FITT Principles Presentation PDF

FITNESS THE FITT FITNESS PRINCIPLES FITNESS FITNESS PRESENTED BY CHARLOTTE FITNESS FITNESS HUEBNER THE FITT PRINCIPLES FREQUENCY INTENSITY TIME TYPE WHY KNOW THE FITT PRINCIPLES? The FITT principles...

FITNESS THE FITT FITNESS PRINCIPLES FITNESS FITNESS PRESENTED BY CHARLOTTE FITNESS FITNESS HUEBNER THE FITT PRINCIPLES FREQUENCY INTENSITY TIME TYPE WHY KNOW THE FITT PRINCIPLES? The FITT principles help us plan our workouts and the various parameters associated our physical activities 1. FREQUENCY HOW OFTEN? NUMBER OF TRAINING OR PHYSICAL ACTIVITY SESSIONS A WEEK EX. 2 TRAINING SESSIONS A WEEK 2. INTENSITY HOW HARD? LIGHT MODERATE VIGOROUS INTENSITYLEVELS CONVERSATIO BREATHING HEARTRATE N LIGHT NORMAL POSSIBLE NORMAL HEARTRATE A SLIGHLTY OUT MODERATE POSSIBLE BIT OF BREATH ACCELARATED ++ VIGOROUS OUT OF BREATH DIFFICULT ACCELERATED 2. INTENSITY TWO MAIN WAYS INTESITY CAN BE MEASURED: 1. OBJECTIVE WAY 2. SUBJECTIVE WAY  Heartrate (number of beats/ min) OBJECTIVE Max heart rate formula (Simple method): 220 – age METHOD Low to moderate intensity: 65% to 75 % Moderate to vigorous : 75% to 85% Very vigorous to extremely vigorous: 85% to 100% Target Heartrate based off of Max Heartrate: 220 – age= = FC max __________ beats/minute Max HR ____________ beats x 65% = ____________ beats/minute = ______/10 secs Max HR ____________ beats. x 75% = ___________ battem./minute = ______/10 secs Max HR ________203_____ beats x 90% = __________ battem./minute = ___/10 secs F I T N E SS P R E S E N TAT I O N 9 Target Heartrate based off of Max Heartrate: 220 – age= 220-17____ = FC max _203___________ beats/minute Max HR ______203_______ beats x 65% = _______131______ beats/minute = __26____/10 secs Max HR _______203______ beats. x 75% = __152___________ battem./minute = ___25___/10 secs Max HR ________203_____ beats x 90% = ____183_________ battem./minute = __30____/10 secs F I T N E SS P R E S E N TAT I O N 10 HTTPS://W W W. YO U T U B E. C O M / WA TCH?V=UZ RZDDMOD_ M&AB_CHA NNEL=PHY SIOTUTORS  Borg perceived exertion scale SUBJECTIVE METHOD F I T N E SS P R E S E N TAT I O N 12 3. TIME HOW LONG? EX. 45 MIN WORKOUT 3. TYPE WHAT KIND OF EXERCICE? EX. RUN, CROSSFIT, DANCING, BASKETBALL HOW DO WE CHOOSE WHAT TYPE OF PHYSICAL ACTIVITY TO DO? ACCORDING TO OUR OBJECTIVES BUT ALSO WHAT TYPE OF EXERCICE WE FIND FUN! WO EXTRA FITT PRINCIPLES 1. FUN 2. RECOVERY F I T N E SS P R E S E N TAT I O N 15 F REQUENCY Exercice broken into several “sessions” I NTENSITY Moderate to vigorous T IME Minimum 2 ½ hours a week (150min), at least 10min at a time Must involve a variety of T YPE aerobic activities and muscle and bone strengthening activities Recovery according to intensity F I T N E SS P R E S E N TAT I O N 17 Over-training F I T N E SS P R E S E N TAT I O N 18 Maintaining F I T N E SS P R E S E N TAT I O N 19 Improving F I T N E SS P R E S E N TAT I O N 20  THANK HEALTH CANADA RECOMMENDATIONS YOU THANK YOU THANK YOU F I T N E SS P R E S E N TAT I O N 26