Health-Related Fitness

and the FITT Formula

Developing and Maintaining Health-Related Fitness

H.R.F.- Ability of the heart, lungs, muscles and joints to function at optimal capacity.

FITT Formula

Frequency- how often a person performs physical activity

Intensity- how hard a person performs physical activities

Time- how long a person performs physical activities

Type- the kind of physical activities that a person performs to develop a fitness component or obtain a specific benefit

Cardiorespiratory Endurance

Ability of the circulatory and respiratory systems to supply oxygen during sustained physical activity› Improves metabolic rate, immune system,

prevents against cancer, psychological well-being

Maintaining Measuring

Cardiorespiratory Endurance

Frequency- 3-5 days a week, more can stress immune system

Intensity- T.H.R.- about 75% of the individuals maximum heart rate

Time- time depends on intensity. Type- aerobic

Muscular Strength & Endurance

Maximum amount of force a muscle can produce in a single effort. Continuing without fatigue. › Posture, reduce injuries, improve self

image, keep bones dense and strong, Maintaining Measuring

Muscular Strength & Endurance

Frequency- use weights 2-4 days a week. Day of rest between workouts

Intensity- Begin with weight that can be moved easily for 8-12 times. Add more until 3 sets of ten to twelve reps can be done.

Time- 8-12 reps. At least 1 set of each exercise. 3 sets for maximum benefits.

Type- depends on what the individual wants to accomplish

Flexibility

Ability to bend and move the joints through the full range of motion. › Quality of life, prevent and relieve arthritis,

improves performance Measuring

Flexibility

Frequency- 2-3 times a week as part of a cool down for weight training

Intensity- 15-30 seconds. Between each stretch there should be 30-60 seconds. Repeated 3-5 times

Time- 15-30 minutes Type- Static, ballistic stretching

Healthful Body Composition

High ratio of lean tissue to fat tissue in the body. › Reduce risk of obesity, coronary heart

disease, diabetes, high blood pressure, stroke, self-image

Measuring

Healthful Body Composition

Frequency- Physical activity 3-5 days/week

Intensity- Perform P.A. at target heart rate

Time- Depends on intensity. Aerobic activities