Fit smart pe

• FITT PRINCIPLES


  • Frequency
  • Intensity
  • Time
  • Types
• Frequency


  How often you exercise
• Intensity


  How hard you exercise, can vary between light, moderate and vigorous
• Time


  The duration or how long a specific activity or an exercise session will last
• For substantial health benefits, adults should do at least 150 minutes (2 hours and 30 minutes) to 300 minutes (5 hours) a week of moderate-intensity, or 75 minutes (1 hour and 15 minutes) to 150 minutes (2 hours and 30 minutes) a week of vigorous-intensity aerobic physical activity
• Types


  What kind of exercise you are doing or the classification of exercise, e.g. Cardio, Strength training
• Cardio


  Any type of exercise that improves your cardiovascular system
• Strength Training


  Any type of exercise that tones and strengthens the muscles
• FITT Example


  • Frequency: 4 days weekly
  • Intensity: Moderate intensity
  • Time: 25 minutes, 20 reps
  • Type: Walking (aerobic), Wall push ups (strengthening)
• General Principles of Exercise

  • Progression
  • Specificity
  • Reversibility
  • Overload
  • Individuality
  • Recovery
• Progression


  A systematic increase of the exercise program so that appropriate physiological system continues to be overloaded
• Specificity


  Training effects are highly specific to the particular physiological systems overloaded, to the particular muscles used, and more specifically to the particular muscle fibers recruited to perform the work
• Reversibility


  If an individual stops to exercise the body returns to its initial level of fitness
• Overload


  A body system must be exercised at a level beyond which it is presently accustomed. A specific system adapts to this overload until it reaches a state where adaptation is no longer observed
• Individuality


  No two individuals are exactly alike, all individuals have different performances, fitness attributes, lifestyles, nutritional preferences, and they respond to exercise and its physical and social environments in their own unique way
• Recovery


  The amount of time the body should be allowed to rest and recover from fatigue before the next activity begins
• Phases of Exercise / Workout

  • Warm-up Exercises
  • Stretching
  • Conditioning Bout
  • Cool Down
• Warm-up Exercises


  Light activity aimed at increasing the body temperature and open up blood capillaries to allow a gradual increase in the blood flow to the muscles, ligaments, and tendons
• Stretching


  Gradual flexibility activities from upper to lower extremities, done after warm-up and again after cool down
• Conditioning Bout


  Exercises performed to improve physical fitness, much harder compared to warm up
• Cool Down


  Gradually tapers off the body from the stress of exercise, keeps the blood circulating to prevent dizziness
• Various Functions of Exercise

  • Release of pent-up emotion
  • Build strength
  • Increase flexibility through stretching exercise and develop coordination in performing skills
  • Provides relaxation
  • Realign and reshape the body
  • Discharges excess energy
  • Fun
• Physiological Benefits of Exercise

  • Improved physiological function (heart, blood vessels, muscles and respiratory system)
  • Increased movement efficiency
  • Better weight control
  • More efficient heat elimination and heat control
  • Possible decrease of elevated blood pressure
  • Reduce possibility of blood clotting
  • Better sleep
• Psychological Benefits of Exercise

  • Elevated mood (exercise acts as an antidepressant)
  • Increased motivation for physical activities
  • Relief of emotional stress
  • Discharge of an anxiety
  • Better relaxation, less emotional fatigue
  • Improvement in body image, self-confidence, and self-esteem
  • More adequate in coping behavior
• Advantages of Exercise for Fitness

  • Exercise can be systematically planned to cover all muscle groups of the body and to emphasize areas of greatest need
  • The dosage of exercise can be controlled for a given time
  • Progression can be regulated from very mild to vigorous and exhaustive efforts
  • Exercise can be derived which will provide for the development of body control, flexibility, balance, and good posture, as well as for increased muscular strength and endurance
• S.M.A.R.T.


  • Specific
  • Measurable
  • Achievable
  • Realistic
  • Timely
• Specific


  The what, where and how of the goal
• Measurable


  How you will evaluate whether or not you met the goal
• Achievable


  Setting a goal that you can accomplish
• Realistic


  Setting a goal that is challenging, but attainable
• Timely


  When you want to achieve your goal by, and what time frame you have to reach your goal
• Sean Patrick Flanery: 'Do something today that your future self will thank you for.'