PE

• FITT stands for:

  Frequency, Intensity, Time, and Type
• Frequency, how often or many times you will do the exercise.

  i.e. 5 times a week, daily, during warm up and cool down
• Intensity, how hard you work during exercise. The increase or decrease of your intensity depends on what type of exercise you will do.

  i.e. 90% maximum heart rate, hold for 15-30 secs each, 3 sets of 10-30 reps
• Time, how long you will do the exercise during each session.

  i.e. 30 mins, 10 mins with 10 secs rest each interval.
• Type, variety of activities you will do which vary depending on what area of the body is your target. This is the last part of FITT. Easy to manipulate to avoid overuse injuries and weight loss plateaus.

  i.e. running, static stretch, resistance training
• Your fitness exercise must be found in the two types of fitness components: HRF and SRF
• Health-related fitness, has everything to do with activities that aim to prevent diseases (i.e. non-communicable disease) and promote healthy bodily functions. The goal is to incorporate activities that help manage your weight, strengthen body and immune system, enhance mood, and increase energy.
• Fact: an overweight person tends to have low immune system. Normal weight is 18.5-24.9.
• BMI/Body Mass Index, used as an indicator of obesity and underweight
• Its formula is, BMI=weight(kilogram)/height^2(meter)—since height is commonly measure in centimeters, divide it by 100 to convert it into meter.
• Five components of HRF

  1.       Cardiovascular endurance, ability to perform activity at moderate-to-vigorous for prolonged period of time.

  2.       Muscular strength, how much force can your muscle exert, or how much weight can you lift.

  3.       Muscular endurance, anility of the muscle to sustain force for a period of time.

  4.       Flexibility, ability to move muscles and joints through full range of motion.

  5.       Body composition, body’s ratio of fat mass to fat-free mass like muscles and bones.
• Human Body Composition

  Body tissues- Men (45%), Women (36%)

  Essential fat- men (3%), women (12%)

  Non-essential fat- men (12%), women (15%)

  Bone- men (15%), women (12%)

  Other- men (25%), women (26%)
• Cardiovascular endurance, ability to perform activity at moderate-to-vigorous for prolonged period of time.
• Muscular strength, how much force can your muscle exert, or how much weight can you lift.
• Muscular endurance, anility of the muscle to sustain force for a period of time.
• Flexibility, ability to move muscles and joints through full range of motion.
• Body composition, body’s ratio of fat mass to fat-free mass like muscles and bones