June SmithF.I.T.T. PRINCIPLETeacher Page * This lesson deals with the F.I.T.T Principle. It is designed to help the students with the meaning of F.I.T.T. The students will need their pencils and journals. A variety of answers are acceptable to a few of the questions and a discussion should follow.
FREQUENCY HOW OFTEN YOU EXERCISE To begin a workout schedule, exercise 3-5 times a week with no more than 2 days and no less than 1 day between sessions.
INTENSITY HOW HARD YOU EXERCISE * START SLOWLY AND BUILD ENDURANCE. * WORKSHEET – FIGURE OUT YOUR TARGET HEART RATE AT REST, DURING WORKOUT, AND MAXIMUM HEART RATE.
TIME HOW LONG YOU EXERCISE • FOR AEROBIC EXERCISE, START WITH TWENTY TO THIRTY MINUTES IN YOUR TARGET HEART RANCE AS A GOAL. • WHEN WEIGHT TRAINING, DO EXERCISES SLOWLY!
TYPE THE TYPE OF EXERCISE YOU PERFORM WILL DECIDE YOUR FITNESS LEVEL • AEROBIC – Brisk exercise that promotes the circulation of oxygen through the blood and is associated with an increased rate of breathing. • Aerobic exercises causes your heart to beat faster than normal and increases your breathing • The body creates energy for a long non-stop time.
PHASES IN A CARDIOVASCULAR PROGRAM • Warm-up period = stretching • Aerobic activities • Endurance experiences for muscle strength • Cool-down period
SOME BASIC PRINCIPLES OF EXERCISE • Exercise with regularity. • Vary your exercises. • Don’t overdo. • Be specific toward your goals. • Progress slowly – don’t increase by more than 10% per week. • BE PATIENT!
WHAT SUGGESTIONS WOULD YOUR GIVE SOMEONE TO HELP THEM STAY WITH THEIR EXERCISE PROGRAM?
POSSIBLE ANSWERS • Exercise about the same time each day. • Vary your choice of activities. • Exercise with a friend • Set short term and long term goals. • Don’t get discouraged!
MUSCULAR STRENGTH • Weight training • Push ups • Pull – ups / Chin – ups • Flex Arm Hang
MUSCULAR ENDURANCE • CURL-UPS • JOGGING • PUSH-UPS • CRUNCHES
CARDIOVASCULAR FITNESS • Jogging • Walking • Swimming • Rope – Jumping • Aerobic Dancing
FLEXIBILITY Stretching (static or moving) Weight Training
BODY COMPOSITION • REDUCE CALORIC INTAKE TO LOSE WEIGHT. • INCREASE CALORIC INTAKE TO GAIN WEIGHT.
FINAL THOUGHTS • WHEN WRITING YOUR OWN PROGRAM, BE SURE TO TEST ALL HEALTH-RELATED FITNESS COMPONENTS. • EACH WORKOUT SHOULD BE INDIVIDUALIZED!
EVALUATE • WHEN PLANNING A FITNESS PROGRAM, EVALUATE THE RESULTS AS YOU GO AND MAKE ADJUSTMENTS.