulse to make sure they are at
their Heart Health Level (65%-85%).
F=
I=
T=
T=
2. Age-Adjusted Max Heart Rate
(MHR) Formula?_________ bpm
3-5. Calculate the MHR for the
individuals below.
Name
Age
MHR
(bpm)
Sage
12
?
Tony
25
?
Oscar
50
?
Creating a F.I.T.T.ness plan to improve a
componenet of fitness.
Choose a partner
 Follow instructions to create a FITT Plan

◦ Fill in TYPE column first
◦ Fill in remaining 3 columns by circling
selections
Cardiorespiratory
Endurance Activity FITT
Plan Worksheet 1.51
Push-ups, Curl-ups, or Sit & Reach
On your own paper:
1. Compare your fitness test scores to the
recommended Healthy Fitness Zones
2. Identify 1 fitness test you would like to
improve
3. Record your score and the recommended
Healthy Fitness Zone
4. Refer to your FITT Recommendations chart
to create a weekly plan for improving the
fitness score
Fitness Test
Age
Girls
Boys
Pacer
13
21-51 laps
41-82 laps
14
22-52 laps
42-82 laps
13
9-11:30 min
7-9:30 min
14
8:30-11 min
7-9:30 min
13
7-15
12-25
14
7-15
14-30
13
18-32
21-40
14
18-32
24-45
13
10-12 inches
8-12 inches
14
10-12 inches
8-12 inches
Mile
Push-ups
Curl-Ups
Sit & Reach