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The F.I.T.T. Principle

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by

Adam Baumgartner

on 8 November 2016

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Transcript of The F.I.T.T. Principle

The
F
.
I
.
T
.
T
. Principle
What is the
F
.
I
.
T
.
T
. Principle?
The
F
.
I
.
T
.
T
. Principle is an easy way for people to begin exercising. This acronym stands for
Frequency
,
Intensity
,
Time
, and
Type
. Utilizing the
F
.
I
.
T
.
T
. Principle will help you get in shape and improve your physical fitness. While you are exercising, keep in mind the components of physical fitness.
F
I
T
T
requency
ntensity
ime
ype
Frequency
is how often you will exercise. You need to find a balance in frequency so your body experiences stress but is able to rest and repair itself.
Intensity
is the amount of work and effort you put in during the workout session. As with frequency, it requires a good balance. You must strain the body, but not so hard that overtraining, injury, or burnout results.
Time
is how long you will work out for. The length of the workout session is often dependent on the type of exercise and the intensity.
Type
is simply what variety of exercise you choose to do. You can pick anaerobic or aerobic exercise. Also, type includes the specific exercises you will complete.
Example Fitness Plan
Here is an example of a workout plan than utilizes the F.I.T.T. Principle.
Swim
(Type)
at 2mph
(Intensity)
for one hour
(Time)

four times per week
(Frequency)
.
If you are a beginner, it is recommended that you start off with a lower
frequency
and
intensity
as well as a shorter
time
so you do not injure yourself. Also, choose a
type
of exercise that you will enjoy doing, or working out will be a chore. As you improve your fitness, you can increase the
frequency
,
intensity
, and
time
.
Aerobic vs. Anaerobic Exercise
Aerobic exercise and anaerobic exercise are two different types of exercise which your body responds differently to.
Aerobic exercises
involves
elevating your heart rate for a certain period of time
. Running and swimming at a constant pace would be examples of aerobic exercises. On the other hand, during
anaerobic exercise
you
perform an exercise in short bursts of energy
. Weight lifting and sprinting are examples of anaerobic exercises because they are high-intensity and focus on muscle strength. It is important to incorporate both aerobic and anaerobic exercise into your workouts.
Components of Physical Fitness
Cardiovascular fitness
: How efficiently your heart and lungs work while you exercise. After you stop, how quickly they return to zero. Also, how your body uses and disposes of carbon dioxide.
Muscular Strength
: The most weight you can lift or the most force you can exert at one time.
Muscular Endurance
: The ability of a muscle to repeatedly use a force over a period of time (how many times you can lift the weight)
Flexibility
: The ability to move joints fully and easily through a full range of motion.
Body Composition
: The ratio of fat to muscle in your body.
Heart Rate
Taking your heart rate is a great way of determining how hard you are working. You can use the following formula to find your target heart rate zone.
Maximum Heart Rate (or MHR): 220 - age
Exercise Heart Rate:
Low End = MHR * 0.6
High End = MHR * 0.8
Example -
20
year old
MHR: 220 -
20
=
200
Exercise Heart Rate:
Low End =
200
* 0.6 = 120
High End =
200
* 0.8 = 160
So, the target heart rate zone for a 20-year-old would be between 120 and 160.
F
.
I
.
T
.
T
. Guidelines by the ACSM
Recommendations
Type
: Aerobic exercise
Frequency
: 3-5 times per week
Intensity
: 60-85 percent of your maximum heart rate
Time
: 20-60 minutes

Type
: Anaerobic Exercise
Frequency
: 2 times per week minimum
Intensity
: 70-85 percent of your one-rep maximum
Time
: 8-10 reps and 1-3 sets
Full transcript