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FITT Principle. F requency. How often you do exercise? How often should you be exercising? -Guidelines: cardiorespitory training – minimum of 3 sessions per week ideally 5-6 sessions per week resistance training – minimum 3 days per week (all body parts each session)

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f requency
Frequency

How often you do exercise?

How often should you be exercising?

-Guidelines:

  • cardiorespitory training – minimum of 3 sessions per week

ideally 5-6 sessions per week

  • resistance training – minimum 3 days per week

(all body parts each session)

- up to 6 days per week

(focusing on 1-2 body parts)

i ntensity
Intensity
  • At what percentage of your MHR are you working?
  • How hard are you pushing yourself while you are working out?
  • The amount of effort you are putting into your workout.
slide4
-Guidelines:
  • cardiorespitory training – using your heart rate is one of the best ways to gage your intensity
  • resistance training – workload is the best indicator of intensity and this workload has three components
    • 1. amount of weight lifted
    • 2. number of repetitions
    • 3. length of time to complete workout
t ime
Time
  • How long are your workouts?

-Guidelines:

      • cardiorespitory – lower level of fitness should maintain target HR for 20-30 minutes

- can increase that to 45-60 minutes

      • resistance training – no longer than 45-60 minutes and can be as short as 20-30 minutes
      • - need to make sure that you are not overworking and leaving enough time for recovery
t ype
Type
  • What kind of exercise are you doing?
  • Cardiorespitory training-
      • -Aerobic (in the presence of oxygen - any activity that is performed at a low to moderate intensity for more than 90 seconds, allowing oxygen to release energy through metabolism, is usually called an aerobic activity)*
      • -improves your cardiovascular system
      • -should be continuous in nature
      • -should use large muscle groups
      • Running, walking, cycling, swimming, aerobics classes
slide7
Resistance training -
  • Anaerobic (in the absence of oxygen... and any activity that is performed at a medium to high intensity for less than 2 minutes, where energy is derived without oxygen, is usually called an anaerobic activity)*
  • -stressing the neuromuscular system
  • -weights
  • -resistance bands
  • -circuit training
slide8
* Physical fitness is a compromise of cardiorespiratory endurance, strength, flexibility, power, speed, coordination, agility, balance, accuracy and toughness.

*denotes definitions taken from http://www.1speedtraining.com/aerobic-anaerobic-training.html website

**CDC recommends:

Children and adolescents should do 60 minutes (1 hour) or more of physical activity each day.

sports training principles
Sports Training Principles

Sport specific training has a more in-depth set of principles that should be applied:

-specificity

-overload

-adaptation

-progression

-reversibility

-variation

*taken from: www.sport-fitness-advisor.com/fitt-principle.html

*for more information: “Sport Training Principles” (1997) Frank Dick