FITT PRINCIPLES FOR AEROBIC FITNESS

FITT F= Frequency I = Intensity T= Time T= Type

Example situation: Mr. Anthony briskly runs every day for one hour. Frequency Describes how often a person performs a targeted health- related activity Example situation: Mr. Anthony briskly runs every day for one hour. Frequency=every day

Intensity Describes how hard a person exercises during a physical activity period Depends on the age and fitness goals of the participant Example Situation: Mr. Anthony briskly runs everyday for one hour. Intensity=briskly

Time Describes how long the activity should be performed. Example Situation: Mr. Anthony briskly runs everyday for one hour. Time=one hour

Example Situation: Mr. Anthony briskly runs everyday for one hour. Type Refers to mode or what kind of activity a person chooses to perform for each area of health-related fitness Example Situation: Mr. Anthony briskly runs everyday for one hour. Type= running

Aerobic Fitness The ability to exercise your entire body for a long period of time (20 minutes) without stopping. Requires a strong heart, healthy lungs, and clear blood vessels to supply the cells of your body with the oxygen they need.

Moderate Physical Activity Activity performed for a relatively long period of time without fatigue. Example: Continuous hiking, running, walking or jogging. Keeping your heart rate in your target heart rate zone.

Vigorous Physical Activity Activity performed at higher intensity that uses more energy Example: Basketball, volleyball

Frequency and Time All individuals should be physically active at least 20 minutes daily as part of play, games, sports, work, transportation, recreation, physical education, or planned exercises.

FITT Principle Applied AEROBIC EXERCISE Frequency Daily, after warm up Intensity 124-165 bpm, within Target Heart Rate Zone Time 20-90 minutes Type Continuous activities that use large muscles (jogging, walking, swimming, biking) FLEXIBILITY Frequency 3x/week or daily, after warm up to increase muscle temperature Intensity Slow stretching of the muscle to mild discomfort then ease up slightly Time Up to 4-5 stretches per muscle, hold each stretch for 10-30 seconds Type The preferred stretch is slow static stretching for all muscle groups.