Directions: Study the F.I.T.T. Principles below.
Study the F.I.T.T. Principles below.
| Example |
F.I.T.T. PRINCIPLE – A FORMULA IN WHICH EACH LETTER REPRESENTS A
FACTOR IMPORTANT FOR DETERMINING THE CORRECT AMOUNT OF EXERCISE NEEDED EACH
WEEK.
COMPONENTS OF HEALTH RELATED FITNESS
|
1 |
Body Composition |
The proportion of muscle, bone, fat and other tissues of which the body is composed. Females no more than 25% and males no more than 22% body fat is considered healthy. |
|
2 |
Muscle Endurance |
Improving the stamina of your muscles. Low weight, high reps |
|
3 |
Muscular Strength |
Improving the power of your muscles. High weight, low reps |
|
4 |
Cardio Respiratory Endurance |
Improving the stamina of your heart and lungs |
|
5 |
Flexibility |
Improving the range of motion in our joints |
**The F.I.T.T. Principle can be applied to any of the Health Related Fitness components.
F.I.T.T. principle applied to Cardio
respiratory Endurance
|
Letter |
What the letter means |
Definition |
Recommendation to improve the component of fitness |
|
F |
Frequency |
How often you workout |
3-5 days per week |
|
I |
Intensity |
How hard you workout |
65-80% of your target heart rate 220-your age(.75) Low, medium, high |
|
T |
Time |
How long you workout |
30-60 minutes |
|
T |
Type |
What kind of activities you are doing |
Any aerobic activity |
TRAINING PRINCIPLES:
OVERLOAD PRINCIPLE - If a person increases any part of the FITT principle to their workouts, the body will adapt to the increase and will become stronger.
PRINCIPLE OF SPECIFICITY - The development of
fitness is very specific, if a person wants to increase cardio respiratory
endurance and upper body strength, there will need to be specific activities for
both areas. You can not increase upper body strength by jogging alone.
Specific activities are needed for both areas.
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