F.I.T.T Principle stands for: › Frequency › Intensity › Time › Type of your exercise Used...
-
Upload
mark-burke -
Category
Documents
-
view
220 -
download
4
Transcript of F.I.T.T Principle stands for: › Frequency › Intensity › Time › Type of your exercise Used...
Time to get F.I.T.TLenape High School
Ali Goodman
F.I.T.T ?
F.I.T.T Principle stands for:› Frequency› Intensity› Time› Type of your exercise
Used for both resistance training and cardio respiratory training
Frequency
Resistance training
Refers to how many times a week you work a specific muscle group
Cardio RespiratoryTraining
Refers to how many times a week you participate incardiovascular exercise
Minimum of three sessions per week , 5 to 6 sessions per week
Intensity
Resistance Training
Has three components Three components:
› amount of weight lifted› the number of
repetitions completed› the length of time it
took to complete exercises
Cardio RespiratoryTraining
Referring to your VO2 max
Heart rate is the primary measure of intensity
50-70 % of maximum of heart rate is a good place to start
Time
Resistance Training
Doesn’t matter how much time is spent in the weight room..
matters how much time is actually spent lifting
Cardio Respiratory Training
How long the work out is
Most individuals should exercise for 20 to 30 minutes
Type
Resistance Training
Types of activities:› squats› shoulder press› push ups
Cardio Resistance Training
Types of activities:› Swimming › Bicycle › Jogging
How can F.I.T.T work for youResistance Training
The American College of Sports Medicine:
States that the minumum amount of resistance training for a healthy lifestyle is working each muscle group:
› 2 to 3 days a week› Doing atleast one set for each muscle
8 to 12 reps for each set
Resistance Training
Strength Training
Work each muscle group 1 to 2 days a week
3 sets for each muscle› 3 minutes rest between each rep
Resistance Training
Muscle Training
Work each muscle group 2 to 3 days a week Do 3 sets of each muscle being worked 12 reps of each set When toning muscles, individual should be working out 60-
70%
Resistance Training
Muscle Building
Work each muscle group 2 days a week
8-12 reps in each set › it is important they give themselves 90 sec
rest in-between each rep
when muscle building the individual should be working at 70-80 %
Resistance Training
GIRLS : Did you know
gaining muscle helps you burn more fat! you can be in the weight room making yourmuscle stronger and burn MORE fat!!! Don’t be afraid to gain some muscle mass!
Check it out !!
Progression
Depends on fitness level, health status, age, and fitness goals
Consist of three stages› Maintenance conditioning stage › Improvement conditioning stage› Initial conditioning stage
Maintenance Conditioning Stage
It will last a whole lifetime 70% VO2 Max 20-30 min a day 3-4 days a week G O A L : make training into your
regular long term goal and make sure you enjoy it
WOW
Improvement Conditioning Stage
Last 4-5 months 50-85% VO2 Max 20-45 min a day 3-5 days a week Energy expenditure 2000 cals/week G O A L : Maximize aerobic fitness
Initial Conditioning Stage
Last about 4-6 weeks 40-60% VO2 Max 10-20 minutes a day 3 days a week Avoid delayed onset of muscle soreness
› (DOMS) G O A L : is to develop a baseline fitness
and to promote compliance through self efficacy
DOMS
How can F.I.T.T work for youCardiovascular
Do not burn yourself out in the first week› Start off slow !
improvements in VO2 max:› Work out 3 to 5 times per week
Change up your works outs so you do not get
Bored
Cardiovascular
workouts should range from 50-85% of an individual’s VO2 max› 85% level will increase VO2 at it’s max.
last between 20 and 45 minutes
Instead of time:› In the 20 to 45 minute time window an individual should be
able to burn 200-400 calories› focus could be one how many calories are burned.
Cardiovascular
Is 30 minutes too long for you?› That can be SOLVED
› Studies show that individuals who work out at the same pace everyday, do not work themselves as hard
10 minute cardiovascular work out plans have been proven to be just as beneficial
› The harder you work out, the more calories you burn
Cardiovascular
Train the way you play! If training for lacrosse, running 5 miles every day will
not be beneficial for them
Lacrosse is a game with a lot of sprints and jogging in
between
To train for lacrosse, work on:› Wind sprints
Jogging with sprinting intervals throughout
Cardiovascular
more muscles used; the more calories you will burn › Example: Running will use more muscles
than biking
Get F.I.T.T
For more information visit this website:
› http://www.sport-fitness-advisor.com/fitt-principle.html