1. F. I. T. T. PRINCIPLE

2. – June Smith F.I.T.T. PRINCIPLE Teacher Page * This lesson deals with the F.I.T.T Principle. It is designed to help the students with the meaning of F.I.T.T. The students will need their pencils and journals. A variety of answers are acceptable to a few of the questions and a discussion should follow.

3. FREQUENCY HOW OFTEN YOU EXERCISE To begin a workout schedule, exercise 3-5 times a week with no more than 2 days and no less than 1 day between sessions.

4. INTENSITY HOW HARD YOU EXERCISE * START SLOWLY AND BUILD ENDURANCE. * WORKSHEET – FIGURE OUT YOUR TARGET HEART RATE AT REST, DURING WORKOUT, AND MAXIMUM HEART RATE.

5. TIME HOW LONG YOU EXERCISE FOR AEROBIC EXERCISE, START WITH TWENTY TO THIRTY MINUTES IN YOUR TARGET HEART RANCE AS A GOAL. WHEN WEIGHT TRAINING, DO EXERCISES SLOWLY!

6. TYPE THE TYPE OF EXERCISE YOU PERFORM WILL DECIDE YOUR FITNESS LEVEL AEROBIC – Brisk exercise that promotes the circulation of oxygen through the blood and is associated with an increased rate of breathing. Aerobic exercises causes your heart to beat faster than normal and increases your breathing The body creates energy for a long non-stop time.

7. ANAEROBIC - Higher or intense activity for less than two minutes.

8. PHASES IN A CARDIOVASCULAR PROGRAM 1.Warm-up period = stretching 2.Aerobic activities 3.Endurance experiences for muscle strength 4.Cool-down period

9. SOME BASIC PRINCIPLES OF EXERCISE Exercise with regularity. Vary your exercises. Don’t overdo. Be specific toward your goals. Progress slowly – don’t increase by more than 10% per week. BE PATIENT!

10. WHAT SUGGESTIONS WOULD YOUR GIVE SOMEONE TO HELP THEM STAY WITH THEIR EXERCISE PROGRAM?

11. POSSIBLE ANSWERS Exercise about the same time each day. Vary your choice of activities. Exercise with a friend Set short term and long term goals. Don’t get discouraged!

12. HEALTH – RELATED FITNESS COMPONENTS

13. MUSCULAR STRENGTH Weight training Push ups Pull – ups / Chin – ups Flex Arm Hang

14. MUSCULAR ENDURANCE CURL-UPS JOGGING PUSH-UPS CRUNCHES

15. CARDIOVASCULAR FITNESS Jogging Walking Swimming Rope – Jumping Aerobic Dancing

16. FLEXIBILITY Stretching (static or moving) Weight Training

17. BODY COMPOSITION REDUCE CALORIC INTAKE TO LOSE WEIGHT. INCREASE CALORIC INTAKE TO GAIN WEIGHT.

18. FINAL THOUGHTS WHEN WRITING YOUR OWN PROGRAM, BE SURE TO TEST ALL HEALTH-RELATED FITNESS COMPONENTS. EACH WORKOUT SHOULD BE INDIVIDUALIZED!

19. EVALUATE WHEN PLANNING A FITNESS PROGRAM, EVALUATE THE RESULTS AS YOU GO AND MAKE ADJUSTMENTS.

20. TARGET HEART RATE Start with 220 Subtract your age EXAMPLE 220 -11 - ---------------------- LOWER LIMIT 220 - _______________ UPPER LIMIT 220 - ------------------------- Equals Maximum Heart R ate (MHR) maximum times the heart should beat 209 - 72 ______________ = ______________ - _____________ = ____________ - ____________ Subtract Resting Heart Rate Multiply by: 60% lower limit 80% upper limit 137 X.60 _____________ X.60 _______________ X.80 Add Resting Heart Rate 82.20 + 72 = ____________ + 72 = _____________ + 72 Equals Target Heart Rate (THR) 154 Beats Per Minute