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

Time to get F.I.T.TLenape 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

Refers to how many times a week you work a specific muscle group

Cardio RespiratoryTraining

Refers to how many times a week you participate incardiovascular exercise

Minimum of three sessions per week , 5 to 6 sessions per week

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 RespiratoryTraining

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

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

Type

Resistance Training

Types of activities:› squats› shoulder press› push ups

Cardio Resistance Training

Types of activities:› Swimming › Bicycle › Jogging

How can F.I.T.T work for youResistance 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

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

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%

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 %

Resistance Training

GIRLS : Did you know

gaining muscle helps you burn more fat! you can be in the weight room making yourmuscle stronger and burn MORE fat!!! Don’t be afraid to gain some muscle mass!

Check it out !!

Progression

Depends on fitness level, health status, age, and fitness goals

Consist of three stages› Maintenance conditioning stage › Improvement conditioning stage› Initial conditioning stage

Maintenance Conditioning Stage

It will last a whole lifetime 70% VO2 Max 20-30 min a day 3-4 days a week G O A L : make training into your

regular long term goal and make sure you enjoy it

WOW

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 G O A L : Maximize aerobic fitness

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) G O A L : is to develop a baseline fitness

and to promote compliance through self efficacy

DOMS

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

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.

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

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

Cardiovascular

more muscles used; the more calories you will burn › Example: Running will use more muscles

than biking

Get F.I.T.T

For more information visit this website:

› http://www.sport-fitness-advisor.com/fitt-principle.html