FITT Principle Frequency How often you do exercise
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FITT Principle
Frequency How often you do exercise? How often should you be exercising? -Guidelines: l cardiorespitory per week training – minimum of 3 sessions ideally 5 -6 sessions per week l resistance training – minimum 3 days per week (all body parts each session) - up to 6 days per week (focusing on 1 -2 body parts)
Intensity l At what percentage of your MHR are you working? l How hard are you pushing yourself while you are working out? l The amount of effort you are putting into your workout.
-Guidelines: l cardiorespitory training – using your heart rate is one of the best ways to gage your intensity l resistance training – workload is the best indicator of intensity and this workload has three components n n n 1. amount of weight lifted 2. number of repetitions 3. length of time to complete workout
Time l How long are your workouts? -Guidelines: l cardiorespitory – lower level of fitness should maintain target HR for 20 -30 minutes - can increase that to 45 -60 minutes l resistance training – no longer than 45 -60 minutes and can be as short as 20 -30 minutes l- need to make sure that you are not overworking and leaving enough time for recovery
Type l l What kind of exercise are you doing? Cardiorespitory training-Aerobic (in the presence of oxygen - any activity that is performed at a low to moderate intensity for more than 90 seconds, allowing oxygen to release energy through metabolism, is usually called an aerobic activity)* l -improves your cardiovascular system l -should be continuous in nature l -should use large muscle groups l Running, walking, cycling, swimming, aerobics classes l
Resistance training l Anaerobic (in the absence of oxygen. . . and any activity that is performed at a medium to high intensity for less than 2 minutes, where energy is derived without oxygen, is usually called an anaerobic activity)* l -stressing the neuromuscular system l -weights l -resistance bands l -circuit training
* Physical fitness is a compromise of cardiorespiratory endurance, strength, flexibility, power, speed, coordination, agility, balance, accuracy and toughness. *denotes definitions taken from http: //www. 1 speedtraining. com/aerobic-anaerobictraining. html website **CDC recommends: Children and adolescents should do 60 minutes (1 hour) or more of physical activity each day.
Sports Training Principles Sport specific training has a more indepth set of principles that should be applied: -specificity -overload -adaptation -progression -reversibility -variation *taken from: www. sport-fitness-advisor. com/fitt-principle. html *for more information: “Sport Training Principles” (1997) Frank Dick