1. FITT Principle

2. FREQUENCYFREQUENCY How often the activity is performed  4-5 times per week

3. INTENSITYINTENSITY How much effort is needed to perform the activity  Cardiovascular – 60-80 % of maximum heart rate  Muscular – dependant on goals - endurance, hypertrophy, or strength

4. Max. Heart Rate MHR Max. Heart Rate MHR 220-age  Ex: 220-20=200 bpm (beats per min.) Cardiovascular Intensity Target Heart Rate THR Target Heart Rate THR MHR x 60% MHR x 80% Ex: 200x0.6=120 200x0.8=180 THR=120-180 bpm Your turn - Calculate your MHR and THR

5. TIMETIME How long or the duration of the activity  At least 30 minutes at a time of sustained exercise  60 minutes a day to manage body weight and prevent gradual unhealthy weight gain in adulthood

6. TYPETYPE Specific activity performed  Cardiovascular or  Resistance Training

7. Other principles

8. Specificity Training muscle groups and energy systems that are “specifically” used in the sport or activity that you are training for  What types of exercises would be appropriate for a softball player?  What about a basketball player?

9. Overload Providing a greater stress on the body that it is normally familiar with  In other words we need to increase the workload in order to improve our fitness, strength, or endurance.

10. Progression A gradual and logical overload over a period of time  Ex: increasing either frequency, intensity, or time

11. Guided Practice

12. Soccer Player Plan a one week exercise routine for a 15-year old female who plays soccer.

13. Independent Practice

14. Middle-aged mom Plan a two week exercise routine for a 50-year old mother who wants to lose weight.