Frequency Intensity Time Type

1. FITT PrincipleDeveloped to guide people on creating workouts. Helps to achieve greater health benefits Frequency Intensity Time Type

2. Frequency How often you do exercise? How often should you be exercising? -Guidelines: • cardiorespitory training – minimum of 3 sessions per week ideally 5-6 sessions per week • resistance training – minimum 3 days per week (all body parts each session) - up to 6 days per week (focusing on 1-2 body parts)

3. Intensity • At what percentage of your MHR are you working? • How hard are you pushing yourself while you are working out? • The amount of effort you are putting into your workout.

4. -Guidelines: • cardiorespitory training – using your heart rate is one of the best ways to gage your intensity • resistance training – workload is the best indicator of intensity and this workload has three components • 1. amount of weight lifted • 2. number of repetitions • 3. length of time to complete workout

5. Time • How long are your workouts? -Guidelines: • cardiorespitory – lower level of fitness should maintain target HR for 20-30 minutes - can increase that to 45-60 minutes • resistance training – no longer than 45-60 minutes and can be as short as 20-30 minutes • - need to make sure that you are not overworking and leaving enough time for recovery

6. Type • 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)* • -improves your cardiovascular system • -should be continuous in nature • -should use large muscle groups • Running, walking, cycling, swimming, aerobics classes

7. Resistance training - • Anaerobic (in the absence of oxygen)... • any activity that is performed at a medium to high intensity for less than 2 minutes, -stressing the neuromuscular system • -weights • -resistance bands • -circuit training

8. Sports Training Principles Sport specific training has a more in-depth set of principles that should be applied: -specificity -overload -adaptation -progression -variation *taken from: www.sport-fitness-advisor.com/fitt-principle.html *for more information: “Sport Training Principles” (1997) Frank Dick

9. Physical Activity Basics Objectives Identify principles of physical activity List 3 parts of a program Explain why each part of the program is important

10. Principles • Overload • Progression • Specificity

11. Overload • Working the body harder than it is normally worked • Increasing repetitions or sets of exercise • Builds muscular strength and overall fitness

12. Progression • Gradual increase in overload • Important to achieve higher fitness level • When activities become easier increase sets/reps or time

13. specificity • Exercises or activities done to improve a certain area of fitness • Resistance training vs aerobic

14. * Physical fitness is a compromise of cardiorespiratory endurance, strength, flexibility, power, speed, coordination, agility, balance, accuracy and toughness. *denotes definitions taken from http://www.1speedtraining.com/aerobic-anaerobic-training.html website **CDC recommends: Children and adolescents should do 60 minutes (1 hour) or more of physical activity each day.