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F.I.T.T.

F.I.T.T. The acronym F.I.T.T. describes the frequency (how often), the intensity (how hard), the time (how long), and the type (what kind) of activity necessary for improving and maintaining fitness. Defining Aerobic Fitness.

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F.I.T.T.

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  1. F.I.T.T. The acronym F.I.T.T. describes the frequency (how often), the intensity (how hard), the time (how long), and the type (what kind) of activity necessary for improving and maintaining fitness.

  2. Defining Aerobic Fitness Aerobic fitness is the “ability to perform large muscle, dynamic, moderate to high intensity exercise for prolonged periods” (ACSM 2000, p.68).

  3. Benefits of Physical Activity • Higher levels of academic performance. • Strengthens the heart. • Decreases blood pressure. • Increased energy. • Allows performance of more work and less effort. • Enhances appearance and feeling of well-being; improves quality of life. • Promotes healthy body composition. • Increases self-confidence and self-esteem. • Enhances sleep. • Improves lipid profile (increases HDL [good cholesterol], decreases triglycerides. • Helps weight control. (Physical Best Activity Guide 2005, pg. 18)

  4. F.I.T.T. Guidelines Applied to Aerobic Fitness

  5. Principals of Training • Overload Principal – a body system must perform a level beyond normal to adapt and improve physiological function and fitness. You can increase the overload manipulating the frequency, intensity, or duration (time) of an activity. • Progression Principal – how a person should increase the overload. The person should gradually increase the level of exercise by manipulating the frequency, intensity, time, or a combination of all three exercise components. • Specificity Principal – explicit activities targeting a particular body system must be performed to bring about fitness changes in that area. • Individuality Principal – takes into account that each person begins at a different level of fitness, has personal goals and objectives for physical activity and fitness, and has different genetic potential for change.

  6. F.I.T.T. Frequency How many times a week you exercise. It is recommended middle school age students exercise five to six times a week.

  7. F.I.T.T. Intensity How hard you are working. Middle school students should work between 60-90% their maximum heart rate to benefit their cardio vascular system.

  8. F.I.T.T. Time Middle school students should participate for 20 – 60 minutes of activity.

  9. F.I.T.T. Type Activity that involves the large muscle groups is necessary in meeting the F.I.T.T. standards.

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