Modesty Fobbs The F.I.T.T Project!. Fitness terms Rest and Recovery- It means you rest so you can...
9
Modesty Fobbs The F.I.T.T Project!
-
Upload
meghan-parker -
Category
Documents
-
view
217 -
download
3
Transcript of Modesty Fobbs The F.I.T.T Project!. Fitness terms Rest and Recovery- It means you rest so you can...
Modesty Fobbs
The F.I.T.T Project!
Fitness terms
• Rest and Recovery- It means you rest so you can recovery your energy back.
• Overload- Doing more exercise than what the muscles are use to.
• Progression- Gradually progress/ increase the exercise you are doing.
• Specificity- Choosing a type of exercise that is related to the sport you do, and one specific muscle group
Components of a Workout
Warm up- exercising in preparation for strenuous activity.Stretching- you stretch so you can be ready to do the workoutWorkout- any physical activity that you do, or a sport.Cool down- Is at the end of the physical activity when your finish
The ChartFlexibility Cardiovascular Muscular
StrengthMuscular Endurance
Body Composition
Frequency Daily 5-4 times a week Weight train 2-4 times per week
Exercise 2-4 times per week
5-7 times a week
Intensity You should stretch to the point where you feel tension, or pain.
Train at 60-80% of target heart rate.
60-75% of max 3 sets of 8-12 repetitions.
Add or maintain weight and repetitions.
Is determined by comparing their muscular mass and body fat percentage.
Time 15-30 minutes 20-60 minutes per session
About 30-60 minutes.
About 30-60 minutes.
About 30-60 minutes
Type Do dynamic stretch Any aerobic activity keeping the heart rate within the target zone.
Anaerobic activities such as weight lifting and sit ups
Resistance training yoga ,Pilates , light weights
Stretching and light weight training
The F.I.T.T Formula
• FREQUNCY - the number of training sessions that you complete per week increasing them to make your body adapt.
• INTENSITY - how hard you make your body work in the overload program
• TIME - is when you increase/decrease the amount of minutes in a training session and when you increase/ decrease or keep the same resting and recovery between each training session
• TYPE – is the type of activity that you do.
My fitness goals
• Fitness goal 1: to run a mile or the 5 minute drill faster than I do.
• Fitness goal 2: to do my push ups faster than I do.
Fitness Goal OneFlexibility Cardiovascular Muscular
StrengthMuscular Endurance
Frequency 3-4 times a week
2-3 times Weight train 2-4 times per week
Exercise 2-4 times per week
Intensity Stretch till you feel tension
Train at 60-80% of target heart rate.
60-75% of max 3 sets of 4-8 repetitions.
Add or maintain weight and repetitions.
Time 30-60 minutes
20-60 minutes 30-60 minutes
30-60 minutes
Type Stretch my legs and do running activitys
Run a or 2 mile Jogging or walking around
Do light weight training
Fitness Goal TwoFlexibility Cardiovascular Muscular
StrengthMuscular Endurance
Frequency 3-4 times a week
2-3 times Weight train 2-4 times per week
Exercise 2-4 times per week
Intensity Stretch till you feel tension or pain.
Train at 60-75% of target heart rate.
3 sets of 4-8 repetitions.
Add or maintain weight and repetitions.
Time 30-60 minutes
20-60 minutes 30-60 minutes 30-60 minutes
Type Do dynamic stretching
Do anaerobic activities
Weight lifting You can do light weight lifting on sit ups
The End!
