LCSD #1 Department Of Physical Education

LCSD #1 Department

Of Physical

Education

In CooperationWith

Smelly Old Sneakers

Productions

Is Proud

ToPresen

t

TheFITT

Formula

Principles of

Overload

Principles of

Progression

Warning:Continual use of

the FITT Formula will

be of great benefit to your health!

Is that E=MC2?

FITT FORMULA!

Is this Rocket Science?

Principles of Overload? Principles of

Progression?

How am I to Remember all

this?

Cardio-respiratory Endurance Muscular

Strength

MuscularEndurance Flexibility

BodyComposition

FITTMatrix

COACH

It’s not rocket

science,

but it is very

important to your health!

Who are

you?

COACH

I’m Coach Sally

Slidetackle!

COACH

I’m here to

help you understand

the FITT Formula!

Why do I need to know that?

COACH

It helps you pick what

exercises to do, how often, how hard, and how

long to do them.

Are you ready to learn?

I guess so!

COACH

First, let’s put the FITT Formula into

a MATRIX!

Why do we need

a matrix?

COACH

So we can see the BIG PICTURE!

FITT

F

I

T

T

Matrix

Frequency

Intensity

Time

Type

How Often

How Hard

How Long

Specific Activity

Cardio-respirat

ory Enduran

ce

Ability of the heart,

lungs, muscles

to perform

for a long time

At least 3 days per

week

Measured by heart

rate

20 minutes in the target heart zone

Aerobic activities: running, biking,

swimming rollerblading rowing

Muscular

Strength

A muscles maximum

force against maximum resistance

one repetition

1 to 3 nonconsecutive days per week

High resistance with few

repetition

Short duration

with longer rest

Muscular Strength: Pull-ups, Climbing activities,

weight lifting

Muscular

Endurance

Ability of muscles to perform an

exercise over and

over

1 to 3 nonconsecutive days per week

Low resistance with many repetitions

Long duration

with shorter

rest

Muscular Endurance : curl-ups, wall

sit, push-ups, Flex arm hang

Flexibility

Ability of a joint to move

through a full range of

motion

3 to 5 days per

week

Muscles should feel tight, not

painful stretch slowly, do not

bounce

Hold stretch for 30 seconds

repeat stretch 3

times

Flexibility:Specific stretch depends upon the body part

you want to be more flexible

Pretty confusing!

It’s Pretty.

COACH

Not really! Let’s look at just one part of the FITT

Matrix.

What does FITT Stand

for?

FITT

F

I

T

T

Matrix

Frequency

Intensity

Time

Type

How Often

How Hard

How Long

Specific Activity

Cardio-respirat

ory Enduran

ce

Ability of the heart,

lungs, muscles

to perform

for a long time

At least 3 per week

Measured by heart

rate

20 minutes in the target heart zone

Aerobic activities: running, biking,

swimming rollerblading rowing

Muscular

Strength

A muscles maximum

force against maximum resistance

one repetition

1 to 3 nonconsecutive days per week

High resistance with few

repetition

short duration

with longer rest

Muscular Strength: Pull-ups, Climbing activities,

weight lifting

Muscular

Endurance

Ability of muscles to perform an

exercise over and

over

1 to 3 nonconsecutive days per week

Low resistance with many repetitions

Long duration

with shorter

rest

Muscular Endurance : curl-ups, wall

sit, push-ups, Flex arm hang

Flexibility

Ability of a joint to move

through a full range of

motion

3 to 5 days per

week

Muscles should feel tight, not

painful stretch slowly, do not

bounce

Hold stretch for 30 seconds

repeat stretch 3

times

Flexibility:Specific stretch depends upon the body part

you want to be more flexible

COACH

F stands for

FREQUENCY

Which Means

HOW OFTEN

FITT

F

I

T

T

Matrix

Frequency

Intensity

Time

Type

How Often

How Hard

How Long

Specific Activity

Cardio-respirat

ory Enduran

ce

Ability of the heart,

lungs, muscles

to perform

for a long time

At least 3 days per

week

Measured by heart

rate

20 minutes in the target heart zone

Aerobic activities: running, biking,

swimming rollerblading rowing

Muscular

Strength

A muscles maximum

force against maximum resistance

one repetition

1 to 3 nonconsecutive days per week

High resistance with few

repetition

short duration

with longer rest

Muscular Strength: Pull-ups, Climbing activities,

weight lifting

Muscular

Endurance

Ability of muscles to perform an

exercise over and

over

1 to 3 nonconsecutive days per week

Low resistance with many repetitions

Long duration

with shorter

rest

Muscular Endurance : curl-ups, wall

sit, push-ups, Flex arm hang

Flexibility

Ability of a joint to move

through a full range of

motion

3 to 5 days per

week

Muscles should feel tight, not

painful stretch slowly, do not

bounce

Hold stretch for 30 seconds

repeat stretch 3

times

Flexibility:Specific stretch depends upon the body part

you want to be more flexible

COACH

I stands for

INTENSITY

Which means

HOW HARD

FITT

F

I

T

T

Matrix

Frequency

Intensity

Time

Type

How Often

How Hard

How Long

Specific Activity

Cardio-respirat

ory Enduran

ce

Ability of the heart,

lungs, muscles

to perform

for a long time

At least 3 per week

Measured by heart

rate

20 minutes in the target heart zone

Aerobic activities: running, biking,

swimming rollerblading rowing

Muscular

Strength

A muscles maximum

force against maximum resistance

one repetition

1 to 3 nonconsecutive days per week

High resistance with few

repetition

short duration

with longer rest

Muscular Strength: Pull-ups, Climbing activities,

weight lifting

Muscular

Endurance

Ability of muscles to perform an

exercise over and

over

1 to 3 nonconsecutive days per week

Low resistance with many repetitions

Long duration

with shorter

rest

Muscular Endurance : curl-ups, wall

sit, push-ups, Flex arm hang

Flexibility

Ability of a joint to move

through a full range of

motion

3 to 5 days per

week

Muscles should feel tight, not

painful stretch slowly, do not

bounce

Hold stretch for 30 seconds

repeat stretch 3

times

Flexibility:Specific stretch depends upon the body part

you want to be more flexible

COACH

T stands for

TIME

Which means

HOW LONG

FITT

F

I

T

T

Matrix

Frequency

Intensity

Time

Type

How Often

How Hard

How Long

Specific Activity

Cardio-respirat

ory Enduran

ce

Ability of the heart,

lungs, muscles

to perform

for a long time

At least 3 per week

Measured by heart

rate

20 minutes in the target heart zone

Aerobic activities: running, biking,

swimming rollerblading rowing

Muscular

Strength

A muscles maximum

force against maximum resistance

one repetition

1 to 3 nonconsecutive days per week

High resistance with few

repetition

short duration

with longer rest

Muscular Strength: Pull-ups, Climbing activities,

weight lifting

Muscular

Endurance

Ability of muscles to perform an

exercise over and

over

1 to 3 nonconsecutive days per week

Low resistance with many repetitions

Long duration

with shorter

rest

Muscular Endurance : curl-ups, wall

sit, push-ups, Flex arm hang

Flexibility

Ability of a joint to move

through a full range of

motion

3 to 5 days per

week

Muscles should feel tight, not

painful stretch slowly, do not

bounce

Hold stretch for 30 seconds

repeat stretch 3

times

Flexibility:Specific stretch depends upon the body part

you want to be more flexible

COACH

T stands for

TYPE

Which means

SpecificActivity

COACH

Was that so hard?

That was easy!

Show me more.

COACH

Alright, let’s see

how the FITT Formula can

help us exercise.

FITT

F

I

T

T

Matrix

Frequency

Intensity

Time

Type

How Often

How Hard

How Long

Specific Activity

Cardio-respirat

ory Enduran

ce

Ability of the heart,

lungs, muscles

to perform

for a long time

At least 3 days per

week

Measured by heart

rate

20 minutes in the target heart zone

Aerobic activities: running, biking,

swimming rollerblading rowing

Muscular

Strength

A muscles maximum

force against maximum resistance

one repetition

1 to 3 nonconsecutive days per week

High resistance with few

repetition

short duration

with longer rest

Muscular Strength: Pull-ups, Climbing activities,

weight lifting

Muscular

Endurance

Ability of muscles to perform an

exercise over and

over

1 to 3 nonconsecutive days per week

Low resistance with many repetitions

Long duration

with shorter

rest

Muscular Endurance : curl-ups, wall

sit, push-ups, Flex arm hang

Flexibility

Ability of a joint to move

through a full range of

motion

3 to 5 days per

week

Muscles should feel tight, not

painful stretch slowly, do not

bounce

Hold stretch for 30 seconds

repeat stretch 3

times

Flexibility:Specific stretch depends upon the body part

you want to be more flexible

COACH

Cardio-respiratoryEndurance

FITT

F

I

T

T

Matrix

Frequency

Intensity

Time

Type

How Often

How Hard

How Long

Specific Activity

Cardio-respirat

ory Enduran

ce

Ability of the heart,

lungs, muscles

to perform

for a long time

At least 3 days per

week

Measured by heart

rate

20 minutes in the target heart zone

Aerobic activities: running, biking,

swimming rollerblading rowing

Muscular

Strength

A muscles maximum

force against maximum resistance

one repetition

1 to 3 nonconsecutive days per week

High resistance with few

repetition

short duration

with longer rest

Muscular Strength: Pull-ups, Climbing activities,

weight lifting

Muscular

Endurance

Ability of muscles to perform an

exercise over and

over

1 to 3 nonconsecutive days per week

Low resistance with many repetitions

Long duration

with shorter

rest

Muscular Endurance : curl-ups, wall

sit, push-ups, Flex arm hang

Flexibility

Ability of a joint to move

through a full range of

motion

3 to 5 days per

week

Muscles should feel tight, not

painful stretch slowly, do not

bounce

Hold stretch for 30 seconds

repeat stretch 3

times

Flexibility:Specific stretch depends upon the body part

you want to be more flexible

Is the ability of the heart, lungs and muscles to

perform for a long time.

COACH

FITT

F

I

T

T

Matrix

Frequency

Intensity

Time

Type

How Often

How Hard

How Long

Specific Activity

Cardio-respirat

ory Enduran

ce

Ability of the heart,

lungs, muscles

to perform

for a long time

At least 3 days per

week

Measured by heart

rate

20 minutes in the target heart zone

Aerobic activities: running, biking,

swimming rollerblading rowing

Muscular

Strength

A muscles maximum

force against maximum resistance

one repetition

1 to 3 nonconsecutive days per week

High resistance with few

repetition

short duration

with longer rest

Muscular Strength: Pull-ups, Climbing activities,

weight lifting

Muscular

Endurance

Ability of muscles to perform an

exercise over and

over

1 to 3 nonconsecutive days per week

Low resistance with many repetitions

Long duration

with shorter

rest

Muscular Endurance : curl-ups, wall

sit, push-ups, Flex arm hang

Flexibility

Ability of a joint to move

through a full range of

motion

3 to 5 days per

week

Muscles should feel tight, not

painful stretch slowly, do not

bounce

Hold stretch for 30 seconds

repeat stretch 3

times

Flexibility:Specific stretch depends upon the body part

you want to be more flexible

COACH

At least 3 days per

week.

FITT

F

I

T

T

Matrix

Frequency

Intensity

Time

Type

How Often

How Hard

How Long

Specific Activity

Cardio-respirat

ory Enduran

ce

Ability of the heart,

lungs, muscles

to perform

for a long time

At least 3 days per

week

Measured by heart

rate

20 minutes in the target heart zone

Aerobic activities: running, biking,

swimming rollerblading rowing

Muscular

Strength

A muscles maximum

force against maximum resistance

one repetition

1 to 3 nonconsecutive days per week

High resistance with few

repetition

short duration

with longer rest

Muscular Strength: Pull-ups, Climbing activities,

weight lifting

Muscular

Endurance

Ability of muscles to perform an

exercise over and

over

1 to 3 nonconsecutive days per week

Low resistance with many repetitions

Long duration

with shorter

rest

Muscular Endurance : curl-ups, wall

sit, push-ups, Flex arm hang

Flexibility

Ability of a joint to move

through a full range of

motion

3 to 5 days per

week

Muscles should feel tight, not

painful stretch slowly, do not

bounce

Hold stretch for 30 seconds

repeat stretch 3

times

Flexibility:Specific stretch depends upon the body part

you want to be more flexible

COACH

Measured by Heart Rate.

FITT

F

I

T

T

Matrix

Frequency

Intensity

Time

Type

How Often

How Hard

How Long

Specific Activity

Cardio-respirat

ory Enduran

ce

Ability of the heart,

lungs, muscles

to perform

for a long time

At least 3 days per

week

Measured by heart

rate

20 minutes in the target heart zone

Aerobic activities: running, biking,

swimming rollerblading rowing

Muscular

Strength

A muscles maximum

force against maximum resistance

one repetition

1 to 3 nonconsecutive days per week

High resistance with few

repetition

short duration

with longer rest

Muscular Strength: Pull-ups, Climbing activities,

weight lifting

Muscular

Endurance

Ability of muscles to perform an

exercise over and

over

1 to 3 nonconsecutive days per week

Low resistance with many repetitions

Long duration

with shorter

rest

Muscular Endurance : curl-ups, wall

sit, push-ups, Flex arm hang

Flexibility

Ability of a joint to move

through a full range of

motion

3 to 5 days per

week

Muscles should feel tight, not

painful stretch slowly, do not

bounce

Hold stretch for 30 seconds

repeat stretch 3

times

Flexibility:Specific stretch depends upon the body part

you want to be more flexible

COACH

20 minutes in Target

Heart Zone.

FITT

F

I

T

T

Matrix

Frequency

Intensity

Time

Type

How Often

How Hard

How Long

Specific Activity

Cardio-respirat

ory Enduran

ce

Ability of the heart,

lungs, muscles

to perform

for a long time

At least 3 days per

week

Measured by heart

rate

20 minutes in the target heart zone

Aerobic activities: running, biking,

swimming rollerblading rowing

Muscular

Strength

A muscles maximum

force against maximum resistance

one repetition

1 to 3 nonconsecutive days per week

High resistance with few

repetition

short duration

with longer rest

Muscular Strength: Pull-ups, Climbing activities,

weight lifting

Muscular

Endurance

Ability of muscles to perform an

exercise over and

over

1 to 3 nonconsecutive days per week

Low resistance with many repetitions

Long duration

with shorter

rest

Muscular Endurance : curl-ups, wall

sit, push-ups, Flex arm hang

Flexibility

Ability of a joint to move

through a full range of

motion

3 to 5 days per

week

Muscles should feel tight, not

painful stretch slowly, do not

bounce

Hold stretch for 30 seconds

repeat stretch 3

times

Flexibility:Specific stretch depends upon the body part

you want to be more flexible

COACH

You can Run, Ride

Bikes, Swim, Roller Blade

or Row.

COACH

Let’s go for a Run!

COACH

BUT, first….

COACH

that targets the body parts that

will be exercised!

Before doing any physical activity you should do a

warm-up…

COACH

then a slow to brisk walk to get

the heart and lungs pumping is great before running!

Stretching to loosen up the muscles and

joints…

Eat my dust!

POOF

Oh my, it doesn’t look

like he was in shape for a long run.

COACH

How do you get in shape to run for a long time?

COACH

This is where Principles of

Overload,

and Principles of Progression

will help!

Here we go with Rocket

Science again!

COACH

to increase your level of fitness you need to increase

the frequency, intensity, time or type of activity.

Principles of Overload just

means:

COACH

to start at a level you can do

comfortably then slowly increase

your workload over a long period of

time.

Principles of Progression just means:

Principle of Progression:

Build up your aerobic endurance and speed

slowly over time by going a little farther and faster

each time you run!

I see! To get in better shape

start slow and go a little faster or longer each time

I run.

COACH

Right! Just like the turtle, slow and steady wins the race to physical

fitness.

COACH

And after all physical activity it is important for a good cool-down!

COACH

A slow walk until the heart rate is back to normal…

then stretching to help limit any

soreness in the muscles and joints.

COACH

Now let’s look at another

component of fitness

FITT

F

I

T

T

Matrix

Frequency

Intensity

Time

Type

How Often

How Hard

How Long

Specific Activity

Cardio-respirat

ory Enduran

ce

Ability of the heart,

lungs, muscles

to perform

for a long time

At least 3 days per

week

Measured by heart

rate

20 minutes in the target heart zone

Aerobic activities: running, biking,

swimming rollerblading rowing

Muscular

Strength

A muscles maximum

force against maximum resistance

one repetition

1 to 3 nonconsecutive days per week

High resistance with few

repetition

short duration

with longer rest

Muscular Strength: Pull-ups, Climbing activities,

weight lifting

Muscular

Endurance

Ability of muscles to perform an

exercise over and

over

1 to 3 nonconsecutive days per week

Low resistance with many repetitions

Long duration

with shorter

rest

Muscular Endurance : curl-ups, wall

sit, push-ups, Flex arm hang

Flexibility

Ability of a joint to move

through a full range of

motion

3 to 5 days per

week

Muscles should feel tight, not

painful stretch slowly, do not

bounce

Hold stretch for 30 seconds

repeat stretch 3

times

Flexibility:Specific stretch depends upon the body part

you want to be more flexible

COACH

MuscularStrength

FITT

F

I

T

T

Matrix

Frequency

Intensity

Time

Type

How Often

How Hard

How Long

Specific Activity

Cardio-respirat

ory Enduran

ce

Ability of the heart,

lungs, muscles

to perform

for a long time

At least 3 days per

week

Measured by heart

rate

20 minutes in the target heart zone

Aerobic activities: running, biking,

swimming rollerblading rowing

Muscular

Strength

A muscles maximum

force against maximum resistance

one repetition

1 to 3 nonconsecutive days per week

High resistance with few

repetition

short duration

with longer rest

Muscular Strength: Pull-ups, Climbing activities,

weight lifting

Muscular

Endurance

Ability of muscles to perform an

exercise over and

over

1 to 3 nonconsecutive days per week

Low resistance with many repetitions

Long duration

with shorter

rest

Muscular Endurance : curl-ups, wall

sit, push-ups, Flex arm hang

Flexibility

Ability of a joint to move

through a full range of

motion

3 to 5 days per

week

Muscles should feel tight, not

painful stretch slowly, do not

bounce

Hold stretch for 30 seconds

repeat stretch 3

times

Flexibility:Specific stretch depends upon the body part

you want to be more flexible

COACH

As hard as you can for one time.

FITT

F

I

T

T

Matrix

Frequency

Intensity

Time

Type

How Often

How Hard

How Long

Specific Activity

Cardio-respirat

ory Enduran

ce

Ability of the heart,

lungs, muscles

to perform

for a long time

At least 3 days per

week

Measured by heart

rate

20 minutes in the target heart zone

Aerobic activities: running, biking,

swimming rollerblading rowing

Muscular

Strength

A muscles maximum

force against maximum resistance

one repetition

1 to 3 nonconsecutive days per week

High resistance with few

repetition

short duration

with longer rest

Muscular Strength: Pull-ups, Climbing activities,

weight lifting

Muscular

Endurance

Ability of muscles to perform an

exercise over and

over

1 to 3 nonconsecutive days per week

Low resistance with many repetitions

Long duration

with shorter

rest

Muscular Endurance : curl-ups, wall

sit, push-ups, Flex arm hang

Flexibility

Ability of a joint to move

through a full range of

motion

3 to 5 days per

week

Muscles should feel tight, not

painful stretch slowly, do not

bounce

Hold stretch for 30 seconds

repeat stretch 3

times

Flexibility:Specific stretch depends upon the body part

you want to be more flexible

COACH

You should only work on muscular

strength on nonconsecutive

days.

COACH

Nonconsecutive means at least one day of rest

in between days we workout.

FITT

F

I

T

T

Matrix

Frequency

Intensity

Time

Type

How Often

How Hard

How Long

Specific Activity

Cardio-respirat

ory Enduran

ce

Ability of the heart,

lungs, muscles

to perform

for a long time

At least 3 days per

week

Measured by heart

rate

20 minutes in the target heart zone

Aerobic activities: running, biking,

swimming rollerblading rowing

Muscular

Strength

A muscles maximum

force against maximum resistance

one repetition

1 to 3 nonconsecutive days per week

High resistance with few

repetition

short duration

with longer rest

Muscular Strength: Pull-ups, Climbing activities,

weight lifting

Muscular

Endurance

Ability of muscles to perform an

exercise over and

over

1 to 3 nonconsecutive days per week

Low resistance with many repetitions

Long duration

with shorter

rest

Muscular Endurance : curl-ups, wall

sit, push-ups, Flex arm hang

Flexibility

Ability of a joint to move

through a full range of

motion

3 to 5 days per

week

Muscles should feel tight, not

painful stretch slowly, do not

bounce

Hold stretch for 30 seconds

repeat stretch 3

times

Flexibility:Specific stretch depends upon the body part

you want to be more flexible

COACH

Heavy weight, lift

4 to 6 repetitions.

FITT

F

I

T

T

Matrix

Frequency

Intensity

Time

Type

How Often

How Hard

How Long

Specific Activity

Cardio-respirat

ory Enduran

ce

Ability of the heart,

lungs, muscles

to perform

for a long time

At least 3 days per

week

Measured by heart

rate

20 minutes in the target heart zone

Aerobic activities: running, biking,

swimming rollerblading rowing

Muscular

Strength

A muscles maximum

force against maximum resistance

one repetition

1 to 3 nonconsecutive days per week

High resistance with few

repetition

short duration

with longer rest

Muscular Strength: Pull-ups, Climbing activities,

weight lifting

Muscular

Endurance

Ability of muscles to perform an

exercise over and

over

1 to 3 nonconsecutive days per week

Low resistance with many repetitions

Long duration

with shorter

rest

Muscular Endurance : curl-ups, wall

sit, push-ups, Flex arm hang

Flexibility

Ability of a joint to move

through a full range of

motion

3 to 5 days per

week

Muscles should feel tight, not

painful stretch slowly, do not

bounce

Hold stretch for 30 seconds

repeat stretch 3

times

Flexibility:Specific stretch depends upon the body part

you want to be more flexible

COACH

Short exercise

time, long rest in

between exercises.

FITT

F

I

T

T

Matrix

Frequency

Intensity

Time

Type

How Often

How Hard

How Long

Specific Activity

Cardio-respirat

ory Enduran

ce

Ability of the heart,

lungs, muscles

to perform

for a long time

At least 3 days per

week

Measured by heart

rate

20 minutes in the target heart zone

Aerobic activities: running, biking,

swimming rollerblading rowing

Muscular

Strength

A muscles maximum

force against maximum resistance

one repetition

1 to 3 nonconsecutive days per week

High resistance with few

repetition

short duration

with longer rest

Muscular Strength: Pull-ups, Climbing activities,

weight lifting

Muscular

Endurance

Ability of muscles to perform an

exercise over and

over

1 to 3 nonconsecutive days per week

Low resistance with many repetitions

Long duration

with shorter

rest

Muscular Endurance : curl-ups, wall

sit, push-ups, Flex arm hang

Flexibility

Ability of a joint to move

through a full range of

motion

3 to 5 days per

week

Muscles should feel tight, not

painful stretch slowly, do not

bounce

Hold stretch for 30 seconds

repeat stretch 3

times

Flexibility:Specific stretch depends upon the body part

you want to be more flexible

COACH

You can Lift Weights,

do Climbing Activities

or Pull-ups.

COACH

Let’s pump some iron! I

mean, lift some weights.

COACH

Remember to do a warm-up!

COACH

Stretching to loosen up the muscles and

joints

then a few push-ups to get the

blood flowing to the muscles.

Yeah!

Oh No!

Crash!

Boom!

Bang!

OUCH!COACH

Important Safety Tip: Never Lift

Weights alone! Use a spotter

for safety!

COACH

Don’t forget to follow the

Principle of Overload,

COACH

and the Principle of

Progression!

So if I lift weights on Mondays,

Wednesdays and Fridays,

over time I could lift my body weight.

gradually increasing the

weight and repetitions,

COACH

That is correct!

That’s cool!

COACH

and stretching to maintain a full

range of motion!

Remember to cool-down with

some twisting and turning exercises or movements…

COACH

The next component of

fitness is Muscular

Endurance.

FITT

F

I

T

T

Matrix

Frequency

Intensity

Time

Type

How Often

How Hard

How Long

Specific Activity

Cardio-respirat

ory Enduran

ce

Ability of the heart,

lungs, muscles

to perform

for a long time

At least 3 days per

week

Measured by heart

rate

20 minutes in the target heart zone

Aerobic activities: running, biking,

swimming rollerblading rowing

Muscular

Strength

A muscles maximum

force against maximum resistance

one repetition

1 to 3 nonconsecutive days per week

High resistance with few

repetition

short duration

with longer rest

Muscular Strength: Pull-ups, Climbing activities,

weight lifting

Muscular

Endurance

Ability of muscles to perform an

exercise over and

over

1 to 3 nonconsecutive days per week

Low resistance with many repetitions

Long duration

with shorter

rest

Muscular Endurance : curl-ups, wall

sit, push-ups, Flex arm hang

Flexibility

Ability of a joint to move

through a full range of

motion

3 to 5 days per

week

Muscles should feel tight, not

painful stretch slowly, do not

bounce

Hold stretch for 30 seconds

repeat stretch 3

times

Flexibility:Specific stretch depends upon the body part

you want to be more flexible

COACH

MuscularEndurance

FITT

F

I

T

T

Matrix

Frequency

Intensity

Time

Type

How Often

How Hard

How Long

Specific Activity

Cardio-respirat

ory Enduran

ce

Ability of the heart,

lungs, muscles

to perform

for a long time

At least 3 days per

week

Measured by heart

rate

20 minutes in the target heart zone

Aerobic activities: running, biking,

swimming rollerblading rowing

Muscular

Strength

A muscles maximum

force against maximum resistance

one repetition

1 to 3 nonconsecutive days per week

High resistance with few

repetition

short duration

with longer rest

Muscular Strength: Pull-ups, Climbing activities,

weight lifting

Muscular

Endurance

Ability of muscles to perform an

exercise over and

over

1 to 3 nonconsecutive days per week

Low resistance with many repetitions

Long duration

with shorter

rest

Muscular Endurance : curl-ups, wall

sit, push-ups, Flex arm hang

Flexibility

Ability of a joint to move

through a full range of

motion

3 to 5 days per

week

Muscles should feel tight, not

painful stretch slowly, do not

bounce

Hold stretch for 30 seconds

repeat stretch 3

times

Flexibility:Specific stretch depends upon the body part

you want to be more flexible

COACH

The Muscles

perform an exercise for a long time.

FITT

F

I

T

T

Matrix

Frequency

Intensity

Time

Type

How Often

How Hard

How Long

Specific Activity

Cardio-respirat

ory Enduran

ce

Ability of the heart,

lungs, muscles

to perform

for a long time

At least 3 days per

week

Measured by heart

rate

20 minutes in the target heart zone

Aerobic activities: running, biking,

swimming rollerblading rowing

Muscular

Strength

A muscles maximum

force against maximum resistance

one repetition

1 to 3 nonconsecutive days per week

High resistance with few

repetition

short duration

with longer rest

Muscular Strength: Pull-ups, Climbing activities,

weight lifting

Muscular

Endurance

Ability of muscles to perform an

exercise over and

over

1 to 3 nonconsecutive days per week

Low resistance with many repetitions

Long duration

with shorter

rest

Muscular Endurance : curl-ups, wall

sit, push-ups, Flex arm hang

Flexibility

Ability of a joint to move

through a full range of

motion

3 to 5 days per

week

Muscles should feel tight, not

painful stretch slowly, do not

bounce

Hold stretch for 30 seconds

repeat stretch 3

times

Flexibility:Specific stretch depends upon the body part

you want to be more flexible

COACH

You should only work on muscular

strength on nonconsecutive

days.

COACH

Remember: Nonconsecutive means at least

one day of rest in between days we

workout.

FITT

F

I

T

T

Matrix

Frequency

Intensity

Time

Type

How Often

How Hard

How Long

Specific Activity

Cardio-respirat

ory Enduran

ce

Ability of the heart,

lungs, muscles

to perform

for a long time

At least 3 days per

week

Measured by heart

rate

20 minutes in the target heart zone

Aerobic activities: running, biking,

swimming rollerblading rowing

Muscular

Strength

A muscles maximum

force against maximum resistance

one repetition

1 to 3 nonconsecutive days per week

High resistance with few

repetition

short duration

with longer rest

Muscular Strength: Pull-ups, Climbing activities,

weight lifting

Muscular

Endurance

Ability of muscles to perform an

exercise over and

over

1 to 3 nonconsecutive days per week

Low resistance with many repetitions

Long duration

with shorter

rest

Muscular Endurance : curl-ups, wall

sit, push-ups, Flex arm hang

Flexibility

Ability of a joint to move

through a full range of

motion

3 to 5 days per

week

Muscles should feel tight, not

painful stretch slowly, do not

bounce

Hold stretch for 30 seconds

repeat stretch 3

times

Flexibility:Specific stretch depends upon the body part

you want to be more flexible

COACH

Little or no weight as many repetitions as

you can.

FITT

F

I

T

T

Matrix

Frequency

Intensity

Time

Type

How Often

How Hard

How Long

Specific Activity

Cardio-respirat

ory Enduran

ce

Ability of the heart,

lungs, muscles

to perform

for a long time

At least 3 days per

week

Measured by heart

rate

20 minutes in the target heart zone

Aerobic activities: running, biking,

swimming rollerblading rowing

Muscular

Strength

A muscles maximum

force against maximum resistance

one repetition

1 to 3 nonconsecutive days per week

High resistance with few

repetition

short duration

with longer rest

Muscular Strength: Pull-ups, Climbing activities,

weight lifting

Muscular

Endurance

Ability of muscles to perform an

exercise over and

over

1 to 3 nonconsecutive days per week

Low resistance with many repetitions

Long duration

with shorter

rest

Muscular Endurance : curl-ups, wall

sit, push-ups, Flex arm hang

Flexibility

Ability of a joint to move

through a full range of

motion

3 to 5 days per

week

Muscles should feel tight, not

painful stretch slowly, do not

bounce

Hold stretch for 30 seconds

repeat stretch 3

times

Flexibility:Specific stretch depends upon the body part

you want to be more flexible

COACH

Long exercise time, short rest period between

exercises.

FITT

F

I

T

T

Matrix

Frequency

Intensity

Time

Type

How Often

How Hard

How Long

Specific Activity

Cardio-respirat

ory Enduran

ce

Ability of the heart,

lungs, muscles

to perform

for a long time

At least 3 days per

week

Measured by heart

rate

20 minutes in the target heart zone

Aerobic activities: running, biking,

swimming rollerblading rowing

Muscular

Strength

A muscles maximum

force against maximum resistance

one repetition

1 to 3 nonconsecutive days per week

High resistance with few

repetition

short duration

with longer rest

Muscular Strength: Pull-ups, Climbing activities,

weight lifting

Muscular

Endurance

Ability of muscles to perform an

exercise over and

over

1 to 3 nonconsecutive days per week

Low resistance with many repetitions

Long duration

with shorter

rest

Muscular Endurance : curl-ups, wall

sit, push-ups, Flex arm hang

Flexibility

Ability of a joint to move

through a full range of

motion

3 to 5 days per

week

Muscles should feel tight, not

painful stretch slowly, do not

bounce

Hold stretch for 30 seconds

repeat stretch 3

times

Flexibility:Specific stretch depends upon the body part

you want to be more flexible

COACH

Do Curl-ups, Wall sits, Push-

ups, or Flex Arm Hang.

COACH

Drop and give me some push-

ups!

COACH

Warm-up first with some body

part specific stretching…

and exercises like jumping jacks or

animal walks!

I’m going to do 100

push-ups!

I’ve fallen and I can’t

get up!

He didn’t come close to do 100

push-ups.

COACH

He needs to set realistic goals and use the Principle of Overload

COACH

and Principle of progression

COACH

to achieve his goals!

When you reach your goal, set a

new one. In time you’ll be able to do 100 push-ups!

COACH

and body part specific

stretching to limit soreness.

Cool-down with slow arm circles

to keep the blood flowing…

FITT

F

I

T

T

Matrix

Frequency

Intensity

Time

Type

How Often

How Hard

How Long

Specific Activity

Cardio-respirat

ory Enduran

ce

Ability of the heart,

lungs, muscles

to perform

for a long time

At least 3 days per

week

Measured by heart

rate

20 minutes in the target heart zone

Aerobic activities: running, biking,

swimming rollerblading rowing

Muscular

Strength

A muscles maximum

force against maximum resistance

one repetition

1 to 3 nonconsecutive days per week

High resistance with few

repetition

short duration

with longer rest

Muscular Strength: Pull-ups, Climbing activities,

weight lifting

Muscular

Endurance

Ability of muscles to perform an

exercise over and

over

1 to 3 nonconsecutive days per week

Low resistance with many repetitions

Long duration

with shorter

rest

Muscular Endurance : curl-ups, wall

sit, push-ups, Flex arm hang

Flexibility

Ability of a joint to move

through a full range of

motion

3 to 5 days per

week

Muscles should feel tight, not

painful stretch slowly, do not

bounce

Hold stretch for 30 seconds

repeat stretch 3

times

Flexibility:Specific stretch depends upon the body part

you want to be more flexible

COACH

The next to last fitness

component is Flexibility

FITT

F

I

T

T

Matrix

Frequency

Intensity

Time

Type

How Often

How Hard

How Long

Specific Activity

Cardio-respirat

ory Enduran

ce

Ability of the heart,

lungs, muscles

to perform

for a long time

At least 3 days per

week

Measured by heart

rate

20 minutes in the target heart zone

Aerobic activities: running, biking,

swimming rollerblading rowing

Muscular

Strength

A muscles maximum

force against maximum resistance

one repetition

1 to 3 nonconsecutive days per week

High resistance with few

repetition

short duration

with longer rest

Muscular Strength: Pull-ups, Climbing activities,

weight lifting

Muscular

Endurance

Ability of muscles to perform an

exercise over and

over

1 to 3 nonconsecutive days per week

Low resistance with many repetitions

Long duration

with shorter

rest

Muscular Endurance : curl-ups, wall

sit, push-ups, Flex arm hang

Flexibility

Ability of a joint to move

through a full range of

motion

3 to 5 days per

week

Muscles should feel tight, not

painful stretch slowly, do not

bounce

Hold stretch for 30 seconds

repeat stretch 3

times

Flexibility:Specific stretch depends upon the body part

you want to be more flexible

COACH

Ability of a joint to move through a full

range of motion.

FITT

F

I

T

T

Matrix

Frequency

Intensity

Time

Type

How Often

How Hard

How Long

Specific Activity

Cardio-respirat

ory Enduran

ce

Ability of the heart,

lungs, muscles

to perform

for a long time

At least 3 days per

week

Measured by heart

rate

20 minutes in the target heart zone

Aerobic activities: running, biking,

swimming rollerblading rowing

Muscular

Strength

A muscles maximum

force against maximum resistance

one repetition

1 to 3 nonconsecutive days per week

High resistance with few

repetition

short duration

with longer rest

Muscular Strength: Pull-ups, Climbing activities,

weight lifting

Muscular

Endurance

Ability of muscles to perform an

exercise over and

over

1 to 3 nonconsecutive days per week

Low resistance with many repetitions

Long duration

with shorter

rest

Muscular Endurance : curl-ups, wall

sit, push-ups, Flex arm hang

Flexibility

Ability of a joint to move

through a full range of

motion

3 to 5 days per

week

Muscles should feel tight, not

painful stretch slowly, do not

bounce

Hold stretch for 30 seconds

repeat stretch 3

times

Flexibility:Specific stretch depends upon the body part

you want to be more flexible

COACH

At least 3 to 5 days per week.

FITT

F

I

T

T

Matrix

Frequency

Intensity

Time

Type

How Often

How Hard

How Long

Specific Activity

Cardio-respirat

ory Enduran

ce

Ability of the heart,

lungs, muscles

to perform

for a long time

At least 3 days per

week

Measured by heart

rate

20 minutes in the target heart zone

Aerobic activities: running, biking,

swimming rollerblading rowing

Muscular

Strength

A muscles maximum

force against maximum resistance

one repetition

1 to 3 nonconsecutive days per week

High resistance with few

repetition

short duration

with longer rest

Muscular Strength: Pull-ups, Climbing activities,

weight lifting

Muscular

Endurance

Ability of muscles to perform an

exercise over and

over

1 to 3 nonconsecutive days per week

Low resistance with many repetitions

Long duration

with shorter

rest

Muscular Endurance : curl-ups, wall

sit, push-ups, Flex arm hang

Flexibility

Ability of a joint to move

through a full range of

motion

3 to 5 days per

week

Muscles should feel tight, not

painful stretch slowly, do not

bounce

Hold stretch for 30 seconds

repeat stretch 3

times

Flexibility:Specific stretch depends upon the body part

you want to be more flexible

COACH

Stretch slowly! Muscles

should feel tight not painful!

FITT

F

I

T

T

Matrix

Frequency

Intensity

Time

Type

How Often

How Hard

How Long

Specific Activity

Cardio-respirat

ory Enduran

ce

Ability of the heart,

lungs, muscles

to perform

for a long time

At least 3 days per

week

Measured by heart

rate

20 minutes in the target heart zone

Aerobic activities: running, biking,

swimming rollerblading rowing

Muscular

Strength

A muscles maximum

force against maximum resistance

one repetition

1 to 3 nonconsecutive days per week

High resistance with few

repetition

short duration

with longer rest

Muscular Strength: Pull-ups, Climbing activities,

weight lifting

Muscular

Endurance

Ability of muscles to perform an

exercise over and

over

1 to 3 nonconsecutive days per week

Low resistance with many repetitions

Long duration

with shorter

rest

Muscular Endurance : curl-ups, wall

sit, push-ups, Flex arm hang

Flexibility

Ability of a joint to move

through a full range of

motion

3 to 5 days per

week

Muscles should feel tight, not

painful stretch slowly, do not

bounce

Hold stretch for 30 seconds

repeat stretch 3

times

Flexibility:Specific stretch depends upon the body part

you want to be more flexible

COACH

Hold stretch for 30 seconds, repeat stretch

3 times.

FITT

F

I

T

T

Matrix

Frequency

Intensity

Time

Type

How Often

How Hard

How Long

Specific Activity

Cardio-respirat

ory Enduran

ce

Ability of the heart,

lungs, muscles

to perform

for a long time

At least 3 days per

week

Measured by heart

rate

20 minutes in the target heart zone

Aerobic activities: running, biking,

swimming rollerblading rowing

Muscular

Strength

A muscles maximum

force against maximum resistance

one repetition

1 to 3 nonconsecutive days per week

High resistance with few

repetition

short duration

with longer rest

Muscular Strength: Pull-ups, Climbing activities,

weight lifting

Muscular

Endurance

Ability of muscles to perform an

exercise over and

over

1 to 3 nonconsecutive days per week

Low resistance with many repetitions

Long duration

with shorter

rest

Muscular Endurance : curl-ups, wall

sit, push-ups, Flex arm hang

Flexibility

Ability of a joint to move

through a full range of

motion

3 to 5 days per

week

Muscles should feel tight, not

painful stretch slowly, do not

bounce

Hold stretch for 30 seconds

repeat stretch 3

times

Flexibility:Specific stretch depends upon the body part

you want to be more flexible

COACH

The stretch you do

depends on the body part you

want to be more flexible.

COACH

I like to do YOGA!

COACH

Warm-up first with a slow walk…

and some twist and turning movements!

A little help here!

COACH

Ok, now you’re just showing off!

COACH

Breathing slowly can help you to

relax while stretching.

Remember not to bounce!

Bouncing can cause injuries.

COACH

Remember Principle of Overload,

and Principle of progression

COACH

applies to flexibility too!

COACH

COACH

Cool-down with some twisting and

turning movements…

and a brisk to slow walk to keep the blood flowing

to the muscles and joints!

What about BODY

COMPOSITION?

It’s not on the FITT Matrix!

COACH

Let’s take a look at Body Composition

COACH

The larger the

percentage of muscle and

bone the better!

What does that have to do with

the FITT Formula?

COACH

Body Composition is changed with proper

diet and exercise.

HOW?

COACH

Let me give you an

example.

COACH

Let’s pretend you are twins.

COACH

POOF

POOF

COACH

Identical twins!

COACH

Identical in every way

EXCEPT for a few small

habits!

COACH

Twin on my right,

COACH

Likes to eat junk food and drink soda!

COACH

Where as Twin on my

Left,

COACH

Likes to eat her fruits and

vegetables and drink her

milk!

Got Milk

!

COACH

The Twin on my right,

COACH

Spends all day watching

TV and playing video

games!

COACH

While the Twin on my

left,

COACH

likes to ride her bike and play sports!

COACH

Over time the Twins body composition will change!

COACH

The Twin on my right,

her percentage of body fat will increase as

her total body weight increases.

COACH

COACH

The Twin on my left,

COACH

will have her percentage of

muscle increase, and her

percentage of body fat

decreases.

COACH

There are other

benefits from being

physically active.

Weight control is just one benefit!

COACH

The Twin on my left will have more energy to work and

play!

I’m so Tired!

Tennis anyone?

COACH

The Twin on my left is able to

relieve stress through

exercise or play.

MATH TEST!I’m not ready!

Math test, no

problem!

COACH

The Twin on my left is less likely to get sick, have a stroke, heart

attack or cancer.Cough

! Cough

!

I feel great!

COACH

Being physically active can help you live a long,

happy and healthy life!

COACH

Life is not a spectator

sport. Move it or lose it!

I choose to MOVE!

What do you CHOOSE?

COACH

Let’s review by

answering a few

questions.

Define the five (5) components of fitness:

1). Cardio-respiratory endurance:

2). Muscular strength:

3). Muscular endurance:

4). Flexibility:

5). Body composition:

F = ________ which means_________

I = ________ which means_________

T = ________ which means_________

T = ________ which means_________

List 4 benefits from physical activity:

1). ____________________________

2). ____________________________

3). _____________________________

4). _____________________________

Talk about the activities you plan to do after schoolfor each of the three components of fitness listed below.

Use the FITT formula to enhance your discussion. Include at least (2) warm-up and cool-down activities and how youwill use principles of overload and progression to improve

your fitness level.

Aerobic Endurance:

Muscular strength and endurance:

Flexibility:

The End

Animation & Story Line……...…….Rick Brundage

Power Point Idea…....………….….Randy SiltzerCreative Consultants………..…….Doug

Alexander ……………..Jean

Kumelos ..….………..Charl

Sanchez .……………Randy

Siltzer

A special thanks to:Tami Benham-Deal…….University of

WyomingJayne Jenkins…………..University of

WyomingPatricia Moore……….….University of

Wyoming

for their input and expert advice as contributing editors.

Story Line Contributor……...…….Doug Alexander

This has been an S.O.S.

Production