1. Frequency Intensity Time Type
FITT Principle Developed to guide people on creating workouts. Helps to achieve greater health benefits
Frequency
Intensity
Time
Type

2. Frequency How often you do exercise?
How often should you be exercising?
-Guidelines:
cardiorespitory training – minimum of 3 sessions per week
ideally 5-6 sessions per week
resistance training – minimum 3 days per week
(all body parts each session)
- up to 6 days per week
(focusing on 1-2 body parts)

3. Intensity At what percentage of your MHR are you working?
How hard are you pushing yourself while you are working out?
The amount of effort you are putting into your workout.

4. -Guidelines:
cardiorespitory training – using your heart rate is one of the best ways to gage your intensity
resistance training – workload is the best indicator of intensity and this workload has three components
1. amount of weight lifted
2. number of repetitions
3. length of time to complete workout

5. Time How long are your workouts? -Guidelines:
cardiorespitory – lower level of fitness should maintain target HR for minutes
- can increase that to minutes
resistance training – no longer than minutes and can be as short as minutes
- need to make sure that you are not overworking and leaving enough time for recovery

6. Type What kind of exercise are you doing? Cardiorespitory training-
-Aerobic (in the presence of oxygen - any activity that is performed at a low to moderate intensity for more than 90 seconds, allowing oxygen to release energy through metabolism, is usually called an aerobic activity)*
-improves your cardiovascular system
-should be continuous in nature
-should use large muscle groups
Running, walking, cycling, swimming, aerobics classes

7. Resistance training - Anaerobic (in the absence of oxygen)... -weights
any activity that is performed at a medium to high intensity for less than 2 minutes, -stressing the neuromuscular system
-weights
-resistance bands
-circuit training
where energy is derived without oxygen, is usually called an anaerobic activity)*

8. Sports Training Principles
Sport specific training has a more in-depth set of principles that should be applied:
-specificity
-overload
-adaptation
-progression
-variation
*taken from:
*for more information: “Sport Training Principles” (1997) Frank Dick

9. Physical Activity Basics
Objectives
Identify principles of physical activity
List 3 parts of a program
Explain why each part of the program is important

10. Principles
Overload
Progression
Specificity

11. Overload Working the body harder than it is normally worked
Increasing repetitions or sets of exercise
Builds muscular strength and overall fitness

12. Progression Gradual increase in overload
Important to achieve higher fitness level
When activities become easier increase sets/reps or time

13. specificity
Exercises or activities done to improve a certain area of fitness
Resistance training vs aerobic

14. * Physical fitness is a compromise of cardiorespiratory endurance, strength, flexibility, power, speed, coordination, agility, balance, accuracy and toughness.
*denotes definitions taken from website
**CDC recommends:
Children and adolescents should do 60 minutes (1 hour) or more of physical activity each day.