F.I.T.T. principle. Try these additional tips to help you out: Use a journal to document your daily/weekly exercise. Walk (Type) at 4 MPH (Intensity) for 45 minutes (Time) four times per week (Frequency). • You should stretch after aerobic or strength activity. principle. C04-03A F I T T Frequency of Exercise Intensity of Exercise Time of Exercise ... Give two examples where you might use muscular endurance. Achievable is setting a goal that you can accomplish. Body Fat – The percentage of body weight that is made up of fat. ... S.M.A.R.T. These goals will keep you grounded and force you to look at the big picture in your approach to incorporating physical activity within your life. 5 Components, FITT, SMART. Realistic is setting a goal that is challenging, but attainable. Each component of fitness (minus Body Composition) has a suggested F.I.T.T. Calorie – A unit of energy found in food. For our For muscles … Physical fitness comprises health- and skill-related components. 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 day 1. Timely relates to when you want to achieve your goal by, and what time frame you have to reach your goal. • Set a goal for the week based on total minutes of physical activity. principle can be used as a tool to help you achieve your fitness goals. Examples: resistance training, walking, running programs _____ Key Understandings Physical fitness is a complex concept related to the effects of physical activity on the human body. In a world where lifestyle diseases such as diabetes, atherosclerosis, and cancer are ranked among the top 5 killer diseases, doing all we can to prevent these is of paramount importance. Putting the FITT principle together, one can effectively plan an exercise routine and set a S.M.A.R.T. Whether you want to tone up, lose a few pounds or improve your cardiovascular health, adopting a fitness regimen can do the trick. Examples of Short-term Fitness Goals. Figure 4.2 illustrates the different categories of the FITT principle. Making SMART Goals, using the FITT Principle… that’s a lot to keep track of! Be in it for the long run. Your personal goals will influence the FITT principle. Perform exercises with dumbbells (Type) at 70% of your maximum 1 rep strength (Intensity) for 8-12 reps (Time) 3 times per week (Frequency). Since healthy weight loss is about 1-2 pounds per week, set your deadline accordingly. We get it, and we know there’s a lot of mental work that goes into creating a sustainable fitness plan. This article looks at the FITT Principle and how it can help you to achieve your fitness goals, plus the FIIT guidelines that will enable you to tailor a personalized workout program. 14 Vocabulary – FITT Challenge Balanced Diet – Eating and drinking the right amount of nutrients to make your diet healthy. • There are no time goals for strength training. • Increase the length of time you are active before increasing the intensity of the activity. However, getting fit represents a significant commitment of time and energy, so you want to … goal. The development of physical fitness is governed by the FITT … Principle: The F.I.T.T. Here’s a quick example of both a cardiovascular and resistance workout program that utilizes the F.I.T.T. You have to reach your goal journal to document your daily/weekly Exercise Balanced Diet – and. Resistance workout program that utilizes the F.I.T.T illustrates the different categories of activity! 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