1. Muscular Strength and Endurance
The FITT Principle
Muscular Strength and Endurance

2. Muscular Endurance
The ability to contract a muscle many times or hold a contraction with minimal fatigue

3. Muscular Strength
The amount of force a muscle can produce against resistance one time.

4. Benefits of Muscular Strength and Endurance
Reduced risk of musculoskeletal injury, including low back pain
Improved posture
Enhanced bone mass with aging
Increased energy
Reduced stress
Improved self esteem, decreased feeling of anxiety and depression

5. FITT Principle
Scientific principle of exercise used in planning a fitness program
F= FREQUENCY, how often you should workout
I= INTENSITY, how hard you should workout
T= TIME, how long your workout should last
T= TYPE, what exercise(s) should be used

6. FITT recommendations:
FREQUENCY: days/week
INTENSITY: Adjust: speed, reps, sets, weight, rest, difficulty of exercise
TIME: minutes
TYPE: Resistance Exercises

7. Types of muscular fitness training
Modalities:
Machine, body weight, free weight, exercise ball, medicine ball.
Example exercises:
Bench press, lunges, bicep curls, crunches, push-ups, medicine ball passes.

8. Sample Program for Core Strength
Frequency: 3 days/week Intensity: Curl ups and Raised leg crunches: Week 1: 4 sets of 5 repeat 1 time Week 2: 2 sets of 10 repeat 2 times Week 3: 2 sets of 10 repeat 3 times Week 4: 3 sets of 10 repeat 1 time

9. Sample continued
Intensity (continued): Plank and V sit: Week 1 : hold for 15 seconds repeat 2 times Week 2: hold for 15 seconds repeat 3 times Week 3: hold for 30 seconds repeat 1 time Week 4: hold for 30 seconds repeat 2 times

10. Sample continued
Time: 20 minutes Type: Core Strength Exercises: Curl up Raised Leg crunches V sit Plank

11. Apply your Fitness Knowledge
Prescription for Good Health! Create a glog demonstrating your ability to apply the FITT Principle to Muscular Fitness in the Core area of your body. Use the information in this presentation and the sample given to create a 4 week core fitness program following the FITT Principle. Requirements: At least 4 exercises are depicted in picture or video. All four areas of the FITT principle are covered. 4 week program is evident. List at least 4 benefits of muscular strength and endurance. A rubric will be available.