 List an exercise you did this week for each area of fitness  Ex:  Cardiovascular Endurance: Trick or treating

5 th Grade Health F.I.T.T. Principle

Learning Targets Students will be able to… Define and describe the FITT Principle Apply the FITT Principle to the Components of Fitness Describe two methods of measuring intensity

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These are guidelines we should follow to make sure we do activities safely for improved fitness levels and performances.

What is the F.I.T.T. Principle? A formula in which each letter represents a variable important for determining the correct amount of physical activity to reach fitness goals.

FITT Principle Formula: 1. Frequency 2. Intensity 3. Time 4. Type The values for each one change based on which Component of Fitness or activity they apply to

Frequency refers to how often an activity is performed each week.

Dan goes to Harbor Square three days a week for an hour each day to lift weights. What is Dan’s frequency for resistance training? DAYS/WEEK

Intensity refers to how hard an activity is performed each session.

Intensity = Effort What level of intensity would you run during the 100 meter dash? Would you run at the same intensity for the mile run? 0% 100%

 Increase speed or pace (i.e. run faster!)  Add more resistance during weight training  Hold a push-up ½ way  Bicycling in a lower gear  Running/cycling up hills  Increase reach of stretch Can you think of additional examples?

How do we measure how hard you are working? 2.2. Check your heart rate (pulse)Talk test 1.= Low intensity (you can sing) 2.= Moderate intensity (can hold a conversation but can’t sing) 3.= Vigorous intensity (can only get 1 or 2 words out)

HEART RATE Your heart rate is a good gauge of how hard your body is working. (Intensity) Resting Heart Rate: The number of times your heart beats in one minute. Target Heart Rate: (10-11 year olds on average should aim to keep their heart rate between ) Recovery Heart Rate: How long your heart rate takes to returns to normal

Exercise/Activity# Of beats in 10 seconds_____X 6 secondsHeart Rate Sitting in a chair _______X 6 = Walking _______X 6 = Jogging in place _______X 6 =

What zone should a year olds heart rate be in during their activity? BPR

Intensity: Variable Example Muscular Strength Muscular Endurance Recommendation for F & I F= 2-3 sessions/week I = Heavy resistance Recommendation for F & I F= 2-3 sessions/week I= Light resistance

Refers to how long an activity is performed at each session.

Identifying Variable: Time Cardiorespiratory Endurance Muscular Strength/endurance Recommendation for T = 60+ min. Recommendation for T = # of repetitions: 4-8

Type refers to Which activities are chosen.

Examples for Types of exercises Weight Training Biking Running Swimming Calisthenics Static Stretching Dynamic stretching Martial arts Yoga Plyometrics Pilates

Identify the F.I.T.T Variables Jane is starting to train for the Seattle to Portland bike ride. She rides her bike 5 times a week. Each ride is 2 hours long. Jane uses a heart rate monitor to measure her intensity as she rides. Her goal is to be in her Heart Health Zone during her ride (65%-85% MHR or level 4 RPE). Frequency = Intensity = Time = Type = 65%-85% of MHR or Level 4 RPE 5 times a week 2 hours each ride biking

What are the recommendations for improving for Each Component of Fitness?

Health Component FrequencyIntensityTimeType Cardiovascular Endurance 3-5 Target Heart Rate minutes Running Biking Swimming Muscular Strength 2-3 Amount of Resistance Examples: body weight Light, moderate, or heavy resistance 1-3 sets 4-8 reps Weight Training Body weight exercises Resistant band exercises Muscular Endurance 1-3 sets 9-12 reps Flexibility At least 2-3 days a week Ideally 5-7 days a week Tension NO PAIN seconds 3 reps Static Dynamic

Taylor and Ty ride their bikes for an hour and thirty minutes Monday-Friday on the Inter- Urban trail. Throughout their ride, they check their pulse to make sure they are at their target heart rate zone (65%-85%). F= I= T=