1. F.I.T.T. Principle By: Shannon McKee & Gabby Wolf

2. F.I.T.T. Principle F- Frequency (how often you workout) I- Intensity (how hard you workout) T- Time (how long you workout) T- Type (what you are working out)

3. Components of a Workout Warm Up- Light workout before that increases your heart rate for main workout Stretching- Move muscles/joints in a full ROM Exercise- Moderate-vigorous activity (60-85% MHR) Cool Down- Light/Moderate exercise at the end of a work out

4. Progression- adding weight/intensity gradually to your workout over a period of time to achieve a higher level of fitness Overload- intensity of a workout about above your level of fitness done in order to achieve a higher level of fitness over a period of time Rest & Recovery- period of time between workout days when you don’t workout and your body builds and repairs muscle

5. Specificity- preforming an exercise or skill to become better at that exercise or skill Diminishing Returns- if you continue to do the same workout/exercise you will stop gaining a higher level of fitness Reversibility- training stops and the effects of the exercise is lost and physical fitness declines

6. FlexibilityMuscular Endurance Body Composition dailyalternate days 3 times per week 5 to 7 times per week to a point of mild discomfort low to moderate resistance combination of intensities 15-30 minutes3 sets of 10 to 20 repetitions dependent on intensity leg and arm stretches free weights, universal gym aerobic, anaerobic, resistance Cardio- vascular Muscular Strength F- 3-5 times per week 2-3 days per week I- 60-85% max heart rate 60-85% max strength T- 20-30 minutes T- TreadmillBench Press

7. Goals! Shannon’s Goals. Cardio Vascular: Get 4:20 on 5 minute drill Muscular Strength: Do 6 pull ups Frequency:4-5 times a week3-5 times a week Intensity:60-85% MHR 60-75% MHR 3 sets of 8-12 repetitions. Time:2 hours30-60 minutes Type:Lines, 5 minute drills, sweet 16’s, Run my hardest in practice Weight lifting and push ups.

8. Goals! Gabby’s Goals.Flexibility: Needle (scorpion) Muscular Strength: Do 6 pull ups Frequency:Daily3-5 times a week Intensity:Pretty sure my heart rate doesn’t change. 60-75% MHR 3 sets of 8-12 repetitions. Time:15-30 minutes30-60 minutes Type:Sit in splits and lean backwards. Weight lifting and push ups