The FITT PrincipleThe FITT PrincipleMuscular Strength and EnduranceMuscular Strength and Endurance

Muscular EnduranceMuscular Endurance

The ability to contract a muscle many times or The ability to contract a muscle many times or hold a contraction with minimal fatiguehold a contraction with minimal fatigue

Muscular StrengthMuscular Strength

The amount of force a muscle can produce The amount of force a muscle can produce against resistance one time.against resistance one time.

Benefits of Muscular Benefits of Muscular Strength and Strength and EnduranceEndurance

Reduced risk of musculoskeletal injury, Reduced risk of musculoskeletal injury, including low back painincluding low back pain

Improved postureImproved posture

Enhanced bone mass with agingEnhanced bone mass with aging

Increased energyIncreased energy

Reduced stressReduced stress

Improved self esteem, decreased feeling of Improved self esteem, decreased feeling of anxiety and depressionanxiety and depression

FITT Principle FITT Principle

Scientific principle of exercise used in Scientific principle of exercise used in planning a fitness programplanning a fitness program

F= FREQUENCY, how often you should F= FREQUENCY, how often you should workoutworkout

I= INTENSITY, how hard you should workoutI= INTENSITY, how hard you should workout

T= TIME, how long your workout should lastT= TIME, how long your workout should last

T= TYPE, what exercise(s) should be used T= TYPE, what exercise(s) should be used

FITT recommendations:FITT recommendations:

FREQUENCY:FREQUENCY: 2-3 days/week 2-3 days/week

INTENSITY:INTENSITY: Adjust: speed, reps, sets, Adjust: speed, reps, sets, weight, rest, difficulty weight, rest, difficulty

of of exerciseexercise

TIME:TIME: 20-60 minutes20-60 minutes

TYPE:TYPE: Resistance ExercisesResistance Exercises

Types of muscular Types of muscular fitness trainingfitness training

Modalities:Modalities:

Machine, body weight, free weight, exercise Machine, body weight, free weight, exercise ball, medicine ball.ball, medicine ball.

Example exercises:Example exercises:

Bench press, lunges, bicep curls, crunches, Bench press, lunges, bicep curls, crunches, push-ups, medicine ball passes.push-ups, medicine ball passes.

Sample Program forSample Program for Core Strength Core Strength

FrequencyFrequency: 3 days/week: 3 days/week

IntensityIntensity: :

Curl ups and Raised leg crunches:Curl ups and Raised leg crunches:

Week 1: 4 sets of 5 repeat 1 timeWeek 1: 4 sets of 5 repeat 1 time

Week 2: 2 sets of 10 repeat 2 timesWeek 2: 2 sets of 10 repeat 2 times

Week 3: 2 sets of 10 repeat 3 timesWeek 3: 2 sets of 10 repeat 3 times

Week 4: 3 sets of 10 repeat 1 timeWeek 4: 3 sets of 10 repeat 1 time

Sample continuedSample continued

IntensityIntensity (continued): (continued):

Plank and V sit: Plank and V sit:

Week 1 : hold for 15 seconds repeat 2 timesWeek 1 : hold for 15 seconds repeat 2 times

Week 2: hold for 15 seconds repeat 3 timesWeek 2: hold for 15 seconds repeat 3 times

Week 3: hold for 30 seconds repeat 1 timeWeek 3: hold for 30 seconds repeat 1 time

Week 4: hold for 30 seconds repeat 2 timesWeek 4: hold for 30 seconds repeat 2 times

Sample continuedSample continued

TimeTime: 20 minutes: 20 minutes

TypeType: Core Strength Exercises:: Core Strength Exercises:

Curl upCurl up

Raised Leg crunchesRaised Leg crunches

V sitV sit

PlankPlank

Apply your Fitness Apply your Fitness KnowledgeKnowledge

Prescription for Good Health! Prescription for Good Health!

Create a glog demonstrating your ability to apply the Create a glog demonstrating your ability to apply the FITT Principle to Muscular Fitness in the Core area of FITT Principle to Muscular Fitness in the Core area of your body. Use the information in this presentation your body. Use the information in this presentation and the sample given to create a 4 week core fitness and the sample given to create a 4 week core fitness program following the FITT Principle. program following the FITT Principle.

Requirements: At least 4 exercises are depicted in Requirements: At least 4 exercises are depicted in picture or video. All four areas of the FITT principle picture or video. All four areas of the FITT principle are covered. 4 week program is evident. List at least are covered. 4 week program is evident. List at least 4 benefits of muscular strength and endurance. A 4 benefits of muscular strength and endurance. A rubric will be available.rubric will be available.