Using the FITT principle, cardiovascular exercise should have the following components: Frequency – Doctors and Personal Trainers will normally recommend that you perform cardiovascular exercise 3 to 5 days a week. Type - Exercise that requires the use of large muscles groups at an easy to moderate level. Frequency is how often the workout will occur; let’s say within a training week. 9. Using SMART principles means I will set up a 6 week plan to improve my fitness with goals that are, specific to my sport and weaknesses, measurable, achievable and realistic. The F.I.T.T. Frequency is how often you work out, typically measured by the number of sessions per week. Increasing strength requires lifting progressively heavier weight loads. Muscular fitness is another key component of a fitness training program. Intensity or how hard ; Between 55 and 65 percent, up to 90 percent of your maximum heart rate [Equation for max HR: 208 - 0.7 (age)] Between 40 and 50 percent, up to 85 percent of your heart rate reserve Using the FITT Principle Let's look at some examples of how the FITT Principle might work. See how much you know about F.I.T.T workouts by taking this test! For weight loss, any exercise that using a majority of your large muscle groups will be effective. Personal Exercise Program (PEP) Overview: ... To improve these element of fitness I will use SMART principles. For example, if you’re brand new to working out, a HIIT workout might be too much and render you too tired or sore the next day. What are your fitness goa ls? An acronym for “frequency, intensity, time and type,” the FITT Principle is what many trainers use to structure workouts and what you can use to customize yours. Walking, biking, jogging, skating, or rowing are just a few examples of aerobic activities. Using your activities as examples, reflect on your use of FITT principles by completing the chart below: Sample: FITT Principle Activity Explanation Frequency 3-mile bike ride I ride this route 2-3 times a week. The principle applies to duration and volume of training, as well. If you want to build strength, use heavy weights to do a more sets with fewer reps (five sets of three reps each, for example). You may not even know where to start! Time . For example, a long run should occur one time within a training week. Your fitness program plan is much more likely to be successful if you choose activities that you enjoy doing. Basic Exercise Guidelines. How to Improve Cardiovascular Endurance Using the F.I.T.T. Examples: resistance training, walking, running programs It will help you start on the right track, keep you improving, and make exercise more interesting, lasting, and fun! Examples: cardiorespiratory endurance/aerobic fitness, musculoskeletal fitness, training principles, FITT (frequency, intensity, time, type) principle 11.FM.5 Design, implement, evaluate, and revise an exercise routine that contributes to the health-related fitness components. Designing Your
Cardiorespiratory Fitness Program . Rubric Score Page 7 Personal Fitness Plan Activity Log ~ Week 1 Directions: Using the FITT Principles and Table as a guide, create a 2 week fitness log of activities you plan to do. These are areas that you would put some focus on if you had the chance to start a program. Program Examples; Program Outline Examples & Samples; In the presence of various individuals with different potentials, managers or office heads usually feel the need to plan for a training, which, if done properly will help such individuals improve their potential. Time or duration ; An exercise session of 20-60 minutes is recommended to gain significant aerobic benefits. It stands for Frequency, Intensity, Type, and Time. It is this frequent so the the person doing this program can stay very fit and improve all the skills that are needed to play soccer at a high level. Formula for all the Fitness Components. For instance, do you want to be able to run for 30 minutes four times per week? A second aspect to consider is your fitness level. Be specific in your answers. Strength training. Directions Program Plan Design – FITT Principle Using the FITT principle as a guideline, design a basic cardiovascular and weight program plan. Formula. Consider activities that you presently participate in and enjoy. How to Determine Exercise Intensity. Here’s a FITT primer to help you meet your goals. Or do you want to lose 5 pounds in a month? Frequency of Exercise For general fitness the ACSM recommends 2–3 days per week for weight training. He should do exercises that use his own bodyweight since he is a child. Strength training can help you increase bone strength and muscular fitness, and it can help you manage or lose weight. Think of The FITT principle as a set of rules that must be adhered to in order to benefit from any form of fitness training program. List your “problem” body areas where you think you are over fat, over or under developed. FITT Principle for Flexibility F Frequency of Exercise How Often Minimum two to three times a week Best to do some stretching daily I Intensity of Exercise How Hard You should stretch to the point where you feel tension, not pain. Aerobic means “with oxygen” and includes continuous activities that use oxygen. There is a principle called the FITT principle. Lecture Notes. Intensity - Exercise within your target heart range. Time - Exercise 30 to 60 minutes per workout. Luckily, if you have a few health goals in mind, it can be pretty simple when using the FITT principle. Intensity is how hard you are working. Example 2 Personal Exercise Programme . prevents diseases develops muscles and bones for increased strength and endurance controls body weight by burning calories reduces stress, anxiety, and depression and improve mood. Choose Option A OR Option B: A. If you’re an older adult looking to establish an exercise routine, you should, ideally, be able to incorporate 150 minutes of moderate endurance activity into your week. These rules relate to the Frequency, Intensity, Type and Time (FITT) of exercise. Regular exercise. Personal Fitness Questionnaire (Continued) 4 8. Exercise plan for seniors. The F. I. T. T. Principle details how to safely and effectively progress a workout program, and it involves Cardio, strength, stretching, and injury prevention. Everyone's starting point is different, but here are some very general examples. Example: running, cycling, swimming. This easy to remember acronym compiles 4 concepts that all exercise programs utilize. The FITT principle applies to this exercise program in the following ways: Frequency The frequency of the training in this exercise program is six days per week. Reminder: The FITT table provides some examples of what your activity log should include. Improving cardiovascular fitness involves sustaining submaximal activities for extended periods of time. This plan should be made for 8 to 12 weeks and then Justin’s fitness levels should be tested to see what his gains and improvements are to make changes to the fitness plan using the President’s physical fitness test. That can be discouraging, and it might lead you to give up on your program. All workout programs are constructed upon those factors. F.I.T.T stands for Frequency, Intensity, Time and Type, and if one follows the plan effectively will stand a chance of getting the abs they want and having a healthy body. FITT Principle Activity Explanation Frequency Intensity Time Type Section 5: Fitness Tracker Data You have two options to complete this section. Be Smart About the Workout Routines You Use. It might also lead to injury if your body is not ready for that intense of a workout. Here's Home Base's Chris Manzano to explain in all in our #HBHealthAtHome Fitness Education segment. Is it achievable? Make sure to create your fitness plan so that it bests meets your physical needs. Be sure to specify a training goal and include exercises that workout the entire body. Try writing out your plan on paper, for example. Example 2 Personal Details Name: Example 2 Age: 15 ... FITT – F is for frequency of how many times per week you practice your required training. What do I want to get out of this fitness program? Ask specific questions: What are my goals? How much exercise? In this lesson, you will design a personal fitness program using the FITT principle. For example, if you’re looking to improve your cardio-vascular fitness, then exercises like walking, jogging, swimming, bike riding, stair climbing, aerobics and rowing are very effective. The baseline will depend on your health and fitness goals. Often, you can modify your current hobbies to suit your fitness regimen. Fitness journals are very helpful when it comes to maximizing the results of every single thing that you do in the gym, or even during your home workouts and including your daily food intake. 9+ Bullet Journal Examples; This is when the role of a fitness journal would enter. Aerobic exercises are best for developing cardiovascular fitness. Type of activity ; Uses larger muscle groups and is rhythmic in nature. 12-week fitness plan -Exercise Secondary navigation. Frequency - Exercise 4 to 5 times per week. An easy way to remember how your program is prescribed is to use the FITT principle. In order to get the most benefit from working out, you should have a personal workout program. For example, you could alternate periods of brisk walking with periods of leisurely walking, or include bursts of jogging in your brisk walks. So, get out there and get moving using the FITT Principle! 18+ Training Program Examples Frequency, ... V0 2 is an indicator of your fitness level. Using a generic, one-size-fits-all workout routine is not the best way to attempt to accomplish your fitness goals. Your Current Ability and Fitness Level. For example if a person was doing training twice a week, and they wanted to improve their overall fitness, this person would train six times a week. Using the FITT Formula to Design a
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