Modesty Fobbs The F.I.T.T Project!

Fitness terms Rest and Recovery- It means you rest so you can recovery your energy back. Overload- Doing more exercise than what the muscles are use to. Progression- Gradually progress/ increase the exercise you are doing. Specificity- Choosing a type of exercise that is related to the sport you do, and one specific muscle group

Components of a Workout Warm up- exercising in preparation for strenuous activity. Stretching- you stretch so you can be ready to do the workout Workout- any physical activity that you do, or a sport. Cool down- Is at the end of the physical activity when your finish

The Chart Flexibility Cardiovascular Muscular Strength Muscular Endurance Body Composition Frequency Daily 5-4 times a week Weight train 2-4 times per week Exercise 2-4 times per week 5-7 times a week Intensity You should stretch to the point where you feel tension, or pain. Train at 60-80% of target heart rate. 60-75% of max 3 sets of 8-12 repetitions. Add or maintain weight and repetitions. Is determined by comparing their muscular mass and body fat percentage. Time 15-30 minutes 20-60 minutes per session About 30-60 minutes. About 30-60 minutes Type Do dynamic stretch Any aerobic activity keeping the heart rate within the target zone. Anaerobic activities such as weight lifting and sit ups Resistance training yoga ,Pilates , light weights Stretching and light weight training

The F.I.T.T Formula FREQUNCY - the number of training sessions that you complete per week increasing them to make your body adapt. INTENSITY - how hard you make your body work in the overload program TIME - is when you increase/decrease the amount of minutes in a training session and when you increase/ decrease or keep the same resting and recovery between each training session TYPE – is the type of activity that you do.

My fitness goals Fitness goal 1: to run a mile or the 5 minute drill faster than I do. Fitness goal 2: to do my push ups faster than I do.

Fitness Goal One Flexibility Cardiovascular Muscular Strength Muscular Endurance Frequency 3-4 times a week 2-3 times Weight train 2-4 times per week Exercise 2-4 times per week Intensity Stretch till you feel tension Train at 60-80% of target heart rate. 60-75% of max 3 sets of 4-8 repetitions. Add or maintain weight and repetitions. Time 30-60 minutes 20-60 minutes Type Stretch my legs and do running activitys Run a or 2 mile Jogging or walking around Do light weight training

Fitness Goal Two Flexibility Cardiovascular Muscular Strength Muscular Endurance Frequency 3-4 times a week 2-3 times Weight train 2-4 times per week Exercise 2-4 times per week Intensity Stretch till you feel tension or pain. Train at 60-75% of target heart rate. 3 sets of 4-8 repetitions. Add or maintain weight and repetitions. Time 30-60 minutes 20-60 minutes Type Do dynamic stretching Do anaerobic activities Weight lifting You can do light weight lifting on sit ups

The End!