F. I. T. T. PRINCIPLE
– June Smith
F.I.T.T. PRINCIPLE
Teacher Page * This lesson deals with the F.I.T.T
Principle. It is designed to help the students with
the meaning of F.I.T.T. The students will need
their pencils and journals. A variety of answers
are acceptable to a few of the questions and a
discussion should follow.
FREQUENCY
HOW OFTEN YOU EXERCISE
To begin a workout schedule,
exercise 3-5 times a week with no
more than 2 days and no less than 1
day between sessions.
INTENSITY
HOW HARD YOU EXERCISE
* START SLOWLY AND BUILD ENDURANCE.
* WORKSHEET – FIGURE OUT YOUR TARGET HEART
RATE AT REST, DURING WORKOUT, AND
MAXIMUM HEART RATE.
TIME
HOW LONG YOU EXERCISE
• FOR AEROBIC EXERCISE, START WITH TWENTY TO
THIRTY MINUTES IN YOUR TARGET HEART RANCE AS A
GOAL.
• WHEN WEIGHT TRAINING, DO EXERCISES SLOWLY!
TYPE
THE TYPE OF EXERCISE YOU PERFORM WILL
DECIDE YOUR FITNESS LEVEL
• AEROBIC – Brisk exercise that promotes the circulation of oxygen
through the blood and is associated with an increased rate of
breathing.
• Aerobic exercises causes your heart to beat faster than normal and
increases your breathing
• The body creates energy for a long non-stop time.
ANAEROBIC - Higher or intense activity for less
than two minutes.
PHASES IN A CARDIOVASCULAR
PROGRAM
1.
2.
3.
4.
Warm-up period = stretching
Aerobic activities
Endurance experiences for muscle strength
Cool-down period
SOME BASIC PRINCIPLES OF
EXERCISE
•
•
•
•
•
Exercise with regularity.
Vary your exercises.
Don’t overdo.
Be specific toward your goals.
Progress slowly – don’t increase by more than
10% per week.
• BE PATIENT!
WHAT SUGGESTIONS WOULD YOUR GIVE SOMEONE
TO HELP THEM STAY WITH THEIR EXERCISE
PROGRAM?
POSSIBLE ANSWERS
•
•
•
•
•
Exercise about the same time each day.
Vary your choice of activities.
Exercise with a friend
Set short term and long term goals.
Don’t get discouraged!
HEALTH – RELATED FITNESS
COMPONENTS
MUSCULAR STRENGTH
• Weight training
• Push ups
• Pull – ups / Chin – ups
• Flex Arm Hang
MUSCULAR ENDURANCE
•
•
•
•
CURL-UPS
JOGGING
PUSH-UPS
CRUNCHES
CARDIOVASCULAR FITNESS
•
•
•
•
•
Jogging
Walking
Swimming
Rope – Jumping
Aerobic Dancing
FLEXIBILITY
Stretching (static or moving)
Weight Training
BODY COMPOSITION
• REDUCE CALORIC INTAKE TO LOSE
WEIGHT.
• INCREASE CALORIC INTAKE TO GAIN
WEIGHT.
FINAL THOUGHTS
• WHEN WRITING YOUR OWN PROGRAM, BE
SURE TO TEST ALL HEALTH-RELATED FITNESS
COMPONENTS.
• EACH WORKOUT SHOULD BE INDIVIDUALIZED!
EVALUATE
• WHEN PLANNING A FITNESS PROGRAM,
EVALUATE THE RESULTS AS YOU GO AND
MAKE ADJUSTMENTS.
Start with 220
Subtract your age
TARGET
HEART
RATE
EXAMPLE
LOWER LIMIT
220
-11
- ----------------------
Equals Maximum
209
Heart R
- 72
ate (MHR) maximum ______________
times the heart
should beat
Subtract Resting
Heart Rate
Multiply by: 60%
lower limit 80%
upper limit
137
X.60
_____________
Add Resting Heart
Rate
82.20
+ 72
Equals Target Heart
Rate (THR)
154
Beats Per Minute
220
_______________
UPPER LIMIT
220
-------------------------
= ______________
= ____________
- _____________
- ____________
_____________
X.60
_______________
X.80
= ____________
+
72
= _____________
+
72