FITT

FITT Principle

Discussion of the FITT Principle

Open Ended

Why is exercise important? Briefly describe at least three benefits of exercise.

How does learning about fitness terminology impact your health?

Physical Activity vs. Exercise

• Physical Activity: any movement that works the larger muscles of the body, such as arms, legs, and back muscles. Basically, not being sedentary (very little movement).

• Exercise: physical activity that is planned, structured, and repetitive, that results in improvements to your health and fitness level.

Open Ended

What is the difference between exercise and physical activity?

List and describe three examples of physical activity.

List and describe three examples of exercise.

Types of Exercise

• Cardiovascular (Aerobic) Exercise: Continuous activity in which the heart can supply all the oxygen the muscles need. Heart rate remains elevated for a period of time (usually over 30 min).

• Examples: jogging, swimming, cycling, etc.

• Muscular Strength/Endurance (Anaerobic): Physical activity done in short, fast bursts in which the heart cannot supply blood and oxygen as fast as muscles use it. Activity that cannot be sustained for a long period of time.

• Examples: weight-lifting, sprinting, calisthenics (push-ups, sit-ups, jumping jacks, etc.)

Types of Exercise Cont.

• Flexibility: the ability of each joint to express its full range of motion.

• Stretching a muscle to the full extent of your ability and holding it for 15 to 30 seconds is what's called a static stretch

• Examples: butterfly stretch, quadricep stretch, straddle stretch, yoga, pilates

Multiple Select

Which of the following are examples of cardiovascular fitness?

• biking

• weight lifting

• swimming

• sleeping

Multiple Choice

Flexibility is not as important as cardiovascular fitness.

• True

• False

Open Ended

List two activities that would help improve cardiovascular (aerobic) fitness.

List two activities that would help improve muscular strength/endurance (anaerobic).

List two activities that would help improve flexibility.

Open Ended

The F in the FITT Principle stands for:

Open Ended

The I in the FITT Principle stands for:

Open Ended

The First T in the FITT Principle stands for:

Open Ended

The Second T in the FITT Principle stands for:

Open Ended

After viewing the FITT Principle plan for cardiovascular endurance, develop a plan using FITT for one week to help improve your cardiovascular endurance.

Example: F (3 days bike ride/ 3 days running); I (60-75% Max HR); T (45 minutes biking/30 minutes running); T (exercise bike, running outdoors)

Multiple Choice

Cardiovascular exercise only helps you improve physically.

• True

• False

• What is cardiovascular exercise?

Open Ended

List two mental, two emotional, and two physical benefits of aerobic exercise.

Multiple Choice

Male recommendations are different than female recommendations for muscular strength/endurance.

• True

• False

Open Ended

Why is muscular strength and endurance an important aspect of exercise?

List and describe three ways to implement muscular strength in to your FITT plan (i.e. what type of exercises, how many repetitions, sets, etc.)

Open Ended

As a fitness instructor, my client comes and says they haven't exercised in three months. However, before those three months they were in great shape. What likely has occurred?

List and describe two ways to prevent reversibility from occurring.

Open Ended

REVIEW TIME

What does FITT stand for?

Describe what each component of FITT means.

Provide one example for each component of FITT.

Poll

I am able to describe the FITT Principle and its components.

• Yes

• No, I need to review it more

• I don't know what we're doing.

• I'm not paying attention

Poll

I feel confident in utilizing the FITT Principle when designing a workout regimen.

• Yes

• No, I need to review it more

• I don't know what we're doing.

• I'm not paying attention