Can you design an exercise program using the F.I.T.T formula that will

help Mr. Peterson reach a healthy weight?

What is a healthy weight?

• In order to to reach a goal of weight loss we first must set a desired weight that is healthy for our age and height.

• Using the body mass index table is a quick way to access what is a healthy weight for you.

Click here to see an example of how to find your BMI using the

table

Use Mr. Peterson’s measurements as a guide to help you.

Mr. P’s Height = 6’1 (This can be found on the Y axis located on the left side of the table.

Mr. P’s Weight = 220 (This can be found on the X axis located at the top of the table.

Click on Mr. Peterson’s current BMI to continue

Mr. Peterson’s BMI is (29)How many pounds does Mr. Peterson need to lose in order for him to

reach his goal of (26) on the BMI table?

40lbs 10lbs 20lbs

Correct!

Correct! Great Job

Incorrect. Please try again.

Help Mr. Peterson

• Now that we know what Mr. Peterson’s healthy weight should be we can start to analyze his workouts and Use the F.I.T.T formula to help him achieve his goals!

• Lets first take a look at Mr. Peterson’s current workout routine.

Click the chart to view Mr. P’s exercise routine

Mr. P’s Exercise Routine

Jogging: Monday, Wednesday 15 Min

Weight lifting: Tuesday 45 Min

Walking the dog: Saturday 15 Min

Understanding F.I.T.T

• We now have Mr. Peterson’s workout routine, but in order for us to create a more effective exercise program for him we must first learn about the F.I.T.T formula and how it can help us.

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.

• In order to measure the intensity of a workout people can exercise within their target heart range. Click the heart see the 3 steps for calculating

target heart range

THR Formula

Step 1

• Hrmax=220-Age

Step 2

• Hrmax- RHR=HRmaxReserve

Step 3

• HrmaxReserve x 80%=THR

Hrmax=Maximum Heart Rate RHR=Resting Heart Rate

Hrmaxreserve= Maximum Heart Rate

ReserveTHR=Target Heart Range

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 #1Using the smart board draw 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

TypeClick here to see if your answers are

correct.

Answers #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

Question #2• How was Mr. P’s exercise routine failing to

meet the TYPE requirement in the FITT formula?

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 of weight loss

Incorrect, Please try again.

Correct, Great Job!

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 Mr. Peterson’s information to

calculate his Target Heart Range.

Click Here for Question #3

Calculate Mr. P’s THR using his Age and Resting Heart RateAge -30

Resting Heart Rate -60*If you need help click on the step number to see an example

Step 1: HRmax = 220-Age

Step 2: HRmax – RHR = HRmaxReserve

Step 3: HRmaxReserve x 80% = THR

Calculate Mr. P’s THR using his Age and Resting Heart RateAge -30

Resting Heart Rate -60*If you need help click on the step number to see an example

Step 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)

• Mr. P’s New & Improved Workout Routine

• Now that we know Mr. P’s desired weight using the BMI, and have calculated his THR, create a new exercise routine using the F.I.T.T. formula that will be more effective in helping him reach his goal.

Monday:________________________

Tuesday:________________________

Wednesday:_____________________

Thursday:_______________________

Friday:__________________________

Saturday:________________________

Sunday:_________________________