EXERCISE PRINCIPLES“FIT” PRICIPLE:F = Frequency: how often the exercise is performed

I = Intensity: how hard the exercise is performed

T = Time: how long the exercise is performed

*** So, why is this important? ***

•It defines our exercise program and helps us know what to manipulate so we can achieve optimal results!

•Let’s use this principle and apply it to the fitness components.

MUSCULAR STRENGTHThe ability of a muscle to apply

maximum force one time. “max out”

F = need 48 hours for muscle to rebuild

I = 100%, 1 RM (repetition max)T = one time

MUSCULAR ENDURANCEThe ability of the muscle to work

over a period of time.F = 3-5 x/week, must allow time

for the muscle to grow (48 hours or alternate days)

MUSCULAR ENDURANCE (cont)

I = 60 – 85% of 1RM (the amt of wt you can lift once)

T = Repetitions (slow, full ROM)3 sets 12-20 reps (tone,

endurance)3 sets 4-8 reps (strength)

CARIORESPIRATORY ENDURANCE

The ability of the heart & lungs to provide oxygen to muscles over an extended period of exercise.

F = 5x/week

I = Target Heart Rate (220-age) x 60-85%My THR = ________

or Perceived Exertion Scale

T = 20-60 minutes

Cardio Intensity (continued)Perceived Exertion Scale

15 Point Scale

6 - 20% effort7 - 30% effort - Very, very light (Rest)8 - 40% effort9 - 50% effort - Very light - gentle walking10 - 55% effort11 - 60% effort - Fairly light12 - 65% effort13 - 70% effort - Somewhat hard - steady pace14 - 75% effort15 - 80% effort – Hard16 - 85% effort17 - 90% effort - Very hard18 - 95% effort19 - 100% effort - Very, very hard20 - Exhaustion

FLEXIBILITYThe range of motion of a joint.

* depends on bone structure, ligaments, muscles, and tendons

F = daily, pre & post work out I = controlled, mild tension, short of

painT = 15-30 seconds

BODY COMPOSITIONThe ratio of lean body weight to

body fat

Body Composition

Body Fat Percentage Categories

Classification Women (% fat) Men (% fat)

Essential Fat 10-12% 2-4%

Athletes 14-20% 6-13%

Fitness 21-24% 14-17%

Acceptable 25-31% 18-25%

Obese 32%+ 25%+

BODY COMP (cont)

Myth = Muscle weighs more than fat, but muscle is more dense & takes up less space. This is why the scale does not tell the whole tale.

Once an exercise routine is established, you can manipulate the FIT principle in weight training and cardio workouts to increase lean body weight and decrease % body fat.

So, what’s best? Long cardio workouts or short bursts of high intensity workouts?.....

Burning FatYou use both fat & carbohydrates for

energy when you exercise.Typically the body uses more fat as fuel

at lower intensities, but only a small amount.

What matters most is BURNING MORE CALORIES than you consume.

Interval training is a great way to decrease body fat percentage.

Example: 10 x 30 sec high intensity cardio, 1 min recovery (P 90X)

Weigh in on the following fitness programs….

1. Terri is trying to improve her muscular endurance. Her 1 R.M. for squats is 85 pounds. Describe Terri’s plan for squats as it relates to the FIT principle.

2. Gary is trying to improve his cardiorespiratory fitness by getting in “better shape”. He’s been jogging twice a week and really enjoys it. Gary is 20 years old. Please help Gary devise a plan using the FIT principle.