fitt principle. frequencyfrequency how often the activity is performed 4-5 times per week
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FITT Principle
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R
E
Q
U
E
N
C
Y
How often the activity is performed4-5 times per week
I
N
T
E
N
S
I
T
Y
How much effort is needed to perform the activityCardiovascular – 60-80
% of maximum heart rate
Muscular – dependant on goals - endurance, hypertrophy, or strength
Max. Heart RateMHR
Max. Heart RateMHR
220-ageEx: 220-20=200
bpm (beats per min.)
Cardiovascular IntensityTarget Heart Rate
THR
Target Heart RateTHR
MHR x 60%MHR x 80%
Ex: 200x0.6=120 200x0.8=160 THR=120-160 bpm
Your turn - Calculate your MHR and THR
T
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M
E
How long or the duration of the activityAt 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
T
Y
P
E
Specific activity performedCardiovascular
orResistance Training
Other principles
SpecificityTraining muscle groups and energy systems that are “specifically” used in the sport or activity that you are training forWhat types of exercises would be
appropriate for a softball player?What about a basketball player?
OverloadProviding a greater stress on the body that it is normally familiar withIn other words we need to increase
the workload in order to improve our fitness, strength, or endurance.
ProgressionA gradual and logical overload over a period of timeEx: increasing either frequency,
intensity, or time
Guided Practice
Soccer PlayerPlan a one week exercise routine for a 15-year old female who plays soccer.
Independent Practice
Middle-aged momPlan a two week exercise routine for a 50-year old mother who wants to lose weight.