FITT Principles for Muscular Fitness F – Frequency I – Intensity T – Time T - Type

Definitions of FITT Frequency – describes how often a person performs a targeted health-related activity. Intensity – describes how hard a person exercises during a physical activity period and depends on the age and fitness goals of a participant. Time – describes how long the activity should be performed. Type – refers to mode or what kind of activity a person chooses to perform for each area of health-related fitness.

FITT Principles Applied To MUSCULAR FITNESS StrengthEndurance Frequency 3 days/muscle group 5-7 days/muscle group Intensity High Resistance Low Resistance Time 1-8 Repetitions >15 repetitions TypeVariableVariable

BODY COMPOSITION The portion of fat, muscle, and bone of an individual’s body. Body composition includes both lean tissue and fat tissue.

Differences Between Lean tissue and Fat tissue Lean tissue includes muscle, bones, skin and body organs. Fat tissue includes essential fat and excess fat. People who do regular physical activity typically have a larger percentage of lean body tissue and burn more calories at rest.

Factors that Affect Body Composition Family History Genetics Body Type Diet MetabolismAge Physical Activity Gender The 3 main contributing factors that affect body composition and increase obesity are genetics/body type, diet and physical activity.

Body Composition Related To Health/Fitness Components: Aerobic Exercise-Increasing the intensity of aerobic activities burns calories faster, which helps reduce body fat and maintain an appropriate body composition. Muscular Strength and Endurance–Muscle cells burn more calories at rest than fat cells. Physical activity increases the likelihood of maintaining an appropriate body composition. Improvements in Aerobic Fitness, Muscular Strength, and Muscular Endurance will result in a healthier body composition.

Recommended Body Fat Range for Teenagers: MALESFEMALES MINIMUM HEALTHY BODY FAT 12%17% MAXIMUM HEALTHY BODY FAT 21%28%