fitt principle. frequencyfrequency how often the activity is performed 4-5 times per week

FITT Principle

F

R

E

Q

U

E

N

C

Y

How often the activity is performed4-5 times per week

I

N

T

E

N

S

I

T

Y

How much effort is needed to perform the activityCardiovascular – 60-80

% of maximum heart rate

Muscular – dependant on goals - endurance, hypertrophy, or strength

Max. Heart RateMHR

Max. Heart RateMHR

220-ageEx: 220-20=200

bpm (beats per min.)

Cardiovascular IntensityTarget Heart Rate

THR

Target Heart RateTHR

MHR x 60%MHR x 80%

Ex: 200x0.6=120 200x0.8=160 THR=120-160 bpm

Your turn - Calculate your MHR and THR

T

I

M

E

How long or the duration of the activityAt 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

Y

P

E

Specific activity performedCardiovascular

orResistance Training

Other principles

SpecificityTraining muscle groups and energy systems that are “specifically” used in the sport or activity that you are training forWhat types of exercises would be

appropriate for a softball player?What about a basketball player?

OverloadProviding a greater stress on the body that it is normally familiar withIn other words we need to increase

the workload in order to improve our fitness, strength, or endurance.

ProgressionA gradual and logical overload over a period of timeEx: increasing either frequency,

intensity, or time

Guided Practice

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

Independent Practice

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