F. I. T. T. PRINCIPLE

– June SmithF.I.T.T. PRINCIPLETeacher 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.

FREQUENCYHOW 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.

INTENSITYHOW HARD YOU EXERCISE

* START SLOWLY AND BUILD ENDURANCE.* WORKSHEET – FIGURE OUT YOUR TARGET HEART

RATE AT REST, DURING WORKOUT, AND MAXIMUM HEART RATE.

TIMEHOW 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!

TYPETHE 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. Warm-up period = stretching2. Aerobic activities3. Endurance experiences for muscle strength4. 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.

TARGET HEART RATEStart with 220Subtract your age

EXAMPLE220

- 11- ----------------------

LOWER LIMIT220-

_______________

UPPER LIMIT220

- -------------------------

Equals Maximum Heart Rate (MHR) maximum times the heart should beat

209- 72

______________

= ______________

- _____________

= ____________

- ____________

Subtract Resting Heart RateMultiply by: 60% lower limit 80% upper limit

137X.60

__________________________

X.60_______________

X.80

Add Resting Heart Rate

82.20+ 72

= ____________+ 72

= _____________ + 72

Equals Target Heart Rate (THR)

154Beats Per Minute