1. The F.I.T.T. Principle is one of the foundations of an exercise program. It is a set of guidelines that help you set up a workout routine to fit your goals and fitness level while helping you get the most out of what you are doing.

2. “F” stands for Frequency … how often you do the activity each week

3. “I” stands for Intensity …how hard you work at the activity each session

4. “T” stands for Time … how long you work out at each session

5. “T” stands for Type …what type of activities you choose to do during each session

6. When working to achieve fitness goals in the health- related fitness components, each component needs to be focused on by using the FITT Principle

7.  Aerobic and Anaerobic are two terms that are important in terms of types of exercises. ◦ Aerobic Exercise – Steady activity in which the heart can supply all the oxygen the muscles need. Level 3 activity that can be done for a decent amount of time. ◦ Anaerobic Exercise – Physical activity done in short, fast bursts in which the heart cannot supply blood and oxygen as fast as muscles use it. Level 4 or 5 – cannot be done for very long.

8. The following slides will describe the FITT Principle for four (4) of the health- related components of fitness. We will include sleep and hydration as an important part of this.

9. Frequency… 2-4 days per week Intensity… 3 sets 3-8 challenging repetitions Time…Varies depending on type of activity Type…Anaerobic – short, fast bursts of energy at a high level of intensity

10. Frequency… 2-4 days per week Intensity… 3 sets 8-15 repetitions that get more difficult higher the count (add or maintain weight each set) Time…Decent amount of time, but varies depending on activity. Type…Lighter weight, more reps. Yoga, Pilates, Resistance Training, etc.

11. Frequency… 3-5 days per week Intensity… 60-85% of Target Heart-rate Zone (TZ) for most 12-14 yr olds = 130-180 beats per minute Time…20+ minutes in TZ Type…Needs to be aerobic

12. Frequency… Daily Intensity… low Time… 15-30 minutes 10-15 seconds of holding each stretch Type…Dynamic/Static Stretching

13. Frequency… Nightly in a dark, quiet place Intensity… Time… 8 hours per night Especially as a teenager Type…

14. Frequency… 64oz daily = 8 cups Intensity… Time… throughout the day Type… Water, water, water

15.  The end……