FITT Principle: Study Guide

FITT Principle: Study Guide

FITT Principle: A formula in which each letter represents a variable for determining the correct amount of physical activity. F = frequency, I= intensity, T= time, T= type

Frequency: How often and activity is performed each week

Ex: Cardiorespiratory endurance: 5-7 sessions per week

Intensity: How hard an activity is being performed each session

Ex: Flexibility: the point of mild tension just below the pain threshold

Time: How long an activity is being performed each session

Ex: CRE – time spent working out is at least 60+ minutes per day

Type: Which activities are chosen

EX: CRE – activity that increase the heart rate to the appropriate intensity

Cardiorespiratory Endurance (CRE): is the ability of the heart, lungs, blood and blood vessels to supply enough oxygen and necessary fuel to the muscles during long periods of physical activity

Maximum Heart Rate (MHR): Highest number of times the heart can beat in one minute

Muscular Strength: the ability of the muscle or muscles to push or pull with its total force.

Being able to do 4-8 repetitions (heavier weights/resistance)

Muscular Endurance: the ability of the muscles to repeat a movement many times or hold a position without stopping to rest.

Being able to do 12-20 repetitions (lighter weights/resistance)

** Working between 8-12 reps would work on both MS and ME

Resistance Training: helps control body composition by increasing muscle mass which is part of fat-free mass and helps to build muscular strength and muscular endurance

Flexibility: the muscles’ ability to move a joint through a full range of motion

Dynamic Stretching: stretching muscles by moving parts of the body continuously, this type of stretch is typically done before performing an activity

Static Stretching: stretching muscles by holding it at a maximal stretch for an extended period (15+seconds)this type of stretch is typically done after performing an activity

Body Composition: the combination of fat-free mass and fat mass. This is everything the body is made up of, including fat, bones, muscles, organs and water. Body composition is affected by two major factors: the number of calories eaten (energy in) and the amount of activity performed and calories burned (energy out)

Healthy levels of Fat: helps the body by providing energy, insulation of organs, absorption of vitamins (A,D,E,K), and nerve conduction.