1.  List an exercise you did this week for each area of fitness  Ex:  Cardiovascular Endurance: Trick or treating

2. 5 th Grade Health F.I.T.T. Principle

3. Learning Targets Students will be able to… Define and describe the FITT Principle Apply the FITT Principle to the Components of Fitness Describe two methods of measuring intensity

4. BACK

6. These are guidelines we should follow to make sure we do activities safely for improved fitness levels and performances.

7. What is the F.I.T.T. Principle? A formula in which each letter represents a variable important for determining the correct amount of physical activity to reach fitness goals.

8. FITT Principle Formula: 1. Frequency 2. Intensity 3. Time 4. Type The values for each one change based on which Component of Fitness or activity they apply to

9. Frequency refers to how often an activity is performed each week.

10. Dan goes to Harbor Square three days a week for an hour each day to lift weights. What is Dan’s frequency for resistance training? DAYS/WEEK

11. Intensity refers to how hard an activity is performed each session.

12. Intensity = Effort What level of intensity would you run during the 100 meter dash? Would you run at the same intensity for the mile run? 0% 100%

13.  Increase speed or pace (i.e. run faster!)  Add more resistance during weight training  Hold a push-up ½ way  Bicycling in a lower gear  Running/cycling up hills  Increase reach of stretch Can you think of additional examples?

14. How do we measure how hard you are working? 2.2. Check your heart rate (pulse)Talk test 1.= Low intensity (you can sing) 2.= Moderate intensity (can hold a conversation but can’t sing) 3.= Vigorous intensity (can only get 1 or 2 words out)

15. HEART RATE Your heart rate is a good gauge of how hard your body is working. (Intensity) Resting Heart Rate: The number of times your heart beats in one minute. Target Heart Rate: (10-11 year olds on average should aim to keep their heart rate between 150-176 ) Recovery Heart Rate: How long your heart rate takes to returns to normal

16. 1 6 2 12 3 18 4 24 5 30 6 36 7 42 8 48 9 54 10 60 11 66 12 72 13 78 14 84 15 90 16 96 17 102 18 108 19 114 20 120 21 126 22 132 23 138 24 144 25 150 26 156 27 162 28 168 29 174 30 180 31 186 32 198 33 204 Exercise/Activity# Of beats in 10 seconds_____X 6 secondsHeart Rate Sitting in a chair _______X 6 = Walking _______X 6 = Jogging in place _______X 6 =

17. What zone should a 10-12 year olds heart rate be in during their activity? 150-175 BPR

18. Intensity: Variable Example Muscular Strength Muscular Endurance Recommendation for F & I F= 2-3 sessions/week I = Heavy resistance Recommendation for F & I F= 2-3 sessions/week I= Light resistance

19. Refers to how long an activity is performed at each session.

20. Identifying Variable: Time Cardiorespiratory Endurance Muscular Strength/endurance Recommendation for T = 60+ min. Recommendation for T = # of repetitions: 4-8

21. Type refers to Which activities are chosen.

22. Examples for Types of exercises Weight Training Biking Running Swimming Calisthenics Static Stretching Dynamic stretching Martial arts Yoga Plyometrics Pilates

23. Identify the F.I.T.T Variables Jane is starting to train for the Seattle to Portland bike ride. She rides her bike 5 times a week. Each ride is 2 hours long. Jane uses a heart rate monitor to measure her intensity as she rides. Her goal is to be in her Heart Health Zone during her ride (65%-85% MHR or level 4 RPE). Frequency = Intensity = Time = Type = 65%-85% of MHR or Level 4 RPE 5 times a week 2 hours each ride biking

24. What are the recommendations for improving for Each Component of Fitness?

25. Health Component FrequencyIntensityTimeType Cardiovascular Endurance 3-5 Target Heart Rate 150-175 20-60 minutes Running Biking Swimming Muscular Strength 2-3 Amount of Resistance Examples: body weight Light, moderate, or heavy resistance 1-3 sets 4-8 reps Weight Training Body weight exercises Resistant band exercises Muscular Endurance 1-3 sets 9-12 reps Flexibility At least 2-3 days a week Ideally 5-7 days a week Tension NO PAIN 15-30 seconds 3 reps Static Dynamic

26. Taylor and Ty ride their bikes for an hour and thirty minutes Monday-Friday on the Inter- Urban trail. Throughout their ride, they check their pulse to make sure they are at their target heart rate zone (65%-85%). F= I= T=