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LCSD #1 Department Of Physical Education. In Cooperation With. Smelly Old Sneakers Productions. Is Proud To Present. The FITT Formula. Principles of Overload. Principles of Progression. Warning: Continual use of the FITT Formula will be of great benefit to your h ealth!. - PowerPoint PPT Presentation
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LCSD #1 Department
Of Physical
Education
In CooperationWith
Smelly Old Sneakers
Productions
Is Proud
ToPresen
t
TheFITT
Formula
Principles of
Overload
Principles of
Progression
Warning:Continual use of
the FITT Formula will
be of great benefit to your health!
Is that E=MC2?
FITT FORMULA!
Is this Rocket Science?
Principles of Overload? Principles of
Progression?
How am I to Remember all
this?
Cardio-respiratory Endurance Muscular
Strength
MuscularEndurance Flexibility
BodyComposition
FITTMatrix
COACH
It’s not rocket
science,
but it is very
important to your health!
Who are
you?
COACH
I’m Coach Sally
Slidetackle!
COACH
I’m here to
help you understand
the FITT Formula!
Why do I need to know that?
COACH
It helps you pick what
exercises to do, how often, how hard, and how
long to do them.
Are you ready to learn?
I guess so!
COACH
First, let’s put the FITT Formula into
a MATRIX!
Why do we need
a matrix?
COACH
So we can see the BIG PICTURE!
FITT
F
I
T
T
Matrix
Frequency
Intensity
Time
Type
How Often
How Hard
How Long
Specific Activity
Cardio-respirat
ory Enduran
ce
Ability of the heart,
lungs, muscles
to perform
for a long time
At least 3 days per
week
Measured by heart
rate
20 minutes in the target heart zone
Aerobic activities: running, biking,
swimming rollerblading rowing
Muscular
Strength
A muscles maximum
force against maximum resistance
one repetition
1 to 3 nonconsecutive days per week
High resistance with few
repetition
Short duration
with longer rest
Muscular Strength: Pull-ups, Climbing activities,
weight lifting
Muscular
Endurance
Ability of muscles to perform an
exercise over and
over
1 to 3 nonconsecutive days per week
Low resistance with many repetitions
Long duration
with shorter
rest
Muscular Endurance : curl-ups, wall
sit, push-ups, Flex arm hang
Flexibility
Ability of a joint to move
through a full range of
motion
3 to 5 days per
week
Muscles should feel tight, not
painful stretch slowly, do not
bounce
Hold stretch for 30 seconds
repeat stretch 3
times
Flexibility:Specific stretch depends upon the body part
you want to be more flexible
Pretty confusing!
It’s Pretty.
COACH
Not really! Let’s look at just one part of the FITT
Matrix.
What does FITT Stand
for?
FITT
F
I
T
T
Matrix
Frequency
Intensity
Time
Type
How Often
How Hard
How Long
Specific Activity
Cardio-respirat
ory Enduran
ce
Ability of the heart,
lungs, muscles
to perform
for a long time
At least 3 per week
Measured by heart
rate
20 minutes in the target heart zone
Aerobic activities: running, biking,
swimming rollerblading rowing
Muscular
Strength
A muscles maximum
force against maximum resistance
one repetition
1 to 3 nonconsecutive days per week
High resistance with few
repetition
short duration
with longer rest
Muscular Strength: Pull-ups, Climbing activities,
weight lifting
Muscular
Endurance
Ability of muscles to perform an
exercise over and
over
1 to 3 nonconsecutive days per week
Low resistance with many repetitions
Long duration
with shorter
rest
Muscular Endurance : curl-ups, wall
sit, push-ups, Flex arm hang
Flexibility
Ability of a joint to move
through a full range of
motion
3 to 5 days per
week
Muscles should feel tight, not
painful stretch slowly, do not
bounce
Hold stretch for 30 seconds
repeat stretch 3
times
Flexibility:Specific stretch depends upon the body part
you want to be more flexible
COACH
F stands for
FREQUENCY
Which Means
HOW OFTEN
FITT
F
I
T
T
Matrix
Frequency
Intensity
Time
Type
How Often
How Hard
How Long
Specific Activity
Cardio-respirat
ory Enduran
ce
Ability of the heart,
lungs, muscles
to perform
for a long time
At least 3 days per
week
Measured by heart
rate
20 minutes in the target heart zone
Aerobic activities: running, biking,
swimming rollerblading rowing
Muscular
Strength
A muscles maximum
force against maximum resistance
one repetition
1 to 3 nonconsecutive days per week
High resistance with few
repetition
short duration
with longer rest
Muscular Strength: Pull-ups, Climbing activities,
weight lifting
Muscular
Endurance
Ability of muscles to perform an
exercise over and
over
1 to 3 nonconsecutive days per week
Low resistance with many repetitions
Long duration
with shorter
rest
Muscular Endurance : curl-ups, wall
sit, push-ups, Flex arm hang
Flexibility
Ability of a joint to move
through a full range of
motion
3 to 5 days per
week
Muscles should feel tight, not
painful stretch slowly, do not
bounce
Hold stretch for 30 seconds
repeat stretch 3
times
Flexibility:Specific stretch depends upon the body part
you want to be more flexible
COACH
I stands for
INTENSITY
Which means
HOW HARD
FITT
F
I
T
T
Matrix
Frequency
Intensity
Time
Type
How Often
How Hard
How Long
Specific Activity
Cardio-respirat
ory Enduran
ce
Ability of the heart,
lungs, muscles
to perform
for a long time
At least 3 per week
Measured by heart
rate
20 minutes in the target heart zone
Aerobic activities: running, biking,
swimming rollerblading rowing
Muscular
Strength
A muscles maximum
force against maximum resistance
one repetition
1 to 3 nonconsecutive days per week
High resistance with few
repetition
short duration
with longer rest
Muscular Strength: Pull-ups, Climbing activities,
weight lifting
Muscular
Endurance
Ability of muscles to perform an
exercise over and
over
1 to 3 nonconsecutive days per week
Low resistance with many repetitions
Long duration
with shorter
rest
Muscular Endurance : curl-ups, wall
sit, push-ups, Flex arm hang
Flexibility
Ability of a joint to move
through a full range of
motion
3 to 5 days per
week
Muscles should feel tight, not
painful stretch slowly, do not
bounce
Hold stretch for 30 seconds
repeat stretch 3
times
Flexibility:Specific stretch depends upon the body part
you want to be more flexible
COACH
T stands for
TIME
Which means
HOW LONG
FITT
F
I
T
T
Matrix
Frequency
Intensity
Time
Type
How Often
How Hard
How Long
Specific Activity
Cardio-respirat
ory Enduran
ce
Ability of the heart,
lungs, muscles
to perform
for a long time
At least 3 per week
Measured by heart
rate
20 minutes in the target heart zone
Aerobic activities: running, biking,
swimming rollerblading rowing
Muscular
Strength
A muscles maximum
force against maximum resistance
one repetition
1 to 3 nonconsecutive days per week
High resistance with few
repetition
short duration
with longer rest
Muscular Strength: Pull-ups, Climbing activities,
weight lifting
Muscular
Endurance
Ability of muscles to perform an
exercise over and
over
1 to 3 nonconsecutive days per week
Low resistance with many repetitions
Long duration
with shorter
rest
Muscular Endurance : curl-ups, wall
sit, push-ups, Flex arm hang
Flexibility
Ability of a joint to move
through a full range of
motion
3 to 5 days per
week
Muscles should feel tight, not
painful stretch slowly, do not
bounce
Hold stretch for 30 seconds
repeat stretch 3
times
Flexibility:Specific stretch depends upon the body part
you want to be more flexible
COACH
T stands for
TYPE
Which means
SpecificActivity
COACH
Was that so hard?
That was easy!
Show me more.
COACH
Alright, let’s see
how the FITT Formula can
help us exercise.
FITT
F
I
T
T
Matrix
Frequency
Intensity
Time
Type
How Often
How Hard
How Long
Specific Activity
Cardio-respirat
ory Enduran
ce
Ability of the heart,
lungs, muscles
to perform
for a long time
At least 3 days per
week
Measured by heart
rate
20 minutes in the target heart zone
Aerobic activities: running, biking,
swimming rollerblading rowing
Muscular
Strength
A muscles maximum
force against maximum resistance
one repetition
1 to 3 nonconsecutive days per week
High resistance with few
repetition
short duration
with longer rest
Muscular Strength: Pull-ups, Climbing activities,
weight lifting
Muscular
Endurance
Ability of muscles to perform an
exercise over and
over
1 to 3 nonconsecutive days per week
Low resistance with many repetitions
Long duration
with shorter
rest
Muscular Endurance : curl-ups, wall
sit, push-ups, Flex arm hang
Flexibility
Ability of a joint to move
through a full range of
motion
3 to 5 days per
week
Muscles should feel tight, not
painful stretch slowly, do not
bounce
Hold stretch for 30 seconds
repeat stretch 3
times
Flexibility:Specific stretch depends upon the body part
you want to be more flexible
COACH
Cardio-respiratoryEndurance
FITT
F
I
T
T
Matrix
Frequency
Intensity
Time
Type
How Often
How Hard
How Long
Specific Activity
Cardio-respirat
ory Enduran
ce
Ability of the heart,
lungs, muscles
to perform
for a long time
At least 3 days per
week
Measured by heart
rate
20 minutes in the target heart zone
Aerobic activities: running, biking,
swimming rollerblading rowing
Muscular
Strength
A muscles maximum
force against maximum resistance
one repetition
1 to 3 nonconsecutive days per week
High resistance with few
repetition
short duration
with longer rest
Muscular Strength: Pull-ups, Climbing activities,
weight lifting
Muscular
Endurance
Ability of muscles to perform an
exercise over and
over
1 to 3 nonconsecutive days per week
Low resistance with many repetitions
Long duration
with shorter
rest
Muscular Endurance : curl-ups, wall
sit, push-ups, Flex arm hang
Flexibility
Ability of a joint to move
through a full range of
motion
3 to 5 days per
week
Muscles should feel tight, not
painful stretch slowly, do not
bounce
Hold stretch for 30 seconds
repeat stretch 3
times
Flexibility:Specific stretch depends upon the body part
you want to be more flexible
Is the ability of the heart, lungs and muscles to
perform for a long time.
COACH
FITT
F
I
T
T
Matrix
Frequency
Intensity
Time
Type
How Often
How Hard
How Long
Specific Activity
Cardio-respirat
ory Enduran
ce
Ability of the heart,
lungs, muscles
to perform
for a long time
At least 3 days per
week
Measured by heart
rate
20 minutes in the target heart zone
Aerobic activities: running, biking,
swimming rollerblading rowing
Muscular
Strength
A muscles maximum
force against maximum resistance
one repetition
1 to 3 nonconsecutive days per week
High resistance with few
repetition
short duration
with longer rest
Muscular Strength: Pull-ups, Climbing activities,
weight lifting
Muscular
Endurance
Ability of muscles to perform an
exercise over and
over
1 to 3 nonconsecutive days per week
Low resistance with many repetitions
Long duration
with shorter
rest
Muscular Endurance : curl-ups, wall
sit, push-ups, Flex arm hang
Flexibility
Ability of a joint to move
through a full range of
motion
3 to 5 days per
week
Muscles should feel tight, not
painful stretch slowly, do not
bounce
Hold stretch for 30 seconds
repeat stretch 3
times
Flexibility:Specific stretch depends upon the body part
you want to be more flexible
COACH
At least 3 days per
week.
FITT
F
I
T
T
Matrix
Frequency
Intensity
Time
Type
How Often
How Hard
How Long
Specific Activity
Cardio-respirat
ory Enduran
ce
Ability of the heart,
lungs, muscles
to perform
for a long time
At least 3 days per
week
Measured by heart
rate
20 minutes in the target heart zone
Aerobic activities: running, biking,
swimming rollerblading rowing
Muscular
Strength
A muscles maximum
force against maximum resistance
one repetition
1 to 3 nonconsecutive days per week
High resistance with few
repetition
short duration
with longer rest
Muscular Strength: Pull-ups, Climbing activities,
weight lifting
Muscular
Endurance
Ability of muscles to perform an
exercise over and
over
1 to 3 nonconsecutive days per week
Low resistance with many repetitions
Long duration
with shorter
rest
Muscular Endurance : curl-ups, wall
sit, push-ups, Flex arm hang
Flexibility
Ability of a joint to move
through a full range of
motion
3 to 5 days per
week
Muscles should feel tight, not
painful stretch slowly, do not
bounce
Hold stretch for 30 seconds
repeat stretch 3
times
Flexibility:Specific stretch depends upon the body part
you want to be more flexible
COACH
Measured by Heart Rate.
FITT
F
I
T
T
Matrix
Frequency
Intensity
Time
Type
How Often
How Hard
How Long
Specific Activity
Cardio-respirat
ory Enduran
ce
Ability of the heart,
lungs, muscles
to perform
for a long time
At least 3 days per
week
Measured by heart
rate
20 minutes in the target heart zone
Aerobic activities: running, biking,
swimming rollerblading rowing
Muscular
Strength
A muscles maximum
force against maximum resistance
one repetition
1 to 3 nonconsecutive days per week
High resistance with few
repetition
short duration
with longer rest
Muscular Strength: Pull-ups, Climbing activities,
weight lifting
Muscular
Endurance
Ability of muscles to perform an
exercise over and
over
1 to 3 nonconsecutive days per week
Low resistance with many repetitions
Long duration
with shorter
rest
Muscular Endurance : curl-ups, wall
sit, push-ups, Flex arm hang
Flexibility
Ability of a joint to move
through a full range of
motion
3 to 5 days per
week
Muscles should feel tight, not
painful stretch slowly, do not
bounce
Hold stretch for 30 seconds
repeat stretch 3
times
Flexibility:Specific stretch depends upon the body part
you want to be more flexible
COACH
20 minutes in Target
Heart Zone.
FITT
F
I
T
T
Matrix
Frequency
Intensity
Time
Type
How Often
How Hard
How Long
Specific Activity
Cardio-respirat
ory Enduran
ce
Ability of the heart,
lungs, muscles
to perform
for a long time
At least 3 days per
week
Measured by heart
rate
20 minutes in the target heart zone
Aerobic activities: running, biking,
swimming rollerblading rowing
Muscular
Strength
A muscles maximum
force against maximum resistance
one repetition
1 to 3 nonconsecutive days per week
High resistance with few
repetition
short duration
with longer rest
Muscular Strength: Pull-ups, Climbing activities,
weight lifting
Muscular
Endurance
Ability of muscles to perform an
exercise over and
over
1 to 3 nonconsecutive days per week
Low resistance with many repetitions
Long duration
with shorter
rest
Muscular Endurance : curl-ups, wall
sit, push-ups, Flex arm hang
Flexibility
Ability of a joint to move
through a full range of
motion
3 to 5 days per
week
Muscles should feel tight, not
painful stretch slowly, do not
bounce
Hold stretch for 30 seconds
repeat stretch 3
times
Flexibility:Specific stretch depends upon the body part
you want to be more flexible
COACH
You can Run, Ride
Bikes, Swim, Roller Blade
or Row.
COACH
Let’s go for a Run!
COACH
BUT, first….
COACH
that targets the body parts that
will be exercised!
Before doing any physical activity you should do a
warm-up…
COACH
then a slow to brisk walk to get
the heart and lungs pumping is great before running!
Stretching to loosen up the muscles and
joints…
Eat my dust!
POOF
Oh my, it doesn’t look
like he was in shape for a long run.
COACH
How do you get in shape to run for a long time?
COACH
This is where Principles of
Overload,
and Principles of Progression
will help!
Here we go with Rocket
Science again!
COACH
to increase your level of fitness you need to increase
the frequency, intensity, time or type of activity.
Principles of Overload just
means:
COACH
to start at a level you can do
comfortably then slowly increase
your workload over a long period of
time.
Principles of Progression just means:
Principle of Progression:
Build up your aerobic endurance and speed
slowly over time by going a little farther and faster
each time you run!
I see! To get in better shape
start slow and go a little faster or longer each time
I run.
COACH
Right! Just like the turtle, slow and steady wins the race to physical
fitness.
COACH
And after all physical activity it is important for a good cool-down!
COACH
A slow walk until the heart rate is back to normal…
then stretching to help limit any
soreness in the muscles and joints.
COACH
Now let’s look at another
component of fitness
FITT
F
I
T
T
Matrix
Frequency
Intensity
Time
Type
How Often
How Hard
How Long
Specific Activity
Cardio-respirat
ory Enduran
ce
Ability of the heart,
lungs, muscles
to perform
for a long time
At least 3 days per
week
Measured by heart
rate
20 minutes in the target heart zone
Aerobic activities: running, biking,
swimming rollerblading rowing
Muscular
Strength
A muscles maximum
force against maximum resistance
one repetition
1 to 3 nonconsecutive days per week
High resistance with few
repetition
short duration
with longer rest
Muscular Strength: Pull-ups, Climbing activities,
weight lifting
Muscular
Endurance
Ability of muscles to perform an
exercise over and
over
1 to 3 nonconsecutive days per week
Low resistance with many repetitions
Long duration
with shorter
rest
Muscular Endurance : curl-ups, wall
sit, push-ups, Flex arm hang
Flexibility
Ability of a joint to move
through a full range of
motion
3 to 5 days per
week
Muscles should feel tight, not
painful stretch slowly, do not
bounce
Hold stretch for 30 seconds
repeat stretch 3
times
Flexibility:Specific stretch depends upon the body part
you want to be more flexible
COACH
MuscularStrength
FITT
F
I
T
T
Matrix
Frequency
Intensity
Time
Type
How Often
How Hard
How Long
Specific Activity
Cardio-respirat
ory Enduran
ce
Ability of the heart,
lungs, muscles
to perform
for a long time
At least 3 days per
week
Measured by heart
rate
20 minutes in the target heart zone
Aerobic activities: running, biking,
swimming rollerblading rowing
Muscular
Strength
A muscles maximum
force against maximum resistance
one repetition
1 to 3 nonconsecutive days per week
High resistance with few
repetition
short duration
with longer rest
Muscular Strength: Pull-ups, Climbing activities,
weight lifting
Muscular
Endurance
Ability of muscles to perform an
exercise over and
over
1 to 3 nonconsecutive days per week
Low resistance with many repetitions
Long duration
with shorter
rest
Muscular Endurance : curl-ups, wall
sit, push-ups, Flex arm hang
Flexibility
Ability of a joint to move
through a full range of
motion
3 to 5 days per
week
Muscles should feel tight, not
painful stretch slowly, do not
bounce
Hold stretch for 30 seconds
repeat stretch 3
times
Flexibility:Specific stretch depends upon the body part
you want to be more flexible
COACH
As hard as you can for one time.
FITT
F
I
T
T
Matrix
Frequency
Intensity
Time
Type
How Often
How Hard
How Long
Specific Activity
Cardio-respirat
ory Enduran
ce
Ability of the heart,
lungs, muscles
to perform
for a long time
At least 3 days per
week
Measured by heart
rate
20 minutes in the target heart zone
Aerobic activities: running, biking,
swimming rollerblading rowing
Muscular
Strength
A muscles maximum
force against maximum resistance
one repetition
1 to 3 nonconsecutive days per week
High resistance with few
repetition
short duration
with longer rest
Muscular Strength: Pull-ups, Climbing activities,
weight lifting
Muscular
Endurance
Ability of muscles to perform an
exercise over and
over
1 to 3 nonconsecutive days per week
Low resistance with many repetitions
Long duration
with shorter
rest
Muscular Endurance : curl-ups, wall
sit, push-ups, Flex arm hang
Flexibility
Ability of a joint to move
through a full range of
motion
3 to 5 days per
week
Muscles should feel tight, not
painful stretch slowly, do not
bounce
Hold stretch for 30 seconds
repeat stretch 3
times
Flexibility:Specific stretch depends upon the body part
you want to be more flexible
COACH
You should only work on muscular
strength on nonconsecutive
days.
COACH
Nonconsecutive means at least one day of rest
in between days we workout.
FITT
F
I
T
T
Matrix
Frequency
Intensity
Time
Type
How Often
How Hard
How Long
Specific Activity
Cardio-respirat
ory Enduran
ce
Ability of the heart,
lungs, muscles
to perform
for a long time
At least 3 days per
week
Measured by heart
rate
20 minutes in the target heart zone
Aerobic activities: running, biking,
swimming rollerblading rowing
Muscular
Strength
A muscles maximum
force against maximum resistance
one repetition
1 to 3 nonconsecutive days per week
High resistance with few
repetition
short duration
with longer rest
Muscular Strength: Pull-ups, Climbing activities,
weight lifting
Muscular
Endurance
Ability of muscles to perform an
exercise over and
over
1 to 3 nonconsecutive days per week
Low resistance with many repetitions
Long duration
with shorter
rest
Muscular Endurance : curl-ups, wall
sit, push-ups, Flex arm hang
Flexibility
Ability of a joint to move
through a full range of
motion
3 to 5 days per
week
Muscles should feel tight, not
painful stretch slowly, do not
bounce
Hold stretch for 30 seconds
repeat stretch 3
times
Flexibility:Specific stretch depends upon the body part
you want to be more flexible
COACH
Heavy weight, lift
4 to 6 repetitions.
FITT
F
I
T
T
Matrix
Frequency
Intensity
Time
Type
How Often
How Hard
How Long
Specific Activity
Cardio-respirat
ory Enduran
ce
Ability of the heart,
lungs, muscles
to perform
for a long time
At least 3 days per
week
Measured by heart
rate
20 minutes in the target heart zone
Aerobic activities: running, biking,
swimming rollerblading rowing
Muscular
Strength
A muscles maximum
force against maximum resistance
one repetition
1 to 3 nonconsecutive days per week
High resistance with few
repetition
short duration
with longer rest
Muscular Strength: Pull-ups, Climbing activities,
weight lifting
Muscular
Endurance
Ability of muscles to perform an
exercise over and
over
1 to 3 nonconsecutive days per week
Low resistance with many repetitions
Long duration
with shorter
rest
Muscular Endurance : curl-ups, wall
sit, push-ups, Flex arm hang
Flexibility
Ability of a joint to move
through a full range of
motion
3 to 5 days per
week
Muscles should feel tight, not
painful stretch slowly, do not
bounce
Hold stretch for 30 seconds
repeat stretch 3
times
Flexibility:Specific stretch depends upon the body part
you want to be more flexible
COACH
Short exercise
time, long rest in
between exercises.
FITT
F
I
T
T
Matrix
Frequency
Intensity
Time
Type
How Often
How Hard
How Long
Specific Activity
Cardio-respirat
ory Enduran
ce
Ability of the heart,
lungs, muscles
to perform
for a long time
At least 3 days per
week
Measured by heart
rate
20 minutes in the target heart zone
Aerobic activities: running, biking,
swimming rollerblading rowing
Muscular
Strength
A muscles maximum
force against maximum resistance
one repetition
1 to 3 nonconsecutive days per week
High resistance with few
repetition
short duration
with longer rest
Muscular Strength: Pull-ups, Climbing activities,
weight lifting
Muscular
Endurance
Ability of muscles to perform an
exercise over and
over
1 to 3 nonconsecutive days per week
Low resistance with many repetitions
Long duration
with shorter
rest
Muscular Endurance : curl-ups, wall
sit, push-ups, Flex arm hang
Flexibility
Ability of a joint to move
through a full range of
motion
3 to 5 days per
week
Muscles should feel tight, not
painful stretch slowly, do not
bounce
Hold stretch for 30 seconds
repeat stretch 3
times
Flexibility:Specific stretch depends upon the body part
you want to be more flexible
COACH
You can Lift Weights,
do Climbing Activities
or Pull-ups.
COACH
Let’s pump some iron! I
mean, lift some weights.
COACH
Remember to do a warm-up!
COACH
Stretching to loosen up the muscles and
joints
then a few push-ups to get the
blood flowing to the muscles.
Yeah!
Oh No!
Crash!
Boom!
Bang!
OUCH!COACH
Important Safety Tip: Never Lift
Weights alone! Use a spotter
for safety!
COACH
Don’t forget to follow the
Principle of Overload,
COACH
and the Principle of
Progression!
So if I lift weights on Mondays,
Wednesdays and Fridays,
over time I could lift my body weight.
gradually increasing the
weight and repetitions,
COACH
That is correct!
That’s cool!
COACH
and stretching to maintain a full
range of motion!
Remember to cool-down with
some twisting and turning exercises or movements…
COACH
The next component of
fitness is Muscular
Endurance.
FITT
F
I
T
T
Matrix
Frequency
Intensity
Time
Type
How Often
How Hard
How Long
Specific Activity
Cardio-respirat
ory Enduran
ce
Ability of the heart,
lungs, muscles
to perform
for a long time
At least 3 days per
week
Measured by heart
rate
20 minutes in the target heart zone
Aerobic activities: running, biking,
swimming rollerblading rowing
Muscular
Strength
A muscles maximum
force against maximum resistance
one repetition
1 to 3 nonconsecutive days per week
High resistance with few
repetition
short duration
with longer rest
Muscular Strength: Pull-ups, Climbing activities,
weight lifting
Muscular
Endurance
Ability of muscles to perform an
exercise over and
over
1 to 3 nonconsecutive days per week
Low resistance with many repetitions
Long duration
with shorter
rest
Muscular Endurance : curl-ups, wall
sit, push-ups, Flex arm hang
Flexibility
Ability of a joint to move
through a full range of
motion
3 to 5 days per
week
Muscles should feel tight, not
painful stretch slowly, do not
bounce
Hold stretch for 30 seconds
repeat stretch 3
times
Flexibility:Specific stretch depends upon the body part
you want to be more flexible
COACH
MuscularEndurance
FITT
F
I
T
T
Matrix
Frequency
Intensity
Time
Type
How Often
How Hard
How Long
Specific Activity
Cardio-respirat
ory Enduran
ce
Ability of the heart,
lungs, muscles
to perform
for a long time
At least 3 days per
week
Measured by heart
rate
20 minutes in the target heart zone
Aerobic activities: running, biking,
swimming rollerblading rowing
Muscular
Strength
A muscles maximum
force against maximum resistance
one repetition
1 to 3 nonconsecutive days per week
High resistance with few
repetition
short duration
with longer rest
Muscular Strength: Pull-ups, Climbing activities,
weight lifting
Muscular
Endurance
Ability of muscles to perform an
exercise over and
over
1 to 3 nonconsecutive days per week
Low resistance with many repetitions
Long duration
with shorter
rest
Muscular Endurance : curl-ups, wall
sit, push-ups, Flex arm hang
Flexibility
Ability of a joint to move
through a full range of
motion
3 to 5 days per
week
Muscles should feel tight, not
painful stretch slowly, do not
bounce
Hold stretch for 30 seconds
repeat stretch 3
times
Flexibility:Specific stretch depends upon the body part
you want to be more flexible
COACH
The Muscles
perform an exercise for a long time.
FITT
F
I
T
T
Matrix
Frequency
Intensity
Time
Type
How Often
How Hard
How Long
Specific Activity
Cardio-respirat
ory Enduran
ce
Ability of the heart,
lungs, muscles
to perform
for a long time
At least 3 days per
week
Measured by heart
rate
20 minutes in the target heart zone
Aerobic activities: running, biking,
swimming rollerblading rowing
Muscular
Strength
A muscles maximum
force against maximum resistance
one repetition
1 to 3 nonconsecutive days per week
High resistance with few
repetition
short duration
with longer rest
Muscular Strength: Pull-ups, Climbing activities,
weight lifting
Muscular
Endurance
Ability of muscles to perform an
exercise over and
over
1 to 3 nonconsecutive days per week
Low resistance with many repetitions
Long duration
with shorter
rest
Muscular Endurance : curl-ups, wall
sit, push-ups, Flex arm hang
Flexibility
Ability of a joint to move
through a full range of
motion
3 to 5 days per
week
Muscles should feel tight, not
painful stretch slowly, do not
bounce
Hold stretch for 30 seconds
repeat stretch 3
times
Flexibility:Specific stretch depends upon the body part
you want to be more flexible
COACH
You should only work on muscular
strength on nonconsecutive
days.
COACH
Remember: Nonconsecutive means at least
one day of rest in between days we
workout.
FITT
F
I
T
T
Matrix
Frequency
Intensity
Time
Type
How Often
How Hard
How Long
Specific Activity
Cardio-respirat
ory Enduran
ce
Ability of the heart,
lungs, muscles
to perform
for a long time
At least 3 days per
week
Measured by heart
rate
20 minutes in the target heart zone
Aerobic activities: running, biking,
swimming rollerblading rowing
Muscular
Strength
A muscles maximum
force against maximum resistance
one repetition
1 to 3 nonconsecutive days per week
High resistance with few
repetition
short duration
with longer rest
Muscular Strength: Pull-ups, Climbing activities,
weight lifting
Muscular
Endurance
Ability of muscles to perform an
exercise over and
over
1 to 3 nonconsecutive days per week
Low resistance with many repetitions
Long duration
with shorter
rest
Muscular Endurance : curl-ups, wall
sit, push-ups, Flex arm hang
Flexibility
Ability of a joint to move
through a full range of
motion
3 to 5 days per
week
Muscles should feel tight, not
painful stretch slowly, do not
bounce
Hold stretch for 30 seconds
repeat stretch 3
times
Flexibility:Specific stretch depends upon the body part
you want to be more flexible
COACH
Little or no weight as many repetitions as
you can.
FITT
F
I
T
T
Matrix
Frequency
Intensity
Time
Type
How Often
How Hard
How Long
Specific Activity
Cardio-respirat
ory Enduran
ce
Ability of the heart,
lungs, muscles
to perform
for a long time
At least 3 days per
week
Measured by heart
rate
20 minutes in the target heart zone
Aerobic activities: running, biking,
swimming rollerblading rowing
Muscular
Strength
A muscles maximum
force against maximum resistance
one repetition
1 to 3 nonconsecutive days per week
High resistance with few
repetition
short duration
with longer rest
Muscular Strength: Pull-ups, Climbing activities,
weight lifting
Muscular
Endurance
Ability of muscles to perform an
exercise over and
over
1 to 3 nonconsecutive days per week
Low resistance with many repetitions
Long duration
with shorter
rest
Muscular Endurance : curl-ups, wall
sit, push-ups, Flex arm hang
Flexibility
Ability of a joint to move
through a full range of
motion
3 to 5 days per
week
Muscles should feel tight, not
painful stretch slowly, do not
bounce
Hold stretch for 30 seconds
repeat stretch 3
times
Flexibility:Specific stretch depends upon the body part
you want to be more flexible
COACH
Long exercise time, short rest period between
exercises.
FITT
F
I
T
T
Matrix
Frequency
Intensity
Time
Type
How Often
How Hard
How Long
Specific Activity
Cardio-respirat
ory Enduran
ce
Ability of the heart,
lungs, muscles
to perform
for a long time
At least 3 days per
week
Measured by heart
rate
20 minutes in the target heart zone
Aerobic activities: running, biking,
swimming rollerblading rowing
Muscular
Strength
A muscles maximum
force against maximum resistance
one repetition
1 to 3 nonconsecutive days per week
High resistance with few
repetition
short duration
with longer rest
Muscular Strength: Pull-ups, Climbing activities,
weight lifting
Muscular
Endurance
Ability of muscles to perform an
exercise over and
over
1 to 3 nonconsecutive days per week
Low resistance with many repetitions
Long duration
with shorter
rest
Muscular Endurance : curl-ups, wall
sit, push-ups, Flex arm hang
Flexibility
Ability of a joint to move
through a full range of
motion
3 to 5 days per
week
Muscles should feel tight, not
painful stretch slowly, do not
bounce
Hold stretch for 30 seconds
repeat stretch 3
times
Flexibility:Specific stretch depends upon the body part
you want to be more flexible
COACH
Do Curl-ups, Wall sits, Push-
ups, or Flex Arm Hang.
COACH
Drop and give me some push-
ups!
COACH
Warm-up first with some body
part specific stretching…
and exercises like jumping jacks or
animal walks!
I’m going to do 100
push-ups!
I’ve fallen and I can’t
get up!
He didn’t come close to do 100
push-ups.
COACH
He needs to set realistic goals and use the Principle of Overload
COACH
and Principle of progression
COACH
to achieve his goals!
When you reach your goal, set a
new one. In time you’ll be able to do 100 push-ups!
COACH
and body part specific
stretching to limit soreness.
Cool-down with slow arm circles
to keep the blood flowing…
FITT
F
I
T
T
Matrix
Frequency
Intensity
Time
Type
How Often
How Hard
How Long
Specific Activity
Cardio-respirat
ory Enduran
ce
Ability of the heart,
lungs, muscles
to perform
for a long time
At least 3 days per
week
Measured by heart
rate
20 minutes in the target heart zone
Aerobic activities: running, biking,
swimming rollerblading rowing
Muscular
Strength
A muscles maximum
force against maximum resistance
one repetition
1 to 3 nonconsecutive days per week
High resistance with few
repetition
short duration
with longer rest
Muscular Strength: Pull-ups, Climbing activities,
weight lifting
Muscular
Endurance
Ability of muscles to perform an
exercise over and
over
1 to 3 nonconsecutive days per week
Low resistance with many repetitions
Long duration
with shorter
rest
Muscular Endurance : curl-ups, wall
sit, push-ups, Flex arm hang
Flexibility
Ability of a joint to move
through a full range of
motion
3 to 5 days per
week
Muscles should feel tight, not
painful stretch slowly, do not
bounce
Hold stretch for 30 seconds
repeat stretch 3
times
Flexibility:Specific stretch depends upon the body part
you want to be more flexible
COACH
The next to last fitness
component is Flexibility
FITT
F
I
T
T
Matrix
Frequency
Intensity
Time
Type
How Often
How Hard
How Long
Specific Activity
Cardio-respirat
ory Enduran
ce
Ability of the heart,
lungs, muscles
to perform
for a long time
At least 3 days per
week
Measured by heart
rate
20 minutes in the target heart zone
Aerobic activities: running, biking,
swimming rollerblading rowing
Muscular
Strength
A muscles maximum
force against maximum resistance
one repetition
1 to 3 nonconsecutive days per week
High resistance with few
repetition
short duration
with longer rest
Muscular Strength: Pull-ups, Climbing activities,
weight lifting
Muscular
Endurance
Ability of muscles to perform an
exercise over and
over
1 to 3 nonconsecutive days per week
Low resistance with many repetitions
Long duration
with shorter
rest
Muscular Endurance : curl-ups, wall
sit, push-ups, Flex arm hang
Flexibility
Ability of a joint to move
through a full range of
motion
3 to 5 days per
week
Muscles should feel tight, not
painful stretch slowly, do not
bounce
Hold stretch for 30 seconds
repeat stretch 3
times
Flexibility:Specific stretch depends upon the body part
you want to be more flexible
COACH
Ability of a joint to move through a full
range of motion.
FITT
F
I
T
T
Matrix
Frequency
Intensity
Time
Type
How Often
How Hard
How Long
Specific Activity
Cardio-respirat
ory Enduran
ce
Ability of the heart,
lungs, muscles
to perform
for a long time
At least 3 days per
week
Measured by heart
rate
20 minutes in the target heart zone
Aerobic activities: running, biking,
swimming rollerblading rowing
Muscular
Strength
A muscles maximum
force against maximum resistance
one repetition
1 to 3 nonconsecutive days per week
High resistance with few
repetition
short duration
with longer rest
Muscular Strength: Pull-ups, Climbing activities,
weight lifting
Muscular
Endurance
Ability of muscles to perform an
exercise over and
over
1 to 3 nonconsecutive days per week
Low resistance with many repetitions
Long duration
with shorter
rest
Muscular Endurance : curl-ups, wall
sit, push-ups, Flex arm hang
Flexibility
Ability of a joint to move
through a full range of
motion
3 to 5 days per
week
Muscles should feel tight, not
painful stretch slowly, do not
bounce
Hold stretch for 30 seconds
repeat stretch 3
times
Flexibility:Specific stretch depends upon the body part
you want to be more flexible
COACH
At least 3 to 5 days per week.
FITT
F
I
T
T
Matrix
Frequency
Intensity
Time
Type
How Often
How Hard
How Long
Specific Activity
Cardio-respirat
ory Enduran
ce
Ability of the heart,
lungs, muscles
to perform
for a long time
At least 3 days per
week
Measured by heart
rate
20 minutes in the target heart zone
Aerobic activities: running, biking,
swimming rollerblading rowing
Muscular
Strength
A muscles maximum
force against maximum resistance
one repetition
1 to 3 nonconsecutive days per week
High resistance with few
repetition
short duration
with longer rest
Muscular Strength: Pull-ups, Climbing activities,
weight lifting
Muscular
Endurance
Ability of muscles to perform an
exercise over and
over
1 to 3 nonconsecutive days per week
Low resistance with many repetitions
Long duration
with shorter
rest
Muscular Endurance : curl-ups, wall
sit, push-ups, Flex arm hang
Flexibility
Ability of a joint to move
through a full range of
motion
3 to 5 days per
week
Muscles should feel tight, not
painful stretch slowly, do not
bounce
Hold stretch for 30 seconds
repeat stretch 3
times
Flexibility:Specific stretch depends upon the body part
you want to be more flexible
COACH
Stretch slowly! Muscles
should feel tight not painful!
FITT
F
I
T
T
Matrix
Frequency
Intensity
Time
Type
How Often
How Hard
How Long
Specific Activity
Cardio-respirat
ory Enduran
ce
Ability of the heart,
lungs, muscles
to perform
for a long time
At least 3 days per
week
Measured by heart
rate
20 minutes in the target heart zone
Aerobic activities: running, biking,
swimming rollerblading rowing
Muscular
Strength
A muscles maximum
force against maximum resistance
one repetition
1 to 3 nonconsecutive days per week
High resistance with few
repetition
short duration
with longer rest
Muscular Strength: Pull-ups, Climbing activities,
weight lifting
Muscular
Endurance
Ability of muscles to perform an
exercise over and
over
1 to 3 nonconsecutive days per week
Low resistance with many repetitions
Long duration
with shorter
rest
Muscular Endurance : curl-ups, wall
sit, push-ups, Flex arm hang
Flexibility
Ability of a joint to move
through a full range of
motion
3 to 5 days per
week
Muscles should feel tight, not
painful stretch slowly, do not
bounce
Hold stretch for 30 seconds
repeat stretch 3
times
Flexibility:Specific stretch depends upon the body part
you want to be more flexible
COACH
Hold stretch for 30 seconds, repeat stretch
3 times.
FITT
F
I
T
T
Matrix
Frequency
Intensity
Time
Type
How Often
How Hard
How Long
Specific Activity
Cardio-respirat
ory Enduran
ce
Ability of the heart,
lungs, muscles
to perform
for a long time
At least 3 days per
week
Measured by heart
rate
20 minutes in the target heart zone
Aerobic activities: running, biking,
swimming rollerblading rowing
Muscular
Strength
A muscles maximum
force against maximum resistance
one repetition
1 to 3 nonconsecutive days per week
High resistance with few
repetition
short duration
with longer rest
Muscular Strength: Pull-ups, Climbing activities,
weight lifting
Muscular
Endurance
Ability of muscles to perform an
exercise over and
over
1 to 3 nonconsecutive days per week
Low resistance with many repetitions
Long duration
with shorter
rest
Muscular Endurance : curl-ups, wall
sit, push-ups, Flex arm hang
Flexibility
Ability of a joint to move
through a full range of
motion
3 to 5 days per
week
Muscles should feel tight, not
painful stretch slowly, do not
bounce
Hold stretch for 30 seconds
repeat stretch 3
times
Flexibility:Specific stretch depends upon the body part
you want to be more flexible
COACH
The stretch you do
depends on the body part you
want to be more flexible.
COACH
I like to do YOGA!
COACH
Warm-up first with a slow walk…
and some twist and turning movements!
A little help here!
COACH
Ok, now you’re just showing off!
COACH
Breathing slowly can help you to
relax while stretching.
Remember not to bounce!
Bouncing can cause injuries.
COACH
Remember Principle of Overload,
and Principle of progression
COACH
applies to flexibility too!
COACH
COACH
Cool-down with some twisting and
turning movements…
and a brisk to slow walk to keep the blood flowing
to the muscles and joints!
What about BODY
COMPOSITION?
It’s not on the FITT Matrix!
COACH
Let’s take a look at Body Composition
COACH
The larger the
percentage of muscle and
bone the better!
What does that have to do with
the FITT Formula?
COACH
Body Composition is changed with proper
diet and exercise.
HOW?
COACH
Let me give you an
example.
COACH
Let’s pretend you are twins.
COACH
POOF
POOF
COACH
Identical twins!
COACH
Identical in every way
EXCEPT for a few small
habits!
COACH
Twin on my right,
COACH
Likes to eat junk food and drink soda!
COACH
Where as Twin on my
Left,
COACH
Likes to eat her fruits and
vegetables and drink her
milk!
Got Milk
!
COACH
The Twin on my right,
COACH
Spends all day watching
TV and playing video
games!
COACH
While the Twin on my
left,
COACH
likes to ride her bike and play sports!
COACH
Over time the Twins body composition will change!
COACH
The Twin on my right,
her percentage of body fat will increase as
her total body weight increases.
COACH
COACH
The Twin on my left,
COACH
will have her percentage of
muscle increase, and her
percentage of body fat
decreases.
COACH
There are other
benefits from being
physically active.
Weight control is just one benefit!
COACH
The Twin on my left will have more energy to work and
play!
I’m so Tired!
Tennis anyone?
COACH
The Twin on my left is able to
relieve stress through
exercise or play.
MATH TEST!I’m not ready!
Math test, no
problem!
COACH
The Twin on my left is less likely to get sick, have a stroke, heart
attack or cancer.Cough
! Cough
!
I feel great!
COACH
Being physically active can help you live a long,
happy and healthy life!
COACH
Life is not a spectator
sport. Move it or lose it!
I choose to MOVE!
What do you CHOOSE?
COACH
Let’s review by
answering a few
questions.
Define the five (5) components of fitness:
1). Cardio-respiratory endurance:
2). Muscular strength:
3). Muscular endurance:
4). Flexibility:
5). Body composition:
F = ________ which means_________
I = ________ which means_________
T = ________ which means_________
T = ________ which means_________
List 4 benefits from physical activity:
1). ____________________________
2). ____________________________
3). _____________________________
4). _____________________________
Talk about the activities you plan to do after schoolfor each of the three components of fitness listed below.
Use the FITT formula to enhance your discussion. Include at least (2) warm-up and cool-down activities and how youwill use principles of overload and progression to improve
your fitness level.
Aerobic Endurance:
Muscular strength and endurance:
Flexibility:
The End
Animation & Story Line……...…….Rick Brundage
Power Point Idea…....………….….Randy SiltzerCreative Consultants………..…….Doug
Alexander ……………..Jean
Kumelos ..….………..Charl
Sanchez .……………Randy
Siltzer
A special thanks to:Tami Benham-Deal…….University of
WyomingJayne Jenkins…………..University of
WyomingPatricia Moore……….….University of
Wyoming
for their input and expert advice as contributing editors.
Story Line Contributor……...…….Doug Alexander
This has been an S.O.S.
Production