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Time to get F.I.T.T Lenape High School

Time to get F.I.T.T Lenape High School. Ali Goodman. F.I.T.T ?. F.I.T.T Principle stands for: Frequency Intensity Time Type of your exercise Used for both resistance training and cardio respiratory training. Frequency . Resistance training

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Time to get F.I.T.T Lenape High School

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  1. Time to get F.I.T.TLenape High School Ali Goodman

  2. F.I.T.T ? • F.I.T.T Principle stands for: • Frequency • Intensity • Time • Type of your exercise • Used for both resistance training and cardio respiratory training

  3. Frequency Resistance training • Refers to how many times a week you work a specific muscle group Cardio Respiratory Training • Refers to how many times a week you participate in cardiovascular exercise • Minimum of three sessions per week , 5 to 6 sessions per week

  4. Intensity Resistance Training • Has three components • Three components: • amount of weight lifted • the number of repetitions completed • the length of time it took to complete exercises Cardio Respiratory Training • Referring to your VO2 max • Heart rate is the primary measure of intensity • 50-70 % of maximum of heart rate is a good place to start

  5. Time Resistance Training • Doesn’t matter how much time is spent in the weight room.. • matters how much time is actually spent lifting Cardio Respiratory Training • How long the work out is • Most individuals should exercise for 20 to 30 minutes

  6. Type Resistance Training • Types of activities: • squats • shoulder press • push ups Cardio Resistance Training • Types of activities: • Swimming • Bicycle • Jogging

  7. How can F.I.T.T work for you Resistance Training The American College of Sports Medicine: • States that the minumum amount of resistance training for a healthy lifestyle is working each muscle group: • 2 to 3 days a week • Doing atleast one set for each muscle • 8 to 12 reps for each set

  8. Resistance Training Strength Training • Work each muscle group 1 to 2 days a week • 3 sets for each muscle • 3 minutes rest between each rep

  9. Resistance Training Muscle Training • Work each muscle group 2 to 3 days a week • Do 3 sets of each muscle being worked • 12 reps of each set • When toning muscles, individual should be working out 60-70%

  10. Resistance Training Muscle Building • Work each muscle group 2 days a week • 8-12 reps in each set • it is important they give themselves 90 sec rest in-between each rep • when muscle building the individual should be working at 70-80 %

  11. Resistance Training GIRLS : Did you know • gaining muscle helps you burn more fat! • you can be in the weight room making your muscle stronger and burn MORE fat!!! • Don’t be afraid to gain some muscle mass! Check it out !!

  12. Progression • Depends on fitness level, health status, age, and fitness goals • Consist of three stages • Maintenance conditioning stage • Improvement conditioning stage • Initial conditioning stage

  13. Maintenance Conditioning Stage WOW It will last a whole lifetime • 70% VO2 Max • 20-30 min a day • 3-4 days a week • GOAL: make training into your regular long term goal and make sure you enjoy it

  14. Improvement Conditioning Stage Last 4-5 months • 50-85% VO2 Max • 20-45 min a day • 3-5 days a week • Energy expenditure 2000 cals/week • GOAL: Maximize aerobic fitness

  15. Initial Conditioning Stage Last about 4-6 weeks • 40-60% VO2 Max • 10-20 minutes a day • 3 days a week • Avoid delayed onset of muscle soreness • (DOMS) • GOAL: is to develop a baseline fitness and to promote compliance through self efficacy DOMS

  16. How can F.I.T.T work for youCardiovascular • Do not burn yourself out in the first week • Start off slow ! • improvements in VO2 max: • Work out 3 to 5 times per week • Change up your works outs so you do not get Bored

  17. Cardiovascular • workouts should range from 50-85% of an individual’s VO2 max • 85% level will increase VO2 at it’s max. • last between 20 and 45 minutes • Instead of time: • In the 20 to 45 minute time window an individual should be able to burn 200-400 calories • focus could be one how many calories are burned.

  18. Cardiovascular • Is 30 minutes too long for you? • That can be SOLVED • Studies show that individuals who work out at the same pace everyday, do not work themselves as hard • 10 minute cardiovascular work out plans have been proven to be just as beneficial • The harder you work out, the more calories you burn

  19. Cardiovascular Train the way you play! • If training for lacrosse, running 5 miles every day will not be beneficial for them • Lacrosse is a game with a lot of sprints and jogging in between • To train for lacrosse, work on: • Wind sprints Jogging with sprinting intervals throughout

  20. Cardiovascular • more muscles used; the more calories you will burn • Example: Running will use more muscles than biking

  21. Get F.I.T.T • For more information visit this website: • http://www.sport-fitness-advisor.com/fitt-principle.html

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