1. FITT P RINCIPLE AND SMART GOALS Lesson 6 August 31 st, 2010

2. Q UIZ T OMORROW

3. T HE FITT P RINCIPLE The FITT principle is a simple set of rules for getting the most out of an exercise program. Frequency Intensity Time Type

4. T HE FITT P RINCIPLE Frequency Exercise frequency is a fine balance between providing just enough stress for the body to adapt to and allowing enough time for healing and adaptation to occur.

5. T HE FITT P RINCIPLE Frequency Cardio Respiratory Training / Aerobic Resistance Training - Min 3 times per week - Whole body workouts3-4 times per week - Targeting muscle groups on different days – 5-6 times per week

6. T HE FITT P RINCIPLE Intensity The amount of effort that should be invested – fine line

7. T HE FITT P RINCIPLE Intensity Cardio Respiratory Training / Aerobic Resistance Training - Beginners and fat burn 50 -70 % of max heart rate - Cardio training 70-85% of max heart rate - 4 components 1.Amount of weight lifted 2.Number of reps 3.Number of sets or total time 4.Rest Time - Only change one component at a time.

8. T HE FITT P RINCIPLE Type The type of exercising you are going to do. Cardio Respiratory Training / Aerobic Resistance Training - Should be continuous in nature - Use large muscle groups - Circuit training - Resistance bands / Weights

9. T HE FITT P RINCIPLE Time Length of time exercising Cardio Respiratory Training / Aerobic Resistance Training - Beginners 20-30 min at target heart rate - Advanced 20 min 2 hours - 6 weeks to see noticeable improvement - Low intensity 45 min – 2 hours - High intensity 20 -30 min

10. T HE FITT P RINCIPLE Rest The harder you train the more rest you need. Do not group 3 workouts in row and then rest for 4 days and repeat Space out the workout to aid recovery

11. G OAL S ETTING Goal setting is essential to a good exercise program. Setting SMART goals ensures that you will be more successful at reaching your goals. Goals should be SMART Specific Measureable Attainable Realistic Time

12. SMART G OALS Specific Straightforward, clear and to the point How you are going to accomplish it Measurable The goal should be measurable with some form of measurement

13. SMART G OALS Attainable Set goals that are reachable but not too easy Set goals that are important to you Realistic Set short term goals that will help you attain long term goals Time Set a timeframe The goal must have a end date Time must be measurable, attainable and realistic