1. FITT Principle

2. How often the activity is performed
4-5 times per week F R E Q U N C Y

3. How much effort is needed to perform the activity
Cardiovascular – % of maximum heart rate
Muscular – dependant on goals - endurance, hypertrophy, or strength I N T E S Y

4. Cardiovascular Intensity
Max. Heart Rate
MHR
Target Heart Rate
THR
220-age
Ex: =200 bpm (beats per min.)
MHR x 60%
MHR x 80%
Ex: 200x0.6=120
200x0.8=160
THR= bpm
Your turn - Calculate your MHR and THR

5. T I M E How long or the duration of the activity
At least 30 minutes at a time of sustained exercise
60 minutes a day to manage body weight and prevent gradual unhealthy weight gain in adulthood T I M E

6. T Y P E Specific activity performed Cardiovascular Resistance Training

7. Other principles

8. Specificity
Training muscle groups and energy systems that are “specifically” used in the sport or activity that you are training for
What types of exercises would be appropriate for a softball player?
What about a basketball player?

9. Overload
Providing a greater stress on the body that it is normally familiar with
In other words we need to increase the workload in order to improve our fitness, strength, or endurance.

10. Progression A gradual and logical overload over a period of time
Ex: increasing either frequency, intensity, or time

11. Guided Practice

12. Soccer Player
Plan a one week exercise routine for a 15-year old female who plays soccer.

13. Independent Practice

14. Middle-aged mom
Plan a two week exercise routine for a 50-year old mother who wants to lose weight.