Here’s a template for you to follow: For cardio, walk 30 minutes a day or whatever amount feels good for you. 0000005365 00000 n H�\��n�0��y Smeaton Grange NSW 2567, Offering internationally recognised grades, Available to anyone over the age of 2 years, Australia’s most successful martial arts school, Sensei Mark has 15000+ hours of teaching experience. The way we can plan out how to increase ones flexibilty is: F: Instead of going to the gymnasium once a week, you can increase it to twice a week for more practice. A�m���ڋV�]v�Sf�σ~I^�E���fOڕ;�d�T%ec�����������;P�a9���1B� � 0�#=(f`e�c�Hj�d�"���$����X��h3J��pM�t�bk��=x�킢���S2-��X�H8.��uU:����öK�m�o��[�����5��9W1�C��0@� ��Q� endstream endobj 17 0 obj<> endobj 19 0 obj<>/XObject<>/ProcSet[/PDF/Text/ImageB]/ExtGState<>>>>> endobj 20 0 obj<> endobj 21 0 obj<> endobj 22 0 obj<> endobj 23 0 obj<> endobj 24 0 obj<> endobj 25 0 obj<> endobj 26 0 obj<> endobj 27 0 obj<> endobj 28 0 obj<>stream 5-7 days per week. FITT Principle Weekly Cardiorespiratory Resistance Flexibility Neuromotor* F = Frequency 3 -5 days 2 -3 days 2 -3 + days 2 -3 days I = Intensity Moderate to vigorous Overload the muscle Point of tightness challenge T = Time 20 -60 minutes 8 -20 repetitions 8 -10 exercises 60 seconds per stretch 20 -30 minutes T = Type Continuous 0000014468 00000 n Spell. Resistance training may supplement aerobic training and should consist of 2-4 sets of 8-12 repetitions for each of the major muscle groups. Lets use Monday And Thursday. 0000024080 00000 n Gravity. 0000052881 00000 n Created by. These are performed as active stretches only. I- Intensity (How hard you’re exercising/working). FITT Principle Jim Grizzell, MA, MBA, MCHES, ACSM-EP-C, F-ACHA jimgrizzell@healthedpartners.org, (909) 856-3350, www.healthedpartners.org Page 1 Create Your Own Healthy Aging Exercise Program Start your brain health exercise program by identifying a SMART goal. 0000016235 00000 n 0000045750 00000 n The FITT Principle will give you the ideal blueprint for your exercise program. 0000006156 00000 n The FITT Principle (or formula) is a great way of monitoring your exercise program. 0000004957 00000 n activity often known as the FITT components. It is researched and created by the American College of Sports Medicine. Types of fitness activities are Cardiovascular (Aerobic), Strength (Weight Training), Flexibility (Stretching) and Balance. Read about Intensity on this page; Type, or what exercises you do. You’ll love Sydney’s best Martial Arts facility! 0000009329 00000 n 0000001276 00000 n 0000038681 00000 n I’ve been training for almost 10 years now and I wish I knew about the FITT VP model when I started my fitness journey. Based on an individual’s fitness levels, the FITT-VP principle can be customized to match the individual’s needs. The Principles of Exercise: FITT VP MODEL. all stretches should … Lifestyle ac tivity occurs during normal, everyday activity such as vacuuming, walking the dog, mowing the lawn, participating in a walking meeting at work, or dancing. What Is The FITT Principle? Let's take a look at three common fitness goals to see how the FITT Principle can be applied to help achieve them faster. This principle can be applied to any manner of exercise. Leah teaches the FITT Principle for Flexibility/Stretching. Time - A total workout can be about 30-60 minutes. Progression: Training should start slowly and gradually. 5 Health-Related Components of Fitness. x�b```b``�b`�M cc`a����p3�#�Ճ�aZdn������9�O��l��ǼBv���y�XU��i;��0���m)�� shaylamking. 0000007516 00000 n In this example, stretching/flexibility. Flexibility lengthens a muscle while increasing range of motion. The five health-related components of fitness are: Flexibility- the range of motion in a joint or group of joints. This field is for validation purposes and should be left unchanged. PLAY. “These variables work together to equal your total exercise workload,” says Cody Braun, Openfit fitness expert. Flexibility daily slow and controlled movement 10 to 12 minutes static Body Composition 5 to 7 times per week combination of intensities dependent on intensity aerobic anaerobic resistance Anaerobic alternate days 2 or 3 times per week 90% of maximum heart rate 2 to 3 minutes per bout sprinting jumping

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