The F.I.T. principle can be used to help you create a fitness program. Your fitness program can be designed to maintain or improve your cardiovascular, muscular strength, muscular endurance, and/or flexibility fitness. Each of these health-related fitness components has its own unique F.I.T.T principle.
F = frequency - this is how often you should do an exercise to maintain or improve fitness
I = intensity - this is how hard you should exercise to maintain or improve fitness
T = time - this is how long you should exercise to maintain or improve fitness
T = Type - this is what type of exercise you are performing, such as weight training or aerobic exercise
HEART RATE CALCULATION
Q: HOW DO YOU GET YOUR MAX. HEART RATE?
A: 220- YOUR AGE = YOUR MAX. HEART RATE!
Q: WHAT PERCENTAGE OF YOUR MAX. HEART RATE SHOULD YOU WORK OUT TO GET THE BEST AEROBIC BENEFITS?
A: 60-85%!
Q: HOW DO YOU MEASURE WHAT INTENSITY YOU ARE WORKING OUT IN?
A: YOUR HEAR RATE!
Q: WHAT SITES DO YOU MEASURE YOUR HEART RATE?
A: RADIAL & CAROTID PULSE SITES
5 Components of Fitness
Cardiovascular Endurance –The ability of the heart, blood cells, and lungs to supply oxygen rich blood to the working muscle tissues and the ability to us e oxygen to produce energy for movement (aerobic exercise). Measure through the PACER Test or Mile Run.
Muscular Endurance – The ability of a muscle to repeatedly exert force against resistance. Measure through the Sit-up Test.
Muscular Strength – The amount of force your muscles can exert against resistance for short duration, anaerobic, exercises. Measure through the Pull-up or Arm Hang Test.
Flexibility – The ability to move the joints through a full range of motion. Measure through the Sit and Reach Test.
Body Composition – The makeup of your body fat percentage. Measure through Body Fat Caliper Test.