Presentation on theme: "THE FITT PRINCIPLE AND THE COMPONENTS OF FITNESS"— Presentation transcript:
1 THE FITT PRINCIPLE AND THE COMPONENTS OF FITNESS Learning Targets:I can explain what the FITT principle is and what it stands forI can define each term in the FITT principleI can name the 4 components of fitness and describe what they areI can use the FITT principle for cardiovascular endurance
2 WHAT IS THE FITT PRINCIPLE? The FITT Principle helps us to plan our exercise for maximum benefit
3 What does it stand for?F = FrequencyI = IntensityT = TimeT = Type
4 FREQUENCY Frequency means how often should I perform certain exercises Usually we think of Frequency in how many days per week“HOW OFTEN”
5 INTENSITYIntensity means how hard we should work in order to get the most benefit from exerciseSometimes intensity is hard for kids to understand, the more you exercise the more you will understand exercise intensity“HOW HARD”
6 TIMETime tells us how long we should exercise to get the most benefit from the activity.Cardiovascular exercise takes a longer period of time than do muscular exercises“How long”
7 TYPE Type means the kind of exercise that you are doing. Different kinds of exercise promote different COMPONENTS OF FITNESSCardiorespiratory EnduranceMuscular Strength and EnduranceFlexibility“What kind”
8 4 components of health related fitness Cardiovascular EnduranceAKA - aerobic or cardiorespiratory enduranceMuscular StrengthMuscular EnduranceFlexibility
9 CARDIOVASCULAR ENDURANCE Also called Cardiorespiratory Endurance, it is the most important component of fitness for your overall healthThe ability of the heart and lungs to provide oxygen to working muscles for long periods of timeCardiovascular exercise needs to last for at least 30 minutes
10 FITT PRINCIPLE FOR CARDIO Frequency: At least 3 days per weekIntensity: 60% of your max heart rateTime: Minimum of 30 minutesType: Any exercise that keeps your heart rate up continuously.
11 Target Heart RateThere is a simple formula that tells you what your maximum heart rate is220 – your age = maximum beats per minuteTo find your target heart rate for cardiovascular exercise here is the formulaMaximum heart rate x 0.6
12 Calculate your target heart rate What heart rate do you need to maintain to improve your cardiovascular fitness?
13 MUSCULAR STRENGTHThe amount of force a muscle can exert in one maximum effortWe tested your muscular strength with the 40 yard dash and the standing long jump
14 MUSCULAR ENDURANCEMuscular Endurance is the ability of a muscle or muscle group to do an activity repeatedly – a motion over and over until the muscles become exhausted.We use push ups to determine the muscular endurance of your upper bodyWe used curl ups and planks to determine the muscular endurance of your abdominal musclesWe measured lower body endurance with a wall sit. The mile run also measures muscular endurance as well as cardiovascular endurance.
15 FITT for Strength F – 2-3 days weekly I – 3 sets of 8-10 STRENUOUS repetitions of strength exercises (It should be hard!)T – there is no time requirement for strengthT - Exercises that involve weight, sprinting, and jumping will develop muscular strength
16 FITT for Endurance F – 2-3 days weekly I – Perform exercises until failure, or in repetitions of 15 or more (It should burn!)T – there is no time requirement for muscle enduranceT- Body weight exercises, light weights
17 FLEXIBILITYThe ability of a joint and muscles to move through their entire intended range of motionFlexibility is important for injury preventionBeing flexible also helps your muscles to recover from exercise quicklyHaving a full range of motion improves performance in other areas of fitness
18 FITT PRINCIPLE FOR FLEXIBILITY F: At least 3 days per week stretching all the major muscles and joints of the bodyI: Stretch to slight muscular discomfort, but not to painT: Each stretch should be held for at least 10 seconds or for multiple repetitionsT: You can static stretch or ballistic stretch, each is a little different