11.17 FITT Principle

​I can tell the difference between health-related components of fitness AND skill-related components of fitness.

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​I can explain what each letter of the FITT Principle means and give an example of what each would like in a personal fitness plan.

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​Standard 3: Students participate in a physically active lifestyle.

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Standard 4: Students demonstrate ways to achieve and maintain a health enhancing level of physical fitness.

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Standard 7: Students understand that physical activity provides opportunities for enjoyment, challenge, self-expression, and social interaction. 

​Frequency

​Intensity

​Time

​Type

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​Frequency is how often or how many times an exercise or workout is done.

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​You can track frequency per day, week, month, year, etc.

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​Examples:

Jr. High PE - how many times do we exercise per week at school?

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​Other students play volleyball daily at the beach or ride bikes and skate everyday.

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Other students might pursue outdoor activities like fishing and hunting​ on the weekends.

​Intensity is the measurement of how difficult or challenging an exercise or workout is.

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​You can use methods such as monitoring heart rate or the RPE scale (rate of perceived exertion). The talk test is another quick method

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​Remember that moderate and vigorous intensity exercises are recommended for youth age 6-17

​Time - the duration of an exercise or workout (in minutes, in hours)

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​Type - the kind of health-related component you are targeting in the gym, such as muscular strength / endurance, flexibility, cardiovascular endurance.

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​-Could also be a fitness-related component such as speed, agility, power etc. OR sports practice (very specific; may focus on certain sport skill(s)

​Strength - 70-90% of your one-repetition maximum for 3-5 repetitions over 3-5 working sets.

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Example - 3 sets of 5 reps bench press at 70-90% of your one-repetition max (1RM)

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​Muscular endurance - Sub-maximal sets or sets for time. Repetition range 8-12 is very popular but can be higher.

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Example - Circuit based-training: Upper Body, Lower Body, and Cardio / Core for 30 - 60 seconds of workout, repeated for 3-5 rounds.