F.I.T.T. Principle

By:Shannon McKee

&Gabby Wolf

F.I.T.T. Principle

F- Frequency (how often you workout)

I- Intensity (how hard you workout)

T- Time (how long you workout)

T- Type (what you are working out)

Components of a Workout

Warm Up- Light workout before that increases your heart rate for main workout

Stretching- Move muscles/joints in a full ROM

Exercise- Moderate-vigorous activity (60-85% MHR)

Cool Down- Light/Moderate exercise at the end of a work out

Progression- adding weight/intensity gradually to your workout over a period of time to achieve a higher level of fitness

Overload- intensity of a workout about above your level of fitness done in order to achieve a higher level of fitness over a period of time

Rest & Recovery- period of time between workout days when you don’t workout and your body builds and repairs muscle

Specificity- preforming an exercise or skill to become better at that exercise or skill

Diminishing Returns- if you continue to do the same workout/exercise you will stop gaining a higher level of fitness

Reversibility- training stops and the effects of the exercise is lost and physical fitness declines

Flexibility Muscular Endurance

Body Composition

daily alternate days 3 times per week

5 to 7 times per

week to a point of mild discomfort

low to moderate resistance

combination of

intensities 15-30 minutes 3 sets of 10 to

20 repetitions dependent on

intensity leg and arm stretches

free weights,universal gym

aerobic, anaerobic,resistance

Cardio-vascular

Muscular Strength

F- 3-5 times per week

2-3 days per week

I- 60-85% max heart rate

60-85% max strength

T- 20-30 minutes 20-30 minutes

T- Treadmill Bench Press

Goals!Shannon’s Goals.

Cardio Vascular:Get 4:20 on 5 minute drill

Muscular Strength: Do 6 pull ups

Frequency: 4-5 times a week 3-5 times a week

Intensity: 60-85% MHR 60-75% MHR 3 sets of 8-12 repetitions.

Time: 2 hours 30-60 minutes

Type: Lines, 5 minute drills, sweet 16’s,Run my hardest in practice

Weight lifting and push ups.

Goals!Gabby’s Goals. Flexibility:

Needle (scorpion)Muscular Strength: Do 6 pull ups

Frequency: Daily 3-5 times a week

Intensity: Pretty sure my heart rate doesn’t change.

60-75% MHR 3 sets of 8-12 repetitions.

Time: 15-30 minutes 30-60 minutes

Type: Sit in splits and lean backwards.

Weight lifting and push ups