Physical Fitness Lecture - Fitt

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Health Related Fitness Components

1. Body Composition – The combination of all the tissues that make up the body such as bones, muscles,
organs and body fat.

2. Cardiovascular Endurance – The ability of the heart, lungs, blood vessels, and blood to work efficiently
and to supply the body with oxygen.

3. Flexibility – The ability to use your joints fully through a wide range of motion.

4. Muscular Endurance – The ability to use muscles for a long period of time without tiring.

5. Muscular Strength – The ability of the muscles to lift a heavy weight or exert a lot of force one time.

Skills Related Fitness Components

1. Agility – The ability to change body positions quickly and keep the body under control when moving.

2. Balance – The ability to keep the body in a steady position while standing and moving.

3. Coordination – The ability of the body parts to work together when you perform an activity.

4. Power – The ability to combine strength with speed while moving.

5. Reaction Time – The ability to move quickly once a signal to start moving is received.

6. Speed – The ability to move all or a part of the body quickly.

FITT Principle of Exercise


FITT (Frequency, Intensity, Type, Time) principle of exercise or workout can help you
achieve your goal to stay fit.
Frequency refers how often you will exercise. Find a balance exercise that provides
challenge to the body and also allows enough time for rest and to adapt and heal. Some
exercise routines must be done two to three or three to five days each week.
Intensity pertains how much effort or work you will exert in exercise. Be careful not to
overload or overstrain your body to avoid injury or burnout. Monitor your heart rate and
resistance as you exercise.
Type determines what kind of exercise will help you achieve your fitness goal.
Time relates to how long you will exercise per session

Example of exercise plans based on the FITT principle

Frequency 4-5 times a week


Frequency 2-3 times a week
Intensity 3 kilometers (100
Intensity 1-3 sets of 6-10
meter per minute)
repetitions
Type For the heart: brisk
Type for the muscles: lifting
walking
weights (dumbbells)
Time 30 minutes

Time 20 minutes
PREPARED BY: TRIZCIA ANN C. SUMILE

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