1. Sports Fitness

2. Session 4 Objectives The student will define and apply the F.I.T. T. principles to assist in developing an individual exercise prescription. The student will learn how using the F.I.T. T. principles will increase their level of fitness and increase sports performance. The student will learn how to use the F.I.T.T. components to reach their individual goals. SOLs: 11/12.1, 11/12.2, 11/12.3, 11/12.4, 11/12.5

3. Frequency You need to exercise at least 3 times a week For optimum fat loss/results, you need to train 5 times a week.

4. Intensity If you want to use the fat in the fat cells as energy during your workout, you can’t achieve it by walking on the treadmill for 20 minutes and call it a day. You need to get the heart rate up so that the body will tap into the body fat stores and use the fats for energy. You need to get your heart rate up to 75% to 85 % of your maximum heart rate in order to achieve fat loss.

5. Type You need to combine weight training and cardio training or a combination of both. There is no way you can separate the two. You need weight training to increase your muscle mass and boost up your metabolism. An additional 1-pound of muscle can help you burn 50 calories more without you doing anything! Imagine if you put on 4 pounds of lean muscle? Y You can burn an extra 200 calories per day by not doing anything at all!

6. Time The duration of your workout. You should spend at least 30 to 45 minutes for cardiovascular training and 30 to 45 minutes on weight training. If you are doing just cardio, do 45 minutes. If you are planning to do cardio training after your weights, go for 30 minutes.