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THE FITT PRINCIPLE AND THE COMPONENTS OF FITNESS

THE FITT PRINCIPLE AND THE COMPONENTS OF FITNESS. Learning Targets: I can explain what the FITT principle is and what it stands for I can define each term in the FITT principle I can name the 4 components of fitness and describe what they are

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THE FITT PRINCIPLE AND THE COMPONENTS OF FITNESS

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  1. THE FITT PRINCIPLE AND THE COMPONENTS OF FITNESS Learning Targets: I can explain what the FITT principle is and what it stands for I can define each term in the FITT principle I can name the 4 components of fitness and describe what they are I can use the FITT principle for cardiovascular endurance

  2. WHAT IS THE FITT PRINCIPLE? • The FITT Principle helps us to plan our exercise for maximum benefit

  3. What does it stand for? • F = Frequency • I = Intensity • T = Time • T = Type

  4. FREQUENCY • Frequency means how often should I perform certain exercises • Usually we think of Frequency in how many days per week • “HOW OFTEN”

  5. INTENSITY • Intensity means how hard we should work in order to get the most benefit from exercise • Sometimes intensity is hard for kids to understand, the more you exercise the more you will understand exercise intensity • “HOW HARD”

  6. TIME • Time tells us how long we should exercise to get the most benefit from the activity. • Cardiovascular exercise takes a longer period of time than do muscular exercises • “How long”

  7. TYPE • Type means the kind of exercise that you are doing. • Different kinds of exercise promote different COMPONENTS OF FITNESS • Cardiorespiratory Endurance • Muscular Strength and Endurance • Flexibility • “What kind”

  8. 4 components of health related fitness • Cardiovascular Endurance • AKA - aerobicor cardiorespiratory endurance • Muscular Strength • Muscular Endurance • Flexibility

  9. CARDIOVASCULAR ENDURANCE • Also called Cardiorespiratory Endurance, it is the most important component of fitness for your overall health • The ability of the heart and lungs to provide oxygen to working muscles for long periods of time • Cardiovascular exercise needs to last for at least 30 minutes

  10. FITT PRINCIPLE FOR CARDIO • Frequency: At least 3 days per week • Intensity: 60% of your max heart rate • Time: Minimum of 30 minutes • Type: Any exercise that keeps your heart rate up continuously.

  11. Target Heart Rate • There is a simple formula that tells you what your maximum heart rate is • 220 – your age = maximum beats per minute • To find your target heart rate for cardiovascular exercise here is the formula • Maximum heart rate x 0.6

  12. Calculate your target heart rate • What heart rate do you need to maintain to improve your cardiovascular fitness?

  13. MUSCULAR STRENGTH • The amount of force a muscle can exert in one maximum effort • We tested your muscular strength with the 40 yard dash and the standing long jump

  14. MUSCULAR ENDURANCE • Muscular Endurance is the ability of a muscle or muscle group to do an activity repeatedly – a motion over and over until the muscles become exhausted. • We use push ups to determine the muscular endurance of your upper body • We used curl ups and planks to determine the muscular endurance of your abdominal muscles • We measured lower body endurance with a wall sit. The mile run also measures muscular endurance as well as cardiovascular endurance.

  15. FITT for Strength • F – 2-3 days weekly • I – 3 sets of 8-10 STRENUOUS repetitions of strength exercises (It should be hard!) • T – there is no time requirement for strength • T - Exercises that involve weight, sprinting, and jumping will develop muscular strength

  16. FITT for Endurance • F – 2-3 days weekly • I – Perform exercises until failure, or in repetitions of 15 or more (It should burn!) • T – there is no time requirement for muscle endurance • T- Body weight exercises, light weights

  17. FLEXIBILITY • The ability of a joint and muscles to move through their entire intended range of motion • Flexibility is important for injury prevention • Being flexible also helps your muscles to recover from exercise quickly • Having a full range of motion improves performance in other areas of fitness

  18. FITT PRINCIPLE FOR FLEXIBILITY • F: At least 3 days per week stretching all the major muscles and joints of the body • I: Stretch to slight muscular discomfort, but not to pain • T: Each stretch should be held for at least 10 seconds or for multiple repetitions • T: You can static stretch or ballistic stretch, each is a little different

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