The FITT Formula Flashcards
The five health related components
- . Flexibility
- Muscular Strength
- Muscular Endurance
- Cardiovascular Endurance
- Body Composition
the capacity of the muscles
and joints to go through a full range of
motion.
Flexibility
– bending a body segment
Flexion
straightening a body segment
Extension
moving a limb away from The
body
Abduction
moving a limb towards the
body
Adduction
stretch performed with a partner
Passive-assisted stretch
stretching a segment to
the farthest point and holding it for a time
Static stretch
stretching which
involves bouncing or jerking of a body
segment
Ballistic stretch
type of stretching
which involves movement and static
exercise at the same time
Dynamic stretch
exercises
which may lead to injuries if performed regularly; deemed to be risky
Contraindicated exercises
the capacity of the
group of muscles to exert one maximum
effort against resistance.
Muscular Strength
the amount of force your
muscles can produce; often measured by how much weight you can lift
Mascular Strength
the ability to use
muscles to perform an exercise/activity for a
prolonged period of time.
Muscular Endurance
the ability of
the lungs, heart, and blood vessels to
deliver oxygen to your body tissues during a
strenuous workout.
Cardiovascular Endurance
vital in the monitoring of
one’s cardiovascular endurance; this will
determine if the person is within the normal
or maximum range.
Heart rate
Common areas to get the pulse
Carotid area and radial artery
the proportional
amount of fats, muscles, and bones in your
body; determined by the amount of fat and
lean tissue in the body.
Body composition
refers to long and lean, with
little body and muscle. Bone is relatively
small with slender limbs. They would
struggle gaining weight.
Ectomorph
refers to solid, athletic and
strong individuals. Bones are typically
large and heavy with huge limbs, which
contributes to heavier weight compared to
ectomorph. They both gain and lose
weight easily related to the endomorph.
Mesomorph
refers to lots of body fats,
lots of muscles and they gain weight
Endomorph
refers to the four important variables
needed in the application of the different
principles of exercise and the creation of a
comprehensive exercise program.
FITT (Frequency, Intensity, Time, and
Type)
pertains to how often
Frequency
pertains to the
number of days of a person engaging in a physical activity or exercise program in a
week
Frequency
What is the frequency advised for beginners
3x a week
What is the frequency advised for beginners
3x a week
refers to how hard you will exert
your effort during your exercise.
Intensity
required exertion of intense
physical activity to be performed or worked
against a load greater than normal
(overload).
Intensity
To determine appropriate
exercise intensity by various methods,
including _________________
heart rate reserve (HRR),
percentage of age-predicted maximal
heart rate (%HRmax), oxygen update
reserve (VO2R), and perceived exertion
Percentage of intensity/effort advised for beginners
60%
Percentage of intensity/effort advised for beginners
60%
refers to the amount of time you will
be spending in your workout/exercise; this is the length of time the activity session
is performed
Time
exercise/workout you will engage
in-going setting
Type
Refers to the type of physical activity you
perform
Type
heartbeats per
minute while at rest.
Resting Heart Rate (RHR)
Normal RHR range
60 to 100 beats per minute
heartbeats
per minute that an individual may reach
given the intensity of a workout.
Maximum Heart Rate (MHR)
Formula for MHR
220 minus (-) present age
heartbeats
per minute is obtained right after an
exercise or workout.
Training Heart Rate (THR)
THR formula
Maximum Heart Rate (MHR) x 60% = THR.
heartbeats per
minute taken five to ten minutes after your
strenuous workout and cool-down
exercises.
Recovery Heart Rate
If you are already 22 years old, determine your MHR and THR
MHR = 198
THR = (118.8 or)119
This prepares the body especially
the heart and circulatory system for
physical activity or exercise
Warm-up/calisthenics
must include five to ten (5-10)
minutes of low to moderate
cardiovascular and muscular
endurance activities according to American College
of Sports Medicine (ACSM)
Warm-up/calisthenics
__________ in this phase
is highly recommended to reduce
risk of possible injuries
Stretching exercises
Refers to the key component of a
fitness program or your chosen
physical activity
Workout Proper (Conditioning Phase)
This phase should follow the
principle of training or the FITT
Formula with regards to frequency,
intensity, time and type of physical
activity.
Workout Proper (Conditioning Phase)
This promotes an effective and
gradual recovery from physical
activity; from higher
intensity of workout/conditioning
phase back toward to resting
status, allowing a gradual slowing of
the heart rate, systolic blood
pressure, and metabolic end
products (e.g., lactate).
Cool Down
If exercise is stopped abruptly, this may
result to post exercise _________ and _______
hypotension (low blood
pressure) and possible dizziness
Name three supplemental activities
- Sports
- Jogging
- Aerobics/Zumba
- Jump Rope
- Biking
- Strength Training
- Circuit Method
- Taebo (Taekwondi and Boxing)
- Boxing
- Cardio
