F.I.T.T./Training Principle & Aerobic/Anaerobic Skills Flashcards
What does FITT stand for
Frequency
Intensity
Time
Type
Define frequency
How often you exercise
Define intensity
The intensity of the exercise
Define time
The time you spend exercising
Define tyoe
The type of exercise
Frequency of muscle strength & endurance
2-3 days per week
Frequency of cardiovascular endurance
5-6 days per week
Frequency of flexibility
3 or more times a week
Intensity of muscle strength & endurance
Moderate weight
Intensity of cardiovascular endurance
Heart rate in target zone
Intensity of flexibility
To the point of mild discomofrt
Time for muscle strength & endurance
3-4 sets, 6-15 reps
Time for cardiovascular endurance
20-60 minutes
Time for flexibility
10-30 seconds
Type for all
Major muscle groups
What are the 4 training principles
Overload: we must put our body under more stress than normal for changes to be made
Specificity: make sure training done is specific to a sport or activity
Reversibility: if you don’t keep it up, you’ll lose it
Variance: vary the training activities
Define aerobic exercise
“Air”
Exercise requiring large amounts of oxygen
Medium intensity, long duration Ex. swimming, running distance
Define anaerobic exercise
“No air”
Exercise to promote power, strength, speed
High intensity, short duration Ex. sprinting, lifting weights
6 Fitness skills
Agility
Balance
Coordination
Reaction Time
Speed
Power
Define agility
The ability to control the body’s movements and to change direction
Define balance
The ability to remain upright either while standing still or moving
Define coordination
The ability to use 2 or more body parts together
Define reaction time
The rate of movement once a person realizes the need to move
Define speed
The ability to move a distance in a short amount of time
Define power
The ability to use force with great speed
