Achievable is setting a goal that you can accomplish. These goals will keep you grounded and force you to look at the big picture in your approach to incorporating physical activity within your life. Your personal goals will influence the FITT principle. • Set a goal for the week based on total minutes of physical activity. This article looks at the FITT Principle and how it can help you to achieve your fitness goals, plus the FIIT guidelines that will enable you to tailor a personalized workout program. ... S.M.A.R.T. In a world where lifestyle diseases such as diabetes, atherosclerosis, and cancer are ranked among the top 5 killer diseases, doing all we can to prevent these is of paramount importance. Perform exercises with dumbbells (Type) at 70% of your maximum 1 rep strength (Intensity) for 8-12 reps (Time) 3 times per week (Frequency). Body Fat – The percentage of body weight that is made up of fat. Walk (Type) at 4 MPH (Intensity) for 45 minutes (Time) four times per week (Frequency). For our 14 Vocabulary – FITT Challenge Balanced Diet – Eating and drinking the right amount of nutrients to make your diet healthy. Principle: The F.I.T.T. We get it, and we know there’s a lot of mental work that goes into creating a sustainable fitness plan. C04-03A F I T T Frequency of Exercise Intensity of Exercise Time of Exercise ... Give two examples where you might use muscular endurance. goal. Be in it for the long run. Calorie Requirement for boys and girls An active 15 year old boy needs about 3,000 Calories per day An active 15 year old girl needs about 2,300 Calories per day principle. Each component of fitness (minus Body Composition) has a suggested F.I.T.T. Making SMART Goals, using the FITT Principle… that’s a lot to keep track of! Physical fitness comprises health- and skill-related components. principle. The development of physical fitness is governed by the FITT … 5 Components, FITT, SMART. Examples of Short-term Fitness Goals. Try these additional tips to help you out: Use a journal to document your daily/weekly exercise. F.I.T.T. • Increase the length of time you are active before increasing the intensity of the activity. • You should stretch after aerobic or strength activity. Whether you want to tone up, lose a few pounds or improve your cardiovascular health, adopting a fitness regimen can do the trick. Timely relates to when you want to achieve your goal by, and what time frame you have to reach your goal. Examples: resistance training, walking, running programs _____ Key Understandings Physical fitness is a complex concept related to the effects of physical activity on the human body. Since healthy weight loss is about 1-2 pounds per week, set your deadline accordingly. Realistic is setting a goal that is challenging, but attainable. • There are no time goals for strength training. Figure 4.2 illustrates the different categories of the FITT principle. Putting the FITT principle together, one can effectively plan an exercise routine and set a S.M.A.R.T. 1. principle can be used as a tool to help you achieve your fitness goals. However, getting fit represents a significant commitment of time and energy, so you want to … Here’s a quick example of both a cardiovascular and resistance workout program that utilizes the F.I.T.T. For muscles … Calorie – A unit of energy found in food. That is made up of Fat document your daily/weekly Exercise a tool to you... Fat – the percentage of body weight that is challenging, but attainable the F.I.T.T strength training document... Energy found in food to achieve your fitness goals times per week ( Frequency ), set your accordingly! Frame you have to reach your goal a unit of energy found in food to make Diet... 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