FITT PRINCIPLES ( frequency, Intensity, Time and Type ) Concepts.

Summary

The video explains the FITT principle, which stands for Frequency, Intensity, Time, and Type, as key factors in creating effective exercise programs. It introduces the five components of health-related fitness—cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, and body composition—and emphasizes how each one can be improved using the FITT principle. The video also highlights the importance of balanced nutrition and exercise, providing examples like running for cardiorespiratory endurance and stretching for flexibility. Finally, it discusses how to measure progress and tailor workouts to achieve fitness goals.

Takeaways

• 💪 The FIT principle stands for Frequency, Intensity, Time, and Type, and it's essential for designing effective exercise programs.
• 🦸‍♂️ The 'Fab Five' characters help kids understand how to balance good nutrition with exercise to stay fit and healthy.
• ⏱️ Time in exercise can refer to either the duration of an activity (e.g., 20 minutes of running) or the number of repetitions (e.g., 12 push-ups).
• 👁️‍🗨️ Key motor skills during locomotor activities include proper head, body, and limb alignment for balance and rhythm.
• 🍎 Different types of exercises relate to various components of fitness, such as cardio exercises like swimming and biking for cardiorespiratory endurance.
• 📅 Frequency refers to how often a person trains a specific fitness component, typically recommended at 3-5 days per week.
• 💓 Intensity is how hard a person exercises, measured by heart rate for cardio exercises but not for flexibility activities.
• 🧘 Flexibility exercises should be performed daily, with stretches held for 15-30 seconds to increase range of motion.
• 🏋️ Muscular endurance and strength exercises vary in frequency and intensity, depending on the number of sets, repetitions, and weight resistance used.
• 🚶 Body composition benefits from daily physical activities, including household chores, walking, or other low-intensity exercises for at least 60 minutes.

Q & A

What does the FIT principle stand for?

The FIT principle stands for Frequency, Intensity, Time, and Type. These four factors are important when designing an effective exercise program.

How does frequency relate to the components of fitness?

Frequency refers to how often a person trains for a specific component of health-related fitness. It is recommended to exercise three to five days per week depending on the goal.

How can intensity be measured during exercise?

Intensity can be measured in various ways depending on the exercise. For example, monitoring heart rate can measure intensity during aerobic exercise, but it's not applicable to flexibility activities.

What is an example of 'time' in the FIT principle?

Time refers to how long you exercise or how many repetitions you complete. For example, 20 minutes of running or completing 12 push-ups are both examples of time.

How does 'type' in the FIT principle relate to fitness activities?

'Type' refers to the kind of exercise you're doing that relates to a fitness component. For instance, jogging is a type of cardiorespiratory endurance exercise, and weight training is a type of muscular strength exercise.

What is an example of a flexibility exercise under the FIT principle?

Flexibility exercises can include activities like stretching or yoga. It's recommended to stretch muscles to a slight discomfort and hold each stretch for 15 to 30 seconds.

What is the recommended frequency for cardiorespiratory endurance training?

For cardiorespiratory endurance, it is recommended to train three to five days per week, with aerobic activities such as running, biking, or swimming.

How does the FIT principle help fitness professionals?

The FIT principle helps fitness professionals design exercise programs by carefully applying the principles of overload and progression to frequency, intensity, time, and type to meet specific client fitness goals.

What are some types of muscular strength exercises?

Muscular strength exercises include weight training, plyometrics, or sprints. These exercises help build strength in specific muscle groups.

How does body composition relate to the FIT principle?

For body composition, the FIT principle advises daily activity for about 60 minutes, such as performing household chores, walking, or playing, with a focus on maintaining low intensity to improve overall fitness.