Physical Education

Physical Education F.I.T.T. Principle Notes

Frequency: How often should you exercise?  3-6 times a week for cardio. (most days of the week)  Every other day (3 days a week) for strength training.  Every day for flexibility Intensity: How hard should you work?  Cardio must be done with the heart rate in the THRZ (Target Heart Rate Zone) THRZ= 60-75% of maximum heart rate which is 220 minus your age. For a 15yr old, the heart rate should be between 123-154 (60- 75%)  Strength training can be achieved using one of two methods: 1) OVERLOAD PRINCIPLE: where one works the muscle group(s) to failure. 2) PROGRESSIVE RESISTANCE: Training with gradual increase of the weight lifted and the number of repetitions needed to get to failure.  Flexibility: stretches held until the muscle stays stretched. Time: How long should you work?  Cardio: for a minimum of 20 continuous minutes in the THRZ OR Three Ten-minute sessions working in the high end of the THRZ.  Strength: as long as it takes to totally fatigue the muscles you are working on.  Flexibility hold stretches for 30 seconds. Type: Three types of exercises for fitness (All are needed for overall fitness)  CARDIOvascular training (aka aerobic-with oxygen) and  STRENGTH training (aka anaerobic-without oxygen)  Flexibility: keeping the muscles long to avoid injury and increase range of motion in joints