Exercising to Lose Weight
Follow the FITT principle to design and implement a safe effective
Lesson 6: Planning for Physical Fitness
training principles FITT (frequency
F I T T
These four components are identified as the F.I.T.T. principle. F. I. T. T. Frequency. Intensity. Time. Type. Frequency. You should exercise or engage in
RM 11–FM: FITT Principle Guidelines
RM 11–FM: FITT Principle Guidelines. Variables. Fitness and/or. Health Benefit. F. Frequency. I. Intensity. T. Time. T. Type. Cardiorespiratory. Endurance (CRE).
FITT Principle
FITT Principle. Flexibility. The ability to move the joints through a full range of motion. Frequency. How often you do the activity each week. Daily stretching.
FITT Principle Muscular Endurance
FITT Principle. Muscular Endurance. The ability of the muscles to perform physical tasks over a period of time without becoming fatigued. Frequency. How often
Exercise for Healthy Aging - SMART Goal & FITT Principle
SMART goals are Specific Measurable
cardiorespiratory endurance - and the fitt principle
The FITT Principle is made up of four variables that can be adjusted to help reach fitness goals. The variables are: frequency (sessions per week)
Exercise Principles & Programming
Basic Exercise Principles. • S.A.I.D. Principle. • Overload. • Progression. • F.I.T.T. Principle. • Rest & Recovery. • Detraining. 3. Page 4. S.A.I.D. Principle.
Exercising with Lower Back Pain
You should follow the FITT principle when creating a resistance exercise program. • Frequency – Do strength training at least two to three days per week
physical fitness - fitt principle
Physical Education – FITT Principle. 1. PHYSICAL FITNESS. FITT PRINCIPLE Overload and progression are two basic training principles.
Lesson 6: Planning for Physical Fitness
principles of fitness development. ? the FITT principle. ? resistance training. At the completion of this lesson students develop and implement an
RM 11–FM: FITT Principle Guidelines
RM 11–FM: FITT Principle Guidelines. Variables. Fitness and/or. Health Benefit. F. Frequency. I. Intensity. T. Time. T. Type. Cardiorespiratory.
APPLYING THE FITT PRINCIPLE TO THE COMPONENTS OF
Muscular Endurance - the ability of a muscle or group of muscles to work effectively under stress. Frequency: 2-4 days per week.
Lesson Title: FITT Challenge
FITT principle (frequency intensity
FITT Principles of Strength Training
You should remember the FITT principle from your Fitness. Fundamentals I. This principle gives you an idea of how to perform each exercise effectively.
FITT Principle Muscular Endurance
FITT Principle. Muscular Endurance. The ability of the muscles to perform physical tasks over a period of time without becoming fatigued. Frequency.
4 General Principles of Exercise Prescription
Table 4.2 The FITT Principle of Prescribing Aerobic Exercise. Key. Components. Compositions to be Specified in an Exercise Prescription. Frequency (F).
FITT Principle
FITT Principle. What is FITT? FITT is an acronym used to describe the frequency intensity
FITT-CORRECT: Updated dynamic and evidence-based principle of
Feb 15 2021 FITT-CORRECT: Updated dynamic and evidence-based principle of exercise prescription. J Nov Physiother Rehabil. 2021; 5: 005-009. DOI: 10.29328/ ...
[PDF] FITT PRINCIPLE
This approach will help combat today's media which emphasizes the need for outward appearance over health and wellness Overload and progression are two basic
[PDF] FITT Principles - Carone Fitness
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[PDF] The FITT Principle
7 nov 2018 · The FITT Principle (or formula) is a great way of monitoring your exercise program Frequency is a key component of the FITT Principle
[PDF] RM 11–FM: FITT Principle Guidelines
RM 11–FM: FITT Principle Guidelines Variables Fitness and/or Active Healthy People: Fitness Theory Manual Winnipeg MB: Manitoba Fitness Council
[PDF] FITT PRINCIPLE
F I T T PRINCIPLE Cardiovascular Endurance Muscular Endurance Muscular Strength Flexibility Frequency Exercise 3-5 times Exercises 2-4
[PDF] FITT PRINCIPLE - FITNESS TARGET ZONES
Intensity • The muscle must be stretched beyond its normal length • Provide an overload with your own body weight partner or equipment
[PDF] FITT Principle
FITT Principle Weekly Cardiorespiratory Resistance Flexibility Neuromotor* F = Frequency 3-5 days 2-3 days 2-3 + days 2-3 days I = Intensity
[PDF] FITT Principle Flexibility
FITT Principle Flexibility The ability to move the joints through a full range of motion Frequency How often you do the activity each week
[PDF] Teacher Notes -- Cardiorespiratory Endurance and the FITT Principle
When you checked your pulse your heart rate was not in the THRZ Which part of the F I T T Principle do you need to change? I have to increase my intensity
FITT-CORRECT: Updated dynamic and evidence-based principle of
9 fév 2021 · PDF Objective: The FITT (Frequency Intensity Time and Type) principle is an effective foundation in EP However the CORRECT components
What is the Fitt principle?
The FITT principle is an acronym that represents, Frequency, Intensity, Time, and Type. It can be prescribed to people to improve health, similar to pharmacologic intervention. You can easily remember the basic principles of exercise using the so-called FITT factors.What are the 4 parts of the FITT principle explain?
FITT stands for frequency, which is how often you exercise, intensity, which is how hard you exercise, time, which is how long each session lasts and what time of day you exercise, and type, which is what activities you do. All of these pieces are interconnected and have to be considered as a whole.How do you write a Fitt principle?
Use the FITT Chart to Get Fit
1F – Frequency. How many days per week can you make time to exercise?2I – Intensity. How intense will you exercise? 3T – Time. How many minutes will you dedicate to an activity or exercise?4T – Type. What sort of activity will you complete? 5Specific is the what, where and how of the goal.- When properly applied, FITT actually enables you to push your limits just enough to make progress without harming your body. It also decreases your likelihood of developing conditions like hypertension, obesity, or diabetes. Furthermore, exercise encourages your body to release endorphins, which offer pain relief.
Online Grade Level Standards and Resources 1
Lesson Title: FITT Challenge
Standards
This lesson aligns with the
OSPI Health and Fitness
Standards.
This lesson will address
GLE 1.3.1 Understands
the components of health- related fitness.OSPI Health and Fitness
Standards
OSPI-Developed
Assessments
Fitness Plan for Pat
Concepts of Health and
Fitness
OSPI-Developed Health and
Fitness Assessments
Moving into the Future:
National Standards for
Physical Education. This
lesson aligns with theNational Standards for
Physical Education.
Standard 1 Demonstrates
competency in motor skills and movement patterns needed to perform a variety of physical activities.Standard 2 Demonstrates
understanding of movement concepts, principles, strategies, and tactics as they apply to the learning and performance of physical activities.Standard 3 Participates
regularly in physical activity.Standard 4 Achieves and
maintains a health- enhancing level of physical fitness.Standard 5 Exhibits
personal and social behavior that respects self and others in physical activity settings.Time: 50 minutes
Key Concepts
FITT principle as related to cardiorespiratory endurance: meaning of acronym, definitions, and examples. Grade Level: 8 (Middle School)Unit Name: Fitness
Lesson Number: Review
for FITT principleVocabulary
FITT principle (frequency, intensity, time, type) and cardiorespiratory endurance. This lesson will address Grade Level Expectation (GLE) 1.3.1 and OSPI-Developed Fitness Assessments Fitness Plan for Pat and Concepts of Health and Fitness.Objectives for Student Learning
1. Student will identify the pieces of the FITT principle as they relate to cardiorespiratory
endurance.2. Student will state the FITT principle for cardiorespiratory endurance.
3. Student will demonstrate correct exercise protocol while rotating through a list of
physical activities.4. Student will demonstrate safety rules and procedures in a variety of physical
activities.5. Student will demonstrate sportsmanship and cooperative skills.
Safety
Remind students to be aware of those around them and their space as they move through the stations. State the running path and when the runner may start. Organize posters, handouts, and pencils out of the running path.Equipment/Materials
Hula hoops 1 per team.
Pencils 1 per student.
Cones 1 per team.
Activity Lists 1 per team. (Refer to page 4.) FITT Cards 1 set per team, each set in a different color. Colors are used for sorting at the end of class. (Refer to pages 5-10.) Worksheet titled FITT Chart Handout 1 per student. (Refer to page 11.) Large FITT Chart Solution 1 per team. (This is a modified version of the posterRefer to page 12.)
Answer Key FITT Chart Solution. (Refer to page 13.)Essential Questions
1. What are the characteristics of the FITT principle?
2. How can you use the FITT principle for cardiorespiratory endurance in your fitness
goals? This fitness review should happen after the FITT principle and the components of health- related fitness have been taught in a previous class. Correct protocol for crunches, push-ups, jumping jacks, mountain climbers, etc. should be reviewed at the beginning of the class.Procedure/Instruction
This activity is a team challenge which completes the FITT principle recommendation for cardiorespiratory endurance.Activity Set-up
Hula hoop for each team is located across gym, opposite from their team cone. (Refer to Diagram Gym Setup, page 3.) Team lines up behind team cone. Attach list of activities that students will be performing on each cone. (Refer to Activity List, page 4.) A set of FITT Cards are spread within each hoop. (Refer to pages 5-10.) Handout titled FITT Chart Handout. Administer after the team chart is correctlyOnline Grade Level Standards and Resources 2
Standard 6 Values
physical activity for health, enjoyment, challenge, self- expression, and/or social interaction.Resources
Physical Education for
Lifelong Fitness: The
Physical Best Teacher's
Guide. National
Association for Sport and
Physical Education.
(2005).OSPI Health and Fitness
Vocabulary
- Grade 5 - Grade 8 - High School completed one per student. (Refer to page 11.) Large FITT Chart Solution located behind each team line. (Use poster board one per team, label according to template on page 12 titled Modified Version FITT ChartSolution.)
For teacher use, an Answer Key FITT Chart Solution is located on page 13.Activity Instructions:
Each team member takes a turn and runs to the hula hoop; picks up one piece of the puzzle, returns and places on appropriate space on the large FITT Chart Solution. The teams will need to work together and discuss where it belongs on the large FITTChart Solution.
- If a team member returns with a repeat or an incorrect card, the next member must return the card, and select another card. As one team member runs for the FITT Card, other team members are performing a physical task (using correct protocol): Crunches, push-ups, jumping jacks, mountain climbers, etc. When a team completes their large FITT Chart Solution, team will sit, raise a hand, and wait for teacher confirmation. If correct, the teacher provides each student with the FITT Chart Handout (refer to page 11) and pencils for them to complete. If teams were incorrect, teacher will prompt correct response(s), and the team will repeat the process until FITT Chart SolutionModifications
Travel to the hula hoop may vary. In a basketball unit, the students dribble to and from the hula hoop, keeping the dribble alive, as they pick up a puzzle piece, etc. Tasks may change or increase in difficulty. Push-ups on BOSU® Balance Trainer, which could be used on either side (the dome or the platform), sit-ups on exercise ball, stretches determined by FitDeck card, jump rope, etc.Closure/Assessment
1. Each team will collaborate and share answers to the question on the FITT Chart
Handout. (Refer to page 11.) How can you use the FITT principle for cardiorespiratory endurance in your fitness goals?2. Team will agree on a common response and select a spokesperson to share with the
large group.3. Teacher will call on selected spokespersons to share their group response to the
class.4. Team captains collect team member worksheets and pencils and deliver to teacher.
Online Grade Level Standards and Resources 3
Diagram Gym Setup
Place list of activities on each cone.
Exercises may vary.
Jumping Jacks
Push-Ups
Sit-Ups
Mountain Climbers
4Activity List This list may be altered.
Jumping Jacks
Sit-Ups
Push-Ups
Mountain Climbers
5FITT Cards (Correct and Incorrect Answers)
I F TFrequency
TIntensity
6FITT Cards (Correct and Incorrect Answers)
How hard
Technique
How long
TimeHow often
What activity 7FITT Cards (Correct and Incorrect Answers)
Aerobic activities
which keep you in your target heart rate zone: brisk walking, jogging, stair climbing, etc. basketballMaximum
Heart Rate
20-60 minutes per session3-5 days per
week 8FITT Cards (Correct and Incorrect Answers)
I F TFrequency
TIntensity
9FITT Cards (Correct and Incorrect Answers)
How hard
TypeHow long
TimeHow often
What activity 10FITT Cards (Correct and Incorrect Answers)
Weight lifting
60-85% of
maximum heart rate; target heart rate zone5-10 minutes
per session3-5 days per
week 11 Name_________________________________________ Class _____________FITT Chart Handout
How can you use the FITT principle with cardiorespiratory endurance to set fitness goals? __________________________________________________________________________________________ __________________________________________________________________________________________ __________________________________________________________________________________________ Share your responses with your teammates! Complete and return to teacher at end of class. Name_________________________________________ Class _____________FITT Chart Handout
How can you use the FITT principle with cardiorespiratory endurance to set fitness goals? __________________________________________________________________________________________ __________________________________________________________________________________________ __________________________________________________________________________________________ Share your responses with your teammates! Complete and return to teacher at end of class. LetterWordDefinitionExampleLetterWordDefinitionExample 12 Modified Version FITT Chart Solution ² Please use poster board to duplicate this chart for each team.FITT Chart Solution
Letter Word Definition Example
13ANSWER KEY
FITT Chart Solution:
Letter Word Definition Example
FFrequency
How often
3-5 days per week
IIntensity
How hard
60-85% of maximum heart rate; target heart
rate zone T TimeHow long
20-60 minutes per session
T TypeWhat activity
Aerobic activities that keep you in your target
heart rate zone: brisk walking, jogging, stair climbing, etc. 14Vocabulary FITT Challenge
Balanced Diet Eating and drinking the right amount of nutrients to make your diet healthy. Body Fat The percentage of body weight that is made up of fat.Calorie A unit of energy found in food.
Calorie Requirement for boys and girls
An active 15 year old boy needs about 3,000 Calories per day An active 15 year old girl needs about 2,300 Calories per dayComponent That belongs to a set.
Diet A selection of foods.
FITT Principle A formula in which each letter represents a factor important for determining the correct amount of physical activity. Frequency How often you do the activity each week Intensity How hard you work at the activity per sessionTime How long you work out at each session
Type Which activities you select
FITT Principle for cardiorespiratory endurance
Frequency Exercise 3-5 times per week
Intensity Train at 60-85% of target heart rate zone/70- heart rateTime 20-60 minutes per session
Type Any aerobic activity that keeps heart rate within your target heart zoneFITT Principle for Flexibility:
Frequency Daily stretching
Intensity Stretch muscles and hold beyond its normal length at a comfortable stretch Time Hold stretch for 10-15 seconds with the stretching workout lasting 15-30 minutes Type Use stretches that allow the body to move through the full range of motionHealth-Related Fitness Components
Cardiorespiratory endurance The ability of the heart, lungs, and blood vessels to use and send fuel anf moderate-to-vigorous activity Muscular endurance The ability of the muscles to perform physical tasks over a period of time without becoming fatigued Muscular strength The amount of force a muscle can exert Flexibility The ability to move the joints through a full range of motion Body composition All of the tissues that together make up the body; bone, muscle, skin, fat, and body organsIdentify To connect or associate closely with.
Improvement To become better.
Nutrition A study of foods and how they nourish the body. Physical Activity Movement using the larger muscles of the body; includes sports, dance and activities of daily life; may be done to accomplish a task, for enjoyment, or to improve physical fitness. 15Vocabulary Cont.
Skill-Related Fitness Six areas of physical fitness which are often associated with games and sports Agility The ability to change the position of your body quickly and to control Balance The ability to keep an upright posture while standing still or moving Coordination The ability to use your senses together with your body parts or to use two or more body parts togetherPower The ability to move strength quickly
Reaction Time The ability to react or respond quickly Speed The ability to perform a movement or cover a distance in a short period of time 16Sincere appreciation is extended to the members of the Health and Fitness Video Production Team and the Review Panel
for their time, expertise, and commitment to ensuring that all students in Washington achieve the state standards and
assessments in health and fitness.Health and Fitness Video Production Team
Elementary Middle School High School
Dan Persse Jennifer Johnson Dawn Boyden
Blaine School District Bellevue School District Lake Stevens School DistrictDana Henry Mary Trettevik Gayle See
Federal Way School District Renton School District Walla Walla School DistrictDiane Olliffe Sara Saverud Marty Neyman
Kent School District Tahoma School District Bremerton School DistrictPatricia Jean Jarvis Tracy Krause
Central Valley School District Tahoma School DistrictOffice of Superintendent of Public Instruction
Anne Banks, Learning and Technology Program ManagerLisa Rakoz, Health and Fitness Program Supervisor
Jessica Vavrus, Assistant Superintendent for Teaching and LearningProject Manager
Rick Haag
For more information about the contents of this document, please contact the Program Supervisor for Health and Fitness
Education.
This publication was supported by Cooperative Agreement Award No. DP08-801 5U87DP001264 from the Centers for Disease Control and
Prevention (CDC). Its contents are solely the responsibility of the authors and do not necessarily represent the official views of CDC.
OSPI provides equal access to all programs and services without discrimination based on sex, race, creed, religion, color, national origin, age,
honorably discharged veteran or military status, sexual orientation including gender expression or identity, the presence of any sensory, mental, or
physical disability, or the use of a trained dog guide or service animal by a person with a disability. Questions and complaints of alleged
discrimination should be directed to the Equity and Civil Rights Director at (360) 725-6162 or P.O. Box 47200 Olympia, WA 98504-7200.
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