FITT Principle. FREQUENCYFREQUENCY How often the activity is performed  4-5 times per week.

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Presentation transcript:

FITT Principle

FREQUENCYFREQUENCY How often the activity is performed  4-5 times per week

INTENSITYINTENSITY How much effort is needed to perform the activity  Cardiovascular – % of maximum heart rate  Muscular – dependant on goals - endurance, hypertrophy, or strength

Max. Heart Rate MHR Max. Heart Rate MHR 220-age  Ex: =200 bpm (beats per min.) Cardiovascular Intensity Target Heart Rate THR Target Heart Rate THR MHR x 60% MHR x 80% Ex: 200x0.6= x0.8=180 THR= bpm Your turn - Calculate your MHR and THR

TIMETIME 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

TYPETYPE Specific activity performed  Cardiovascular or  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.