ĐĎॹá>ţ˙ []ţ˙˙˙Z˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙ěĽÁ5@ đż2bjbjĎ2Ď2 (N­X­X*˙˙˙˙˙˙ˆ2222222FNNNNjLF0śÂƒ/…/…/…/…/…/…/$ş0R 3@Š/2Š/22ž/”!”!”!ÂF2Â2ƒ/”!ƒ/”!”!¨!Ž.h22C/Âś €)é<ĆN :o.ƒ/Ô/00.ÄL3B <L3 C/FF2222L32C/@”!Š/Š/FFDŠÄ~!FFŠF.I.T. Page 1 FIT Formula for Fitness Understanding the FIT Formula for fitness; applying the formula to your fitness program; evaluating activities related to the FIT Formula. FIT is an easy way to remember three things you need to do to achieve a training effect in your fitness program. In order to maintain or increase your fitness level, you need to gradually increase your FIT Formula. Use this simple formula to remember what FIT stands for: “F” = Frequency “I” = Intensity “T” = Time “F” for Frequency Frequency means how often you do an exercise or an activity. It is how many days a week you do it. For example some weight lifters lift weights every other day or three days a week. “I” for Intensity Intensity means how hard you do the exercise or how hard you work to raise your heart rate within the target heart rate zone. For example, a distance runner in excellent shape has to run faster to get the target heart rate within its target level. A person who is not in such great shape may reach the target heart rate zone just by walking fast or doing a slow jog. A person lifting weights should lift the heaviest weight possible when applying intensity to muscular strength activities. “T” for Time Time means how long you spend doing an exercise on a specific day or during one part of your workout. For example, a jogger should run for at least 15 minutes. A person lifting weights should do at least three sets of five to eight repetitions for muscular strength. The questions in this activity will you better understand each principle of the FIT Formula 1. Write the Definition of Frequency: ___________________________________________________________________________ ___________________________________________________________________________ 2. Write the Definition of Intensity: ___________________________________________________________________________ ___________________________________________________________________________ 3. Write the Definition of Time: ___________________________________________________________________________ ___________________________________________________________________________ For each of the activities listed below state whether it represents “F” for Frequency, “I” for Intensity, or “T” for TIME Push-ups, 3 days a week _____ Push-ups, one set, five repetitions _____ Push-ups, Lift entire body off floor _____ Jog at maximum heart rate _____ Walk every other day _____ Lift weights, 3 days a week _____ Stretch your legs, 3 repetitions _____ Ride your bike as fast as you can _____ Leg lifts, 10 times _____ Pull your chin up over a bar, hold it _____ F.I.T. Page 2 FIT Formula for Cardiovascular Fitness Applying the FIT Formula to help activities that develop cardiovascular activities. When planning your fitness program you can use the FIT Formula to determine what your cardiovascular endurance program should be. The BEST program should be one that is done between three to six days per week, at your target heart rate level, of at least 15 minutes. When you do this activity, apply these principles to your answers: Frequency = Three to six days a week Intensity = At your target heart rate level Time = at least 15 minutes The minimum number of days for cardiovascular endurance is three days. IA program of six days is best. You also need to let your body rest one day from exercise each week. List three and how often you should do them for cardiovascular endurance. Apply the principle of Frequency. EXAMPLE: Swim freestyle three days a week Activity 1: ___________________________________________________ Activity 2: ___________________________________________________ Activity 3: ___________________________________________________ 2. List the same three activities as you did above but now describe how hard you should do each activity. Apply the Principle of Intensity: EXAMPLE: Swim freestyle at heart rate level of 160 bpm Activity 1: ___________________________________________________ Activity 2: ___________________________________________________ Activity 3: ___________________________________________________ 3. From the same three activiites describe how much time or how long you should do each activity. Apply the principle of Time. EXAMPLE: Swim freestyle for 20 minutes Activity 1: ___________________________________________________ Activity 2: ___________________________________________________ Activity 3: ___________________________________________________ 4. Now put it all together for one of the above activities you described Activity: ___________________________________________ Frequency: _________________________________ Intensity: _________________________________ Time: _________________________________ F.I.T. Page 3 FIT Formula for Muscular Strength and Endurance Applying the FIT Formula to plan a personal fitness program to develop muscular strength and endurance: selecting activities that will improve your muscular strength and endurance Muscular endurance is improved by doing exercises where you lift a part of your body, such as your leg or your own body weight in sets of repetitions. These exercises should be done at least three days per week. Beginners should do the exercises for one minute each. More fit people can do 9-25 repetitions per set for three sets. FIT Formula for Muscular Endurance Frequency = At least three days per week Intensity = Lift body part or own body weight Time = Beginner: One full minute Advanced: Three sets of 9-25 repetitions In this section you will apply the FIT Formula to muscular endurance activities List three exercises and apply the principle of Frequency. EXAMPLE: Push-ups, three days a week Exercise 1: ___________________________________________________ Exercise 2: ___________________________________________________ Exercise 3: ___________________________________________________ 2. List the same three exercises above, Apply the Principle of Intensity: EXAMPLE: Push-ups, lift body weight completely off the floor Exercise 1: ___________________________________________________ Exercise 2: ___________________________________________________ Exercise 3: ___________________________________________________ 3. Finally apply the principle of Time EXAMPLE: Push-ups, one set of 25 Exercise 1: ___________________________________________________ Exercise 2: ___________________________________________________ Exercise 3: ___________________________________________________ 4. Now put it all together for one of the above activities you described Exercise: ___________________________________________ Frequency: _________________________________ Intensity: _________________________________ Time: _________________________________ F.I.T. Page 4 FIT Formula for Body Composition Applying the FIT for fitness to your fitness program to improve your body composition When To lose a pound of fat you have to eat 3500 calories less than normal or burn 3500 calories through exercise. The best way to decrease your body fat is to eat the right foods and exercise. You should always eat three meals a day or four to five small meals. Never skip a meal. This activity will help you apply the FIT Formula to improving your body composition. FIT Formula for Body Composition Frequency = Eat three meals a day and exercise Intensity = exercise hard enough to burn 3500 calories to lose one pound Time = Diet + Exercise; 10 minutes of exercise burns 100 calories Aerobic exercises are the best exercises to burn away body fat. List three activities or exercises that are aerobic and apply the principle of frequency EXAMPLE: Walk fast every day Activity 1: ___________________________________________________ Activity 2: ___________________________________________________ Activity 3: ___________________________________________________ 2. For the three activities above, apply the principle of Intensity: EXAMPLE: Walk at a heart rate level of 160 bpm Activity 1: ___________________________________________________ Activity 2: ___________________________________________________ Activity 3: ___________________________________________________ 3. Finally apply the principle of Time EXAMPLE: Walk for one hour Activity 1: ___________________________________________________ Activity 2: ___________________________________________________ Activity 3: ___________________________________________________ 4. Now put it all together for one of the above activities you described Activity: ___________________________________________ Frequency: _________________________________ Intensity: _________________________________ Time: _________________________________ F.I.T. Page 5 FIT Formula for Flexibility Applying the FIT Formula for fitness to your fitness program to increase your flexibility Flexibility is a very important component of physical fitness. Stretching exercises done daily will help you to increase your flexibility. You can also work on your flexibility during the warm-up and cool-down phases of your exercise program. Remember that you should always stretch all muscle groups beyond their full range of motion for the greatest benefit. FIT Formula for Flexibility Frequency = Stretch daily or at least days per week Intensity = Stretch muscles beyonfd their full range of motion Time = Beginner: Hold stretch for 15 to 20 seconds Advanced: Do three sets of 10-12 repetitions In this section you will apply the FIT Formula to muscular endurance activities List three stretching exercises and apply the principle of Frequency. EXAMPLE: Alternate toe touches every day Exercise 1: ___________________________________________________ Exercise 2: ___________________________________________________ Exercise 3: ___________________________________________________ 2. List the same three exercises above, Apply the Principle of Intensity: EXAMPLE: Alternate toe touches, stretch as far as possible Exercise 1: ___________________________________________________ Exercise 2: ___________________________________________________ Exercise 3: ___________________________________________________ 3. Finally apply the principle of Time EXAMPLE: Alternate toe touches, hold each leg for 15 seconds Exercise 1: ___________________________________________________ Exercise 2: ___________________________________________________ Exercise 3: ___________________________________________________ 4. 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