FITT Principle.

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Presentation transcript:

FITT Principle

How often the activity is performed 4-5 times per week F R E Q U N C Y

How much effort is needed to perform the activity Cardiovascular – 60-80 % of maximum heart rate Muscular – dependant on goals - endurance, hypertrophy, or strength I N T E S Y

Cardiovascular Intensity Max. Heart Rate MHR Target Heart Rate THR 220-age Ex: 220-20=200 bpm (beats per min.) MHR x 60% MHR x 80% Ex: 200x0.6=120 200x0.8=160 THR=120-160 bpm Your turn - Calculate your MHR and THR

T I M E How long or the duration of the activity At least 30 minutes at a time of sustained exercise 60 minutes a day to manage body weight and prevent gradual unhealthy weight gain in adulthood T I M E

T Y P E Specific activity performed Cardiovascular Resistance Training

Other principles

Specificity Training muscle groups and energy systems that are “specifically” used in the sport or activity that you are training for What types of exercises would be appropriate for a softball player? What about a basketball player?

Overload Providing a greater stress on the body that it is normally familiar with In other words we need to increase the workload in order to improve our fitness, strength, or endurance.

Progression A gradual and logical overload over a period of time Ex: increasing either frequency, intensity, or time

Guided Practice

Soccer Player Plan a one week exercise routine for a 15-year old female who plays soccer.

Independent Practice

Middle-aged mom Plan a two week exercise routine for a 50-year old mother who wants to lose weight.