Chapter 4 Physical Activity for Life

Chapter 4 Physical Activity for Life

The F.I.T.T. Principle Freshman Health Mr. Martin F.I.T.T. Principle A formula in which each letter represents a factor important for determining the correct amount of physical activity. F = Frequency I = Intensity T = Time T = Type How Can I improve My Flexibility Answer

Frequency Daily Stretching. Intensity Stretch and hold muscles at a comfortable length. Time Hold each stretch for 1015 seconds. Each stretching workout should last 15 to 30 minutes. Type Use stretches that allow the body to

move through the full range of motion. (ROM) How I Increase my Cardiovascular Endurance Using The F.I.T.T. Principle Frequency Exercise 3-5 times per week. Intensity Train at 60-85% of your target heart rate zone. Time 20 to 60 minutes per session is

recommended. Type Any aerobic activity that keeps the heart rate within your target heart rate zone. How Can I Increase My Muscular Endurance Using The F.I.T.T. Principle? Frequency Weight Train 2 to 4 times per week. Intensity Add or maintain weight and

repetitions during the workout. Time A total workout can last 30 to 60 minutes. Type An activity that allows the muscles to perform a physical task over a period of time without becoming fatigued. Ex: weight lifting, yoga, pilates. How Can I Increase My Muscular Strength Using The F.I.T.T. Principle

Frequency Weight Train 2 to 4 times per week. Intensity Add or maintain weight and repetitions during the workout. Time A total workout can last 30 to 60 minutes. Type Anaerobic activities such as weight lifting and curl-ups tend to develop muscular strength and endurance.

Special Note: To build strength you should lift heavier weights with fewer repetitions. What are Reps and Setss A rep is when you lift a weight one time. The number of reps performed at one time is called a set.

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