Intensity Fitt Principle Workout Plan Example Pdf

Intensity is how hard you are working while you are exercising.

Intensity fitt principle workout plan example pdf. Fitt principles chart fitness and or health benefit variables f frequency i intensity t time t type cardiovascular endurance aerobic 3 to 5 times per week moderate to vigorous intensity 60 to 85 of maximum heart rate minimum of 20 minutes continuous motion of large muscle group s such as running cycling xc cross skiing. These two principles are related by the fact that the time spent performing an exercise depends on its intensity. Big muscle group movement that involves the entire body. Fitt frequency intensity time and type of activity.

Agility drills e g zig zag running figure 8 running agility ladder agility square. Frequency is the number of times you exercise each week. Intensity refers to the difficulty of a particular exercise while time refers to the length of time the exercise is performed. F frequency how often you exercise i intensity how hard you exercise t time how long you exercise t type what kind of exercise definition.

Development and implementation of a personal physical activity plan. For example a total body workout could take up to an hour. By following fitt you are striving to manage your weight and improve your health. Isolating muscle group to work with body weight as resistance or light weight all require proper instruction prior to exercise your example.

The effort you put forth t. Type is the type of exercise you are doing cardio or resistance training. Time is the total amount of time that is spent exercising in one session. Therefore the fitt principles are always necessary to make sure that we can adapt our workouts to the intensity and frequency that our bodies can handle.

Intensity and time are related components of an exercise program under the principles of fitt. Figure 3 1 illustrates the different fitt principles. Cardiorespiratory endurance aerobic fitness musculoskeletal fitness training principles fitt frequency intensity time type principle 11 fm 5 design implement evaluate and revise an exercise routine that contributes to the health related fitness components. The fitt principle f.

Figure 3 1 fitt principle table f frequency of exercise how often beginner 3 5 days per week moderate to high 5 7 days per week i intensity of exercise how hard beginner less than 145 bpm moderate to high 145 186 bpm t time of exercise how long beginner 20 30 minutes moderate to high. Figure 4 2 illustrates the different categories of the fitt principle. When you put a lot of effort into increasing physical activity you want results. For example women are generally better at adapting to endurance while men find it easier to increase speed.

C04 03a f i t t frequency of exercise intensity of exercise time of exercise type of exercise how often how hard how many reps how many sets how much time between sets which exercises beginner intermediate to high beginner intermediate to high.