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Unit 2

Unit 2 . FITT Principle. Exercise Recommendations (Guide Line). F REQUENCY I NTENSITY T IME T YPE. Frequency. How often Exercise for a minimum of 4 to 5 days per week. Intensity . How Hard Can be measured by taking the heart rate (heart rate monitor)

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Unit 2

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  1. Unit 2 FITT Principle

  2. Exercise Recommendations (Guide Line) FREQUENCY INTENSITY TIME TYPE

  3. Frequency • How often • Exercise for a minimum of 4 to 5 days per week

  4. Intensity • How Hard • Can be measured by taking the heart rate (heart rate monitor) • Exercising in the target heart rate zone which is 140-200 beats per minute • Exercising at a level 3 or 4

  5. Type • What type • The variety of exercise you choose to increase your heart rate

  6. Time • How long • For maximum cardio respiratory benefit the exercise should last 30 minutes

  7. Types of Training • CIRCUIT TRAINING: a series of exercise arranged in a certain course or pattern that participants complete in a specified time. (our fitness center) • INTERVAL TRAINING: intense physical activity followed by short rest interval. (For example, sprint 100 meters, rest 30 seconds, sprint again, ect.) • CROSS TRAINING: using two or more types of physical activities to assist in physical conditioning

  8. Types of Activity • Aerobic: continuous activity using major muscle groups that aid the heart and increase the body’s capacity to take in oxygen • Example: walking, running, cycling, or swimming • 30 or more minutes in the target heart rate zone

  9. Types of Activity • Anaerobic: Intense physical activity that last a short time and involves a great burst of energy without using oxygen. • Examples: Sprints, weight lifting (heavy)

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