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FITT Principle

FITT Principle. How often the activity is performed 4-5 times per week. F R E Q U E N C Y. How much effort is needed to perform the activity Cardiovascular – 60-80 % of maximum heart rate Muscular – dependant on goals - endurance, hypertrophy, or strength. I N T E N S I T Y.

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FITT Principle

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  1. FITT Principle

  2. How often the activity is performed • 4-5 times per week F R E Q U E N C Y

  3. How much effort is needed to perform the activity • Cardiovascular – 60-80 % of maximum heart rate • Muscular – dependant on goals - endurance, hypertrophy, or strength I N T E N S I T Y

  4. Cardiovascular Intensity Max. Heart Rate MHR Target Heart Rate THR • 220-age • Ex: 220-20=200 bpm (beats per min.) • MHR x 60% • MHR x 80% Ex: 200x0.6=120 200x0.8=160 THR=120-160 bpm Your turn - Calculate your MHR and THR

  5. How long or the duration of the activity • At least 30 minutes at a time of sustained exercise • 60 minutes a day to manage body weight and prevent gradual unhealthy weight gain in adulthood T I M E

  6. Specific activity performed • Cardiovascular or • Resistance Training T Y P E

  7. Other principles

  8. Specificity • Training muscle groups and energy systems that are “specifically” used in the sport or activity that you are training for • What types of exercises would be appropriate for a softball player? • What about a basketball player?

  9. Overload • Providing a greater stress on the body that it is normally familiar with • In other words we need to increase the workload in order to improve our fitness, strength, or endurance.

  10. Progression • A gradual and logical overload over a period of time • Ex: increasing either frequency, intensity, or time

  11. Guided Practice

  12. Soccer Player • Plan a one week exercise routine for a 15-year old female who plays soccer.

  13. Independent Practice

  14. Middle-aged mom • Plan a two week exercise routine for a 50-year old mother who wants to lose weight.

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