• Set a goal for the week based on total minutes of physical activity. 1. 5 Components, FITT, SMART. Achievable is setting a goal that you can accomplish. Be in it for the long run. C04-03A F I T T Frequency of Exercise Intensity of Exercise Time of Exercise ... Give two examples where you might use muscular endurance. Examples of Short-term Fitness Goals. 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. Since healthy weight loss is about 1-2 pounds per week, set your deadline accordingly. Your personal goals will influence the FITT principle. ... S.M.A.R.T. However, getting fit represents a significant commitment of time and energy, so you want to … F.I.T.T. Making SMART Goals, using the FITT Principle… that’s a lot to keep track of! • You should stretch after aerobic or strength 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. Try these additional tips to help you out: Use a journal to document your daily/weekly exercise. Body Fat – The percentage of body weight that is made up of fat. • Increase the length of time you are active before increasing the intensity of the activity. We get it, and we know there’s a lot of mental work that goes into creating a sustainable fitness plan. goal. For our Timely relates to when you want to achieve your goal by, and what time frame you have to reach your goal. Principle: The F.I.T.T. Whether you want to tone up, lose a few pounds or improve your cardiovascular health, adopting a fitness regimen can do the trick. principle. Putting the FITT principle together, one can effectively plan an exercise routine and set a S.M.A.R.T. • There are no time goals for strength training. The development of physical fitness is governed by the FITT … Each component of fitness (minus Body Composition) has a suggested F.I.T.T. 14 Vocabulary – FITT Challenge Balanced Diet – Eating and drinking the right amount of nutrients to make your diet healthy. Figure 4.2 illustrates the different categories of the FITT principle. Calorie – A unit of energy found in food. principle can be used as a tool to help you achieve your fitness goals. Physical fitness comprises health- and skill-related components. 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. Realistic is setting a goal that is challenging, but attainable. Perform exercises with dumbbells (Type) at 70% of your maximum 1 rep strength (Intensity) for 8-12 reps (Time) 3 times per week (Frequency). For muscles … 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. Walk (Type) at 4 MPH (Intensity) for 45 minutes (Time) four times per week (Frequency). principle. Here’s a quick example of both a cardiovascular and resistance workout program that utilizes the F.I.T.T. 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

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