Download FITT Principle note sheet

Physical Education
F.I.T.T. Principle Notes
Frequency:
How often should you exercise?
 3-6 times a week for cardio. (most days of the week)
 Every other day (3 days a week) for strength training.
 Every day for flexibility
Intensity: How hard should you work?
 Cardio must be done with the heart rate in the THRZ (Target
Heart Rate Zone) THRZ= 60-75% of maximum heart rate which
is 220 minus your age.
For a 15yr old, the heart rate should be between 123-154 (6075%)
 Strength training can be achieved using one of two
methods:
1) OVERLOAD PRINCIPLE: where one works the muscle
group(s) to failure.
2) PROGRESSIVE RESISTANCE: Training with gradual increase
of the weight lifted and the number of repetitions needed to get to
failure.
 Flexibility: stretches held until the muscle stays stretched.
Time:
How long should you work?
 Cardio: for a minimum of 20 continuous minutes in the THRZ
OR Three Ten-minute sessions working in the high end of the
THRZ.
 Strength: as long as it takes to totally fatigue the muscles you
are working on.
 Flexibility hold stretches for 30 seconds.
Type:
Three types of exercises for fitness
(All are needed for overall fitness)
 CARDIOvascular training (aka aerobic-with oxygen) and
 STRENGTH training (aka anaerobic-without oxygen)
 Flexibility: keeping the muscles long to avoid injury and
increase range of motion in joints