1. Fitt/Theories/Muscular strength
Corning union high school physical education

2. FITT
FITT stands for:
F- Frequency
I- Intensity
T- Time
T- Type

3. FITT
FITT stands for: F-
Frequency I-
Intensity
Time T- T-
Type

4. Frequency F-Frequency: How often?
Frequency answers the question “how often an activity is performed”
Examples: 3 days a week, 5 days a week

5. Intensity I-Intensity: How hard?
Intensity answers the question “how hard is the person working”
Examples: 150 beats per minute, body weight, 20 pound weights

6. Time
T-Time: How long?
Time answers the question “how long is the person engaged in the activity”
Examples: 15 minutes, 30 minutes, 3 sets of 8 repetitions, 3 sets of 15 repetitions

7. Type T-Type: What kind:
Type answers the question “what kind of activities is the person doing”

8. 3 Fitness Theories Theory of Overload Doing more than usual
Theory of Specificity
Completing certain activities to enhance a certain component of fitness
Theory of Progression
Slowly adding to your program

9. Muscular strength Definition:
The ability of a muscle to exert force. Strength is measured as the amount of force a muscle can produce one time.

10. The target is what you are aiming for as you become more experienced
ThreShold/Target
The threshold is the starting point, like the “threshold” or entryway of a door
The target is what you are aiming for as you become more experienced

11. MUSCULAR STRENGTH The ability of a duce one time. Definition:
The ability of a muscle to exert force. Strength is measured as the amount of force a muscle can produce one time.
The ability of a duce one time.
Frequency:
Threshold:
3 days per week
Target:
Every other day
Intensity:
*80 to 100% of your maximum effort.
*Lift heavy weight with fewer repetitions.
*Loads increased gradually (Progression-Progressive Resistance)
Time:
1 to 3 Sets of 3 to 8 reps
3 to 4 Sets of 1 to 4 repetitions
Type:
* Body Weight Exercises
*Weight Training (Olympic weights, resistance machines, free weights)
* Using weighted objects.

12. Types of MUSCULAR STRENGTH wOrkouts

13. STRENGTH TRAINING TERMINOLOGY
Repetitions- Number of time an exercise is completed without a break.
Sets- The number of groups of repetitions of a particular exercise. Example: 3 Sets of 8 repetitions
Rest-The time necessary for muscle to recover after periods of overload ( A SET).
Load- the amount of weight lifted for each repetition.
Isometric- When there is tension in the muscle, but no change in the muscle length.
Concentric- When the muscle shortens during contraction.
Eccentric-When the muscle lengthens during contraction.

14. Monday
Wednesday
Friday
Exercise
Load
Sets
Repetitions
Squats
BW-bodyweight 2 4 BW
2 X 4
Push-ups
Split Squats
Front Pedestal
30 sec. 5
2 X 5
35 sec. 3
3 X 4
3 X 4