PE F.I.T.T. CALENDAR
3.1 Asses the components of health- related physical fitness (muscle strength, muscle endurance, flexibility, aerobic capacity, and body composition) by using a scientifically based health- related fitness assessment
3.2 Compare individual physical fitness results with research-based standards for good health
3.3 Develop individual goals for each of the components of health-related physical fitness ( muscle strength, muscle endurance, flexibility, aerobic capacity, body compositions)
3.5 Measure and evaluate changes in health-related physical fitness based on physical activity patterns
3.6 Monitor the intensity of one's heart rate during physical activity
4.1 Distinguish between affective warm-up and cool-down techniques
4.2 Develop a one day personal physical fitness plan specifying the intensity, time, and types of physical activities for each component of health-related physical fitness
4.3 Identify contraindicated exercises and their adverse effects the body
4.4 Classify physical activities as aerobic or anaerobic
4.5 Explain methods of monitoring heart rate intensity
4.6 List the long term benefits of participation in regular activity
4.7 Compile and analyze a log nothing the food intake/calories consumed and energy expanded through
3.2 Compare individual physical fitness results with research-based standards for good health
3.3 Develop individual goals for each of the components of health-related physical fitness ( muscle strength, muscle endurance, flexibility, aerobic capacity, body compositions)
3.5 Measure and evaluate changes in health-related physical fitness based on physical activity patterns
3.6 Monitor the intensity of one's heart rate during physical activity
4.1 Distinguish between affective warm-up and cool-down techniques
4.2 Develop a one day personal physical fitness plan specifying the intensity, time, and types of physical activities for each component of health-related physical fitness
4.3 Identify contraindicated exercises and their adverse effects the body
4.4 Classify physical activities as aerobic or anaerobic
4.5 Explain methods of monitoring heart rate intensity
4.6 List the long term benefits of participation in regular activity
4.7 Compile and analyze a log nothing the food intake/calories consumed and energy expanded through
DESCRIPTION
For the FITT project, I had to make a 7 day(week) calender. I had to put exercises that match each health related fitness components. The components are cardio respiratory. muscular endurance, muscular strength, flexibility, and body composition. Each one of the components had different number of times I had to do the exercise a week. After doing that I had to explain The FITT(frequency, intensity, time, and type) of the components.
THE ACTUAL THING
FITT Principle Guidelines by Health Related Component
Flexibility
Frequency- everyday of week, 7 days a week
Intensity- to the point of mild discomfort
Time- each stretch 10- 30 seconds & 8-10 different stretches
Type- static stretching, partner assisted stretching, active stretching
Cardiovascular Endurance
Frequency- 3 to 5 days per week
Intensity- 60% - 85% of MHR, 6-7 RPE
Time- distance in miles, time
(hours/minutes) 30-60 minutes
Type- running, biking, swimming
Muscular Strength
Frequency- 2 to 4 days per week
Intensity- 60%-90% of 1RM
Time- 1-3 sets & 6-10 reps & 8-12 different exercises
Type- weight training (heavy), body building exercises
Cardiovascular Speed/Power
Frequency- 1 to 3 days per week
Intensity- 80%-100% of MHR, 7-9 RPE
Time- 20-60 minutes, sets and distance (sets of 20 yards or meters)
Type- sprints, circuits, intervals
Muscular Endurance
Frequency- 1 to 3 days per week
Intensity- 30% - 50% of 1RM
Time- 1-3 sets & 10-50 reps & 8-12 different exercises
Type- body weight exercises, conditioning, circuit training
Flexibility
Frequency- everyday of week, 7 days a week
Intensity- to the point of mild discomfort
Time- each stretch 10- 30 seconds & 8-10 different stretches
Type- static stretching, partner assisted stretching, active stretching
Cardiovascular Endurance
Frequency- 3 to 5 days per week
Intensity- 60% - 85% of MHR, 6-7 RPE
Time- distance in miles, time
(hours/minutes) 30-60 minutes
Type- running, biking, swimming
Muscular Strength
Frequency- 2 to 4 days per week
Intensity- 60%-90% of 1RM
Time- 1-3 sets & 6-10 reps & 8-12 different exercises
Type- weight training (heavy), body building exercises
Cardiovascular Speed/Power
Frequency- 1 to 3 days per week
Intensity- 80%-100% of MHR, 7-9 RPE
Time- 20-60 minutes, sets and distance (sets of 20 yards or meters)
Type- sprints, circuits, intervals
Muscular Endurance
Frequency- 1 to 3 days per week
Intensity- 30% - 50% of 1RM
Time- 1-3 sets & 10-50 reps & 8-12 different exercises
Type- body weight exercises, conditioning, circuit training
THE
|
SUNDAYYOGA
BICYCLING SPRINTS |
MONDAYSTRETCHING
WEIGHTS CIRCUIT TRAINING |
TUESDAYYOGA
BICYCLING SPRINTS |
WEDNESDAYSTRETCHING
WEIGHTS CIRCUIT TRAINING |
THURSDAYYOGA
BICYCLING |
FRIDAYSTRETCHING
WIEGHTS CIRCUIT TRAINING |
SATURDAYYOGA
BICYCLING SPRINTS |
SUNDAY
YOGA- Flexibility
Frequency- Day 1 of 7
Intensity- To the point of mild discomfort
Time- Each stretch 20 seconds & 8 different stretches
BICYCLING- Cardiovascular Endurance
Frequency- Day 1 of 4
Intensity- 60% - 85% of MHR, 6-7 RPE
Time- Distance in miles, time 40 minutes
SPRINTS- Cardiovascular Speed/Power
Frequency- Day 1 of 3
Intensity- 80%-100% of MHR, 7-9 RPE
Time- 30 minutes
MONDAY
STRETCHING- Flexibility
Frequency- Day 2 of 7
Intensity- To the point of mild discomfort
Time- Each stretch 20 seconds & 8 different stretches
WEIGHTS- Muscular Strength
Frequency- Day 1 of 3
Intensity- 60%-90% of 1RM
Time- 2 sets & 7 reps & 8 different exercises
CIRCUIT TRAINING- Muscular Endurance
Frequency- Day 1 of 3
Intensity- 30% - 50% of 1RM
Time- 2 sets & 25 reps & 8 different exercises
TUESDAY
YOGA- Flexibility
Frequency- Day 3 of 7
Intensity- to the point of mild discomfort
Time- each stretch 20 seconds & 8 different stretches
BYCYCLING- Cardiovascular Endurance
Frequency- Day 2 of 4
Intensity- 60% - 85% of MHR, 6-7 RPE
Time- Distance in miles, time 40 minutes
SPRINTS- Cardiovascular Speed/Power
Frequency- Day 2 of 3
Intensity- 80%-100% of MHR, 7-9 RPE
Time- 30 minutes
WEDNESDAY
STRETCHING- Flexibility
Frequency- Day 4 of 7
Intensity- To the point of mild discomfort
Time- Each stretch 20 seconds & 8 different stretches
WEIGHTS- Muscular Strength
Frequency- Day 2 of 3
Intensity- 60%-90% of 1RM
Time- 2 sets & 7 reps & 8 different exercises
CIRCUIT TRAINING- Muscular Endurance
Frequency- Day 2 of 3
Intensity- 30% - 50% of 1RM
Time- 2 sets & 25 reps & 8 different exercises
THURSDAY
YOGA- Flexibility
Frequency- Day 5 of 7
Intensity- To the point of milddiscomfort
Time- Each stretch 20 seconds & 8 different stretches
BICYCLING- Cardiovascular Endurance
Frequency- Day 3 of 4
Intensity- 60% - 85% of MHR, 6-7 RPE
Time- Distance in miles, time 40 minutes
FRIDAY
STRETCHING- Flexibility
Frequency- Day 6 of 7
Intensity- To the point of mild discomfort
Time- Each stretch 20 seconds & 8 different stretches
WEIGHTS- Muscular Strength
Frequency- Day 3 of 3
Intensity- 60%-90% of 1RM
Time- 2 sets & 7 reps & 8 different exercises
CIRCUIT TRAINING- Muscular Endurance
Frequency- Day 3 of 3
Intensity- 30% - 50% of 1RM
Time- 2 sets & 25 reps & 8 different exercises
SATURDAY
YOGA- Flexibility
Frequency- Day 7 of 7
Intensity- To the point of mild discomfort
Time- Each stretch 20 seconds & 8 different stretches
BICYCLING- Cardiovascular Endurance
Frequency- Day 4 of 4
Intensity- 60% - 85% of MHR, 6-7 RPE
Time- Distance in miles, time 40 minutes
SPRINTS- Cardiovascular Speed/Power
Frequency- Day 3 of 3
Intensity- 80%-100% of MHR, 7-9 RPE
Time- 30 minutes
YOGA- Flexibility
Frequency- Day 1 of 7
Intensity- To the point of mild discomfort
Time- Each stretch 20 seconds & 8 different stretches
BICYCLING- Cardiovascular Endurance
Frequency- Day 1 of 4
Intensity- 60% - 85% of MHR, 6-7 RPE
Time- Distance in miles, time 40 minutes
SPRINTS- Cardiovascular Speed/Power
Frequency- Day 1 of 3
Intensity- 80%-100% of MHR, 7-9 RPE
Time- 30 minutes
MONDAY
STRETCHING- Flexibility
Frequency- Day 2 of 7
Intensity- To the point of mild discomfort
Time- Each stretch 20 seconds & 8 different stretches
WEIGHTS- Muscular Strength
Frequency- Day 1 of 3
Intensity- 60%-90% of 1RM
Time- 2 sets & 7 reps & 8 different exercises
CIRCUIT TRAINING- Muscular Endurance
Frequency- Day 1 of 3
Intensity- 30% - 50% of 1RM
Time- 2 sets & 25 reps & 8 different exercises
TUESDAY
YOGA- Flexibility
Frequency- Day 3 of 7
Intensity- to the point of mild discomfort
Time- each stretch 20 seconds & 8 different stretches
BYCYCLING- Cardiovascular Endurance
Frequency- Day 2 of 4
Intensity- 60% - 85% of MHR, 6-7 RPE
Time- Distance in miles, time 40 minutes
SPRINTS- Cardiovascular Speed/Power
Frequency- Day 2 of 3
Intensity- 80%-100% of MHR, 7-9 RPE
Time- 30 minutes
WEDNESDAY
STRETCHING- Flexibility
Frequency- Day 4 of 7
Intensity- To the point of mild discomfort
Time- Each stretch 20 seconds & 8 different stretches
WEIGHTS- Muscular Strength
Frequency- Day 2 of 3
Intensity- 60%-90% of 1RM
Time- 2 sets & 7 reps & 8 different exercises
CIRCUIT TRAINING- Muscular Endurance
Frequency- Day 2 of 3
Intensity- 30% - 50% of 1RM
Time- 2 sets & 25 reps & 8 different exercises
THURSDAY
YOGA- Flexibility
Frequency- Day 5 of 7
Intensity- To the point of milddiscomfort
Time- Each stretch 20 seconds & 8 different stretches
BICYCLING- Cardiovascular Endurance
Frequency- Day 3 of 4
Intensity- 60% - 85% of MHR, 6-7 RPE
Time- Distance in miles, time 40 minutes
FRIDAY
STRETCHING- Flexibility
Frequency- Day 6 of 7
Intensity- To the point of mild discomfort
Time- Each stretch 20 seconds & 8 different stretches
WEIGHTS- Muscular Strength
Frequency- Day 3 of 3
Intensity- 60%-90% of 1RM
Time- 2 sets & 7 reps & 8 different exercises
CIRCUIT TRAINING- Muscular Endurance
Frequency- Day 3 of 3
Intensity- 30% - 50% of 1RM
Time- 2 sets & 25 reps & 8 different exercises
SATURDAY
YOGA- Flexibility
Frequency- Day 7 of 7
Intensity- To the point of mild discomfort
Time- Each stretch 20 seconds & 8 different stretches
BICYCLING- Cardiovascular Endurance
Frequency- Day 4 of 4
Intensity- 60% - 85% of MHR, 6-7 RPE
Time- Distance in miles, time 40 minutes
SPRINTS- Cardiovascular Speed/Power
Frequency- Day 3 of 3
Intensity- 80%-100% of MHR, 7-9 RPE
Time- 30 minutes