F.I.T.T. Principle 12th Grade Health By Jeff Tomkinson
How often • Number of times an activity or exercise is performed per week. • Determined by recovery time • Highly intense workouts require longer recovery times
How hard • Level of difficulty one is working during an activity or exercise. • Varies with each component of fitness
Duration • Amount of time spent per activity or exercise. • Varies for each component of fitness • Greater the intensity, the less time required
Mode of activity • The kind of activity or exercise one decides to engage in. • Varies with each component of fitness • Relies mostly on personal fitness goals and preferences
Cardiovascular Endurance Flexibility Muscular Strength and Endurance
F – 3-5 times per week • I – 65-90% of maximum heart rate • T – 20-60 minutes • T – Running, swimming, biking, stair climbing, rowing, walking, etc.
F – 2-3 times per week • I – Higher repitions (12-20) and lighter weight for endurance; lower repitions (5-10) and heavier weight for strength • T – Varies depending on workouts • T – Free weights, weight machines, bands, cable machines, bodyweight, etc.
F – 2-3 times per week • I – Stretch to point of slight tension or mild discomfort • T – No less then 10 seconds per stretch • T – Static, Ballistic (dynamic), PNF, active isolation