1. F.I.T.T. PRINCIPLE

2. BACK

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
Calculate MHR and THR
Identify intensity levels appropriate for Heart Health

4. 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.

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

6. Variables Differ Based on Component of FitnessVS
Muscular Endurance
Cardiorespiratory Endurance
Recommended Frequency
F = 2-3 sessions/week
Recommended Frequency
F = 5-7 sessions/week

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

8. FREQUENCY= sessions/week
FITT
FREQUENCY= sessions/week
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

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

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

11. How do you increase intensity?
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?

12. How do you know How Hard you should work?
Depends on…
Activity performed
F.I.T.T.ness Goal
compare/contrast sports vs maintenance vs improving fitness goal

13. How do we measure how hard you are working?
2. Use a RPE scale (1-10) based on your opinion of how hard you are working
1. Check your heart rate (pulse)

14. 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

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

16. Time Includes: 4 Stages of exercise
Warm-up (increase HR & blood flow)
Stretch (dynamic flexibility)
Activity
Cool-down (includes static stretching)
Which stage should last the longest?

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

18. TYPE
Type refers to which activities are chosen.

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

20. 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 =
5 times a week
65%-85% of MHR or Level 4 RPE
2 hours each ride
biking

21. Maximum Heart Rate & Heart Health Zone
FITT
INTENSITY
Maximum Heart Rate & Heart Health Zone

22. Measuring Intensity : Calculating Max Heart RATE
FITT
Measuring Intensity : Calculating Max Heart RATE
Maximum Heart Rate (MHR): The highest number of times the heart can beat in 1 minute Average MHR: (research based) 220 beats per minute (bpm)

23. Age Nutrition Activity Level Lifestyle choices Factors Affecting MHR
Drug use- smoking, drinking, etc.

24. Measuring Intensity Age-Adjusted Max Heart Rate Formula: MHR=220-Age
Age-Adjusted Maximal Heart Rate: A method used to calculate Max Heart Rate (MHR)
Age-Adjusted Max Heart Rate Formula:
MHR=220-Age

25. Calculating your MHR
AGE
MHR 13
220
-13
207 bpm 14
-14
206 bpm 15
-15
205 bpm
Formula: MHR = 220-Age

26. Now that I have my MHR, what’s next?
Choose a target heart rate or determine a target heart rate range
50%? 85%-100%?

27. How do you know what target to aim for?
Recommendation 65%-85% of MHR For Heart Health

28. Heart Health
Why 65%-85%?
Moderate to vigorous activity at 65%-85% of MHR will help improve cardiorespiratory endurance

29. Benefits of Having Cardiorespiratory Endurance
Stronger heart = efficient heart
Heart can beat at a slower rate and circulate same amount of blood
Efficient heart = longer time to play!
Allows a person to exercise and play more often for longer periods of time without getting tired.
Endurance training = improves appearance
Body will burn more fat and increase muscle tone
Improved appearance = sense of well-being
Increased self-confidence and self-image

30. HEART HEALTH ZONE
MHR = 220-age THR = MHR x (percentage of intensity) THR (low #)= MHR x 65% THR (high #)= MHR x 85%
Heart Health
Zone

31. Target Heart Rate Example
Kai (16 years old) wants to improve his mile time. He reads the F.I.T.T. recommendation for improving his cardiorespiratory endurance:
Frequency
Intensity
Time
Type
5-7
65%-85% or RPE 4
60+
Running, swimming, biking

32. Steps to Finding Target Range
First he must calculate his Max Heart Rate (220-age)
Next he has to calculate his heart rate at each target: 65% & 85%
Finally, he can determine his personal target range

33. Formulas: THR = MHR(% of intensity) MHR = 220-age
Frequency
Intensity
Time
Type
5-7
65%-85%
60+
Running, swimming, biking
Target Heart Rate
Formulas: THR = MHR(% of intensity) MHR = 220-age
MHR = MHR = 204 bpm THR = 204 x 65% THR = 204 x 85% THR = 204 x .65 THR = 204 x .85 THR = bpm THR = bpm Target Heart Rate Range: bpm

34. EXAMPLE 2 1. Ms. Shelley is 29 years old. What is her Max Heart Rate?
MHR = beats per minute
2. What is her Target Heart Rate Zone (TZ)
THR = 191 x 65%
THR = 191 x 85%
124 bpm
Target
Heart
Rate Zone
162 bpm

35. What is your target zone for each of the levels of the Activity Diamond?

36. Round to nearest whole # My Personal Age-Adjusted Max Heart Rate
My MHR:
RPE
Have students copy down on their own paper

37. Round to nearest whole # My Personal Age-Adjusted Max Heart Rate
My MHR: 207/ 206/205
RPE
207/206/205
178/177/176
Have students copy down on their own paper

38. ANATOMY of the ACTIVITY DIAMOND

39. Percentages of Max Heart Rate
Rate of
Perceived
Exertion
(RPE)

41. Intensity Percentages: 0%-100%
86%-100% of MHR = MAX 66%-85% of MHR = Heart Health 51%-65%= Base 40%-50% = Daily Activity 0%-39% = Media/Seat

42. Rate of Perceived Exertion
RPE: A subjective rating on a numerical scale (1-10), used to express the difficulty of a given activity/task.
Very Easy (1) Very Difficult (10)
BACK
Next

43. Perceived Synonyms Supposed Seeming
Perception = personal view, opinion
What is your perception of how cold it is today?
Back

44. Exertion
Synonyms:
Effort
Energy
Force
BACK

45. Subjective Not always100% accurate! Synonyms: Personal Individual
One-sided
Not always100% accurate!
Back

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

47. F.I.T.T. Formula: Make a table on your own paper
Component of Fitness
Frequency
Intensity
Time
Type
Cardiorespiratory Endurance
Muscular Strength
Muscular Endurance
Flexibility
Body
composition
Healthy Fat Mass level for women:
Healthy Fat Mass level for Men:
Factors that affect BC:
Copy down information for each component from the sheets posted around the room.

48. F.I.T.T. Recommendations Cardiorespiratory Endurance 5-7
Component of Fitness
Frequency
Intensity
Time
Type
Cardiorespiratory Endurance
5-7
65%-85% of MHR or RPE 4
60+ min.
Running, biking, swimming
Muscular Strength
2-3
Heavy Resistance
4-8 reps
Weight Training, Calisthenics, Circuit training, Resistance Training
Muscular Strength & Muscular Endurance
Moderate
Resistance
9-12 reps
Muscular Endurance
Light Resistance
13-20 reps
Flexibility 3+
Mild tension
15 + sec
3+ reps
15+ minutes
Static, dynamic, martial arts, yoga
Body
composition
Healthy Fat Mass level for Women:
15%-25%
Healthy Fat Mass level for Men:
10%-20%
Factors that affect BC: calories in & activity out

49. Identify the FITT Variables
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 Heart Health Level (65%-85%). F= I= T=

50. 2. Age-Adjusted Max Heart Rate (MHR) Formula?_________ bpm
3-5. Calculate the MHR for the individuals below.
Name
Age
MHR (bpm)
Sage 12 ?
Tony 25
Oscar 50