1. EXERCISE PRINCIPLES “FIT” PRICIPLE:
F = Frequency: how often the exercise is performed
I = Intensity: how hard the exercise is performed
T = Time: how long the exercise is performed
*** So, why is this important? ***
It defines our exercise program and helps us know what to manipulate so we can achieve optimal results!
Let’s use this principle and apply it to the fitness components.

2. MUSCULAR STRENGTH
The ability of a muscle to apply maximum force one time. “max out”
F = need 48 hours for muscle to rebuild
I = 100%, one RM
(repetition max)
T = one time

3. MUSCULAR ENDURANCE
The ability of the muscle to work over a period of time.
F = 3-5 x/week, must allow time for the muscle to grow
(48 hours or alternate
days)

4. MUSCULAR ENDURANCE (cont)
I = 60 – 85% of one RM (the amt of wt you can lift once)
T = Repetitions (slow, full ROM)
3 sets reps (tone, endurance)
3 sets 4-8 reps (strength)

5. CARIORESPIRATORY ENDURANCE
The ability of the heart & lungs to provide oxygen to muscles over an extended period of exercise.
F = 5x/week
I = Target Heart Rate (220-age) x 60-85%
My THR = ________
or Perceived Exertion Scale
T = minutes

6. Cardio Intensity (continued)
Perceived Exertion Scale

7. FLEXIBILITY The range of motion of a joint.
* depends on bone structure, ligaments, muscles, and tendons
F = daily, pre & post work out
I = controlled, mild tension, short of pain
T = seconds

8. BODY COMPOSITION
The ratio of lean body weight to body fat

9. American Council on Exercise (ACE) % Body Fat

10. BODY COMP (cont) Myth = Muscle weighs more than fat.
Truth = Muscle is more dense & takes up less space. This is why the scale does not tell the whole tale.
Once an exercise routine is established, you can manipulate the FIT principle in weight training and cardio workouts to increase lean body weight and decrease % body fat.
So, what’s best? Long cardio workouts or short bursts of high intensity workouts?.....

11. Burning Fat
You use both fat & carbohydrates for energy when you exercise.
Typically the body uses more fat as fuel at lower intensities, but only a small amount.
What matters most is BURNING MORE CALORIES than you consume.
Interval training is a great way to decrease body fat percentage.
Example: 10 x 30 sec high intensity cardio, 1 min recovery (P 90X)

12. Weigh in on the following fitness programs….
1. Terri Tricep is trying to improve her muscular endurance. Her 1 R.M. for squats is 85 pounds. Describe Terri’s plan for squats as it relates to the FIT principle.

13. 2. Gary Gluteus is trying to improve his cardiorespiratory fitness by getting in “better shape”. He’s been jogging twice a week and really enjoys it. Gary is 20 years old. Please help Gary devise a plan using the FIT principle.