1. FITT PRINCIPLES FOR AEROBIC FITNESS

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

3. 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

4. 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

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

6. 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

7. 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.

8. 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.

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

10. 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.

11. FITT Principle Applied
AEROBIC EXERCISE
Frequency
Daily, after warm up
Intensity
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 seconds
Type
The preferred stretch is slow static stretching for all muscle groups.