1. Sports Medicine II Unit Seven - Health Wellness Lesson Four
The FITT Formula

2. Bellwork
Imagine you will be taking a week-long vacation to New York City. Think about your responses to the following questions:
1. How would you prepare for your vacation?
2. How would you get to New York?
3. What would you do once you arrive?

3. Objectives 1. Learn the variables of the FITT formula
2. Measure his/her own resting heart rate
3. Calculate exercise heart rate

4. Terminology:
American College of Sports Medicine (ACSM) – an organization which works to improve health through the use of science and medicine
Frequency – how often physical activity is performed
Intensity – how hard physical activity is performed
Specificity – the type of exercise performed determines the benefits received

5. The FITT Formula F = Frequency I = Intensity T = Time
T = Type of exercise
A tool used to assist in creating an effective, healthy, & PERSONALIZED exercise program

6. Frequency How often you perform physical activity (ie, daily, 3X week)
Varies with the type of exercise performed

7. Intensity How hard physical activity is performed
ACSM recommendation: 60 to 90% of maximum heart rate
Determined by calculating your heart rate during the activity

8. PROPERTY OF PIMA COUNTY JTED, 2010
PLAY! OR
Pass…
Resting Heart Rate
5. Pass or Play
teacher poses a question and gives wait time
teacher calls on a student and asks them “pass or play?”
student says “play” if they wish to answer the question or “pass to__________” if they want to pass to a specific classmate
teacher provides feedback
Name one guideline for taking a person’s resting heart rate
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9. Review of Resting Heart Rate
Pulse is measured at various arteries just below the skin
Using the 2nd & 3rd fingers, find your radial pulse – on the thumb side of the forearm, just below the wrist
Count for 10 seconds, starting with 0 at the first beat
Multiply your results by 6
This number is your resting heart rate

10. Exercise Heart Rate
During exercise, or immediately following exercise, find your radial pulse
Count for 10 seconds, beginning with 0
Multiply that number by 10
This is your exercise heart rate
This number should fall somewhere between 60% and 90% (calculated on next slide)

11. To Measure Exercise Intensity:
Start with 220
Subtract your age
This number is your maximum heart rate
Now multiply that number by 60% and 90% to find your exercise heart rate training zone

12. Example For a 16-year-old: 220 – 16 (age) = 204 (maximum heart rate)
*Always round to the nearest whole number!
Exercise heart rate training zone is 122 to 184
If you measure your heart rate during or immediately following activity, it should be somewhere between 122 and 184

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Write on your Slates
Calculate your maximum heart rate (220 – age)
Calculate your exercise heart rate training zone
2. Whiteboards/Slates
student writes answer or solution to a question posed by the teacher
teacher solicits all students to show at the same time
teacher gives feedback to the students
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14. Check Your Math AGE MAX HR 60% 90% 15 205 123 185 16 204 122 184 17
203
183 18
202
121
182

16. Time Refers to how long you do the activity
ACSM recommends 15 to 60 minutes of continuous activity
Time depends on the type of activity and the level of intensity
Guidelines will be given for different types of physical activity

17. Type of Activity The type of activity is based on specificity
The activity must be specific to the benefits you are trying to gain
For example, bicycling helps develop cardiovascular endurance, but does not help improve flexibility
ACSM recommends any activity that uses large muscle groups, can be maintained continuously and is rhythmical and aerobic in nature

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Which activity would improve cardiovascular endurance? (hold up fingers)
Jogging
Bicycling
Tennis
Swimming
All of the above
1. Hand signals:
thumbs up or thumbs down to indicate agreement or disagreement
use fingers to indicate a number selection such as “Which is the correct solution one, two or three?”
teacher gives feedback to the students
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19. Which activity would improve flexibility? (hold up fingers)
Stretching
Weight lifting
Soccer
Running
Basketball
1. Hand signals:
thumbs up or thumbs down to indicate agreement or disagreement
use fingers to indicate a number selection such as “Which is the correct solution one, two or three?”
teacher gives feedback to the students
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20. Which activity would improve muscular strength? (hold up fingers)
Soccer
Weight lifting
Baseball
Tennis
Basketball
1. Hand signals:
thumbs up or thumbs down to indicate agreement or disagreement
use fingers to indicate a number selection such as “Which is the correct solution one, two or three?”
teacher gives feedback to the students
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Minute Paper
You have one minute to write down the four variables of the FITT principle and a 2-3 word summary of each variable.
Be prepared to share.
29. Minute paper or Quick Write
teacher provides a prompt from the lesson
students have one minute to write down a summary of the key points
students compare with a partner
teacher uses a strategy to check all
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