1. THE FITT PRINCIPLE AND THE COMPONENTS OF FITNESS
Learning Targets:
I can explain what the FITT principle is and what it stands for
I can define each term in the FITT principle
I can name the 4 components of fitness and describe what they are
I can use the FITT principle for cardiovascular endurance

2. WHAT IS THE FITT PRINCIPLE?
The FITT Principle helps us to plan our exercise for maximum benefit

3. What does it stand for?
F = Frequency
I = Intensity
T = Time
T = Type

4. FREQUENCY Frequency means how often should I perform certain exercises
Usually we think of Frequency in how many days per week
“HOW OFTEN”

5. INTENSITY
Intensity means how hard we should work in order to get the most benefit from exercise
Sometimes intensity is hard for kids to understand, the more you exercise the more you will understand exercise intensity
“HOW HARD”

6. TIME
Time tells us how long we should exercise to get the most benefit from the activity.
Cardiovascular exercise takes a longer period of time than do muscular exercises
“How long”

7. TYPE Type means the kind of exercise that you are doing.
Different kinds of exercise promote different COMPONENTS OF FITNESS
Cardiorespiratory Endurance
Muscular Strength and Endurance
Flexibility
“What kind”

8. 4 components of health related fitness
Cardiovascular Endurance
AKA - aerobic or cardiorespiratory endurance
Muscular Strength
Muscular Endurance
Flexibility

9. CARDIOVASCULAR ENDURANCE
Also called Cardiorespiratory Endurance, it is the most important component of fitness for your overall health
The ability of the heart and lungs to provide oxygen to working muscles for long periods of time
Cardiovascular exercise needs to last for at least 30 minutes

10. FITT PRINCIPLE FOR CARDIO
Frequency: At least 3 days per week
Intensity: 60% of your max heart rate
Time: Minimum of 30 minutes
Type: Any exercise that keeps your heart rate up continuously.

11. Target Heart Rate
There is a simple formula that tells you what your maximum heart rate is
220 – your age = maximum beats per minute
To find your target heart rate for cardiovascular exercise here is the formula
Maximum heart rate x 0.6

12. Calculate your target heart rate
What heart rate do you need to maintain to improve your cardiovascular fitness?

13. MUSCULAR STRENGTH
The amount of force a muscle can exert in one maximum effort
We tested your muscular strength with the 40 yard dash and the standing long jump

14. MUSCULAR ENDURANCE
Muscular Endurance is the ability of a muscle or muscle group to do an activity repeatedly – a motion over and over until the muscles become exhausted.
We use push ups to determine the muscular endurance of your upper body
We used curl ups and planks to determine the muscular endurance of your abdominal muscles
We measured lower body endurance with a wall sit. The mile run also measures muscular endurance as well as cardiovascular endurance.

15. FITT for Strength F – 2-3 days weekly
I – 3 sets of 8-10 STRENUOUS repetitions of strength exercises (It should be hard!)
T – there is no time requirement for strength
T - Exercises that involve weight, sprinting, and jumping will develop muscular strength

16. FITT for Endurance F – 2-3 days weekly
I – Perform exercises until failure, or in repetitions of 15 or more (It should burn!)
T – there is no time requirement for muscle endurance
T- Body weight exercises, light weights

17. FLEXIBILITY
The ability of a joint and muscles to move through their entire intended range of motion
Flexibility is important for injury prevention
Being flexible also helps your muscles to recover from exercise quickly
Having a full range of motion improves performance in other areas of fitness

18. FITT PRINCIPLE FOR FLEXIBILITY
F: At least 3 days per week stretching all the major muscles and joints of the body
I: Stretch to slight muscular discomfort, but not to pain
T: Each stretch should be held for at least 10 seconds or for multiple repetitions
T: You can static stretch or ballistic stretch, each is a little different