can you help bob? bob is becoming very discouraged about his weight. he has been working out and...

Can you help Bob?

Bob is becoming very discouraged about his weight. He has been working out and eating

healthy for the past month and still has not been able to loose any weight. Can you the FITT

formula to identify problems with Bob’s exercise routine that may be preventing him from

achieving his weight loss goals?

Click the chart to view bob’s exercise routine

Bob’s Exercise Routine

Jogging: Monday, Wednesday 15 Min

Weight lifting: Tuesday 45 Min

Walking the dog: Saturday 15 Min

F.I.T.T• The F.I.T.T. formula

is a way to measure the effectiveness of a work-out, or fitness program. Click on the boxes to learn more about the different parts of the FITT formula.

Frequency

Intensity

Time/Duration

Type

Frequency

Intensity

Time

Type

Frequency

• Frequency: how often you do the activity each week.

• Exercising more than three times each week for six months should help you get physically fit.

• To maintain your fitness level, continue your program al least three times each week

• Did Bob’s exercise routine meet the frequency requirements, why or why not?

Intensity• Intensity: how hard you work at the

activity per session. An intense workout is one in which the heart is pounding, perspiration increases, and bodily fatigue sets in.

• The intensity of your work-outs should always increase, but it should increase slowly and safely.

• Did Bob’s exercise routine meet the Intensity requirements, why or why not?

Time/Duration• Time/Duration: how much time you devote to each

work-out.• Slowly build up the amount of time you spend

doing an exercise.• The goal for aerobic exercise is to exercise in

your target heart range for 20-30 minutes.• Did Bob’s exercise routine meet the Time

requirements, why or why not?

Type• Type: Which activities you select• If fitness or losing weight is your goal then you

should devote 75-80 percent of your workout time to aerobic activity and 20-25 percent to anaerobic activity.

• Did Bob choose the best types of exercise for his personal goals? Why or why not?

Next SlideBack to FITT Slide

Question #1Draw a line from the correct element of the FITT formula to its correct definition.

The specific activities done during the exercise routine.

How hard you work at the activity per session.

The length of each exercise session.

How often you do the activity each week.

Frequency

Intensity

Time/Duration

Type

Click here to see if your answers are correct.

Question #2• How did bob fail to meet the TYPE

requirement in the FITT formula?

Incorrect

Incorrect

Incorrect

Correct!!

A: He didn’t exercise long enough

B: He didn’t exercise with a friend

C: He didn’t perform aerobic activities often enough during the week

D: He chose incorrect exercises for his desired outcome

Question #3

• In order to fulfill the Intensity requirement of the FITT formula a person needs to exercise

in their Target Heart Range for at least 30 minutes during the exercise session. See if

you can use the information provided on the next slide to calculate your Target Heart

Range.

Click Here for Question #3

Calculate Your THR*If you need help click on the step number to see an example

• Maximum Heart Rate (HRmax)

• Resting Heart Rate (RHR)

• Max Reserve Heart Rate (HRmaxReserve)

• Target Heart Rate (THR)

FormulaStep 1: HRmax = 220-Age

Step 2: HRmax – RHR = HRmaxReserve

Step 3: HRmaxReserve x 80% = THR

220-30 (Age) = 190

190-60 (RHR) = 130

130 x 80% = 104 (THR)

• Bob’s New & Improved Workout Routine

• Can you design a new workout routine using the FITT formula to help Bob’s increase his chances of meeting his weight loss goals?

Monday:________________________

Tuesday:________________________

Wednesday:_____________________

Thursday:_______________________

Friday:__________________________

Saturday:________________________

Sunday:_________________________