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