Scribd
Upload
11 views

LESSON 4 FITT Goals

The document outlines the FITT principle, which includes Frequency, Intensity, Type, and Time, essential for creating personal fitness goals to maintain health-related fitness. It details three types of physical activities: cardiovascular fitness, flexibility activities, and muscular strength and endurance, along with the components of an exercise workout. Additionally, it explains how to calculate the Target Heart Rate (THR) using Maximum Heart Rate (MHR) and Resting Heart Rate (RHR) for effective exercise intensity monitoring.

Uploaded by

Liezel Alipao
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PPTX, PDF, TXT or read online on Scribd
11 views

LESSON 4 FITT Goals

The document outlines the FITT principle, which includes Frequency, Intensity, Type, and Time, essential for creating personal fitness goals to maintain health-related fitness. It details three types of physical activities: cardiovascular fitness, flexibility activities, and muscular strength and endurance, along with the components of an exercise workout. Additionally, it explains how to calculate the Target Heart Rate (THR) using Maximum Heart Rate (MHR) and Resting Heart Rate (RHR) for effective exercise intensity monitoring.

Uploaded by

Liezel Alipao
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PPTX, PDF, TXT or read online on Scribd
You are on page 1/ 12

FITT GOALS

OBJECTIVES
Differentiate Frequency, Intensity,
Type and Time from one another
Create your own fitness goals based
on the FITT principle to maintain
Health-Related Fitness
Give importance to maintaining your
Health-Related Fitness
WHAT IS FITT ?
 Frequency is the number of sessions in a week.
-According to the American College of Sports Medicine
guidelines, it is recommended to exercise 3-5 days per
week and for more optimal results, exercise can be done in
most days of the week with a combination of light to
moderate-vigorous activity.
Intensity is the difficulty level of exercise or work
demand. It can be: Light, Moderate, Vigorous
Time is the duration or distance covered in an exercise
session. - DOH recommends that moderate-intensity
aerobic exercise should be performed for a minimum of
30 minutes every day.
Type is the mode of exercise or activity
THREE PHYSICAL ACTIVITIES
1. Cardiovascular Fitness -Exercises that
increase our heart and breathing rate.
Examples: Hiking, skating, rollerblading, step
aerobics, cardio machines e.g. treadmill, sports
e.g. football, basketball e.g. volleybal
2. Flexibility Activities - It is recommended to do
stretching exercises at least twice a week after
Muscular Strength and Endurance Exercises.
- Child pose, Ab stretch, Hamstring stretch, Hip
flexor stretch, Standing Forward bend, Glute
stretch
THREE PHYSICAL ACTIVITIES
3. Muscular Strength and Endurance -
Exercises in which groups of muscles work
or hold against a force or some weight
Examples, Mountain Climbers, Side Planks,
Chair squats, Push ups, Sit Ups,
EXERCISE WORKOUT HAS THREE
COMPONENTS
Warm-up is essential before the actual
workload as it prepares the body for more
strenuous activity
Exercise load – physical activities
Cooldown bridges the period between
workout and rest. The transition is
important to deter the pooling of blood in
the lower extremities.
MHR AND RHR
Maximum Heart Rate – It is the highest number
of heartbeat per minute observed during a very
strenuous and exhaustive physical activity.
Resting Heart Rate – It is the number of heart
rate per minute commonly measured by lying
down or right after waking up.
INTENSITY LEVEL TARGET MAY:
determined by computing the :
Target Heart Rate (THR) range based on
the results of an exercise stress test,
considering 8 the resting and exercise
heart rate, with 60% to 80% intensity
level. (Karvonen’s Formula)
TARGET HEART RATE RANGE
Step 1. Get your Maximum Heart Rate
MHR = 220 – Your Age
MHR = _______
Example: MHR = 220 – 20 MHR = 200

Step 2. Get your Heart Reserve Rate


HRR = MHR – Your Resting Heart Rate
HRR = ________
Example: HRR = 200 – 90 HRR = 110
TARGET HEART RATE RANGE
Step 3. Get the 60% to 80% of the Heart Reserve Rate
3.a) 60% X HRR = ________ Example: 0.60 x 110 = 66
3.b) 80% X HRR = ________ Example: 0.80 x 110 = 88
Step 4. Get the Target Heart Rate

4.a) 60% HRR + Resting Heart rate = __________ Example: 66 +


90 = 156
4.b) 80% HRR + Resting Heart rate = __________ Example: 88 +
90 = 178
TARGET HEART RATE RANGE
Step 5. Target Heart Range is 4.a___ to ___4.b____

Example 156 bpm to 178 bpm


THANK YOU 

You might also like