FITT principle. Time - A total workout can be about 30-60 minutes. Figure 4.2 illustrates the different categories of the FITT principle. FITT stands for: Frequency, or how often you exercise. T- Time (How long you exercise/work for). 0000056161 00000 n 0000002194 00000 n 0000045750 00000 n Intensity - stretch to the point of mild discomfort, not pain. The Principles of Exercise: FITT VP MODEL. Progression: Training should start slowly and gradually. At 11am today the NSW Sta, Our new work vehicle is being wrapped today. 16 0 obj<> endobj xref 16 49 0000000016 00000 n 0000012114 00000 n Type - s tretching excercises that focus on major joints. 0000015728 00000 n %PDF-1.5 %���� 0000007516 00000 n Flexibility‎ > ‎ FITT Principle. Flashcards. 0000008716 00000 n 0000005893 00000 n 0000014468 00000 n I’ve been training for almost 10 years now and I wish I knew about the FITT VP model when I started my fitness journey. activity often known as the FITT components. Stretching also reduces muscle tension, increases circulation, and improves posture. 0000009329 00000 n If you decrease your physical activity, your muscles and connective tissues lose elasticity. Created by. 0000008827 00000 n Stretching or lengthening your muscles helps you become more limber, which makes certain activities of daily living easier. The acronym FITT outlines the key components, or training guidelines, for an effective exercise program, and the initials F, I, T, T, stand for: Frequency, Intensity, Time and Type. This video contains two typos and has been updated to the following link. I- Intensity (How hard you’re exercising/working). 0000012742 00000 n 0000005365 00000 n 0000009915 00000 n Resistance training may supplement aerobic training and should consist of 2-4 sets of 8-12 repetitions for each of the major muscle groups. This field is for validation purposes and should be left unchanged. trailer <]>> startxref 0 %%EOF 18 0 obj<>stream Bujutsu is kicking off stretch classes for the very first time. 0000013893 00000 n Intensity - when lifting weights, train to fatigue and in general, perform 15-20 repetitions during the workout. Our stretch classes will be led by Leah Meleng who as well as being a personal trainer is an experienced dancer, with over a decade of dance and stretch experience. 0000003449 00000 n What Is The FITT Principle? 0000004957 00000 n The FITT VP model is evidence based recommendations used as a guide for creating your own workout plan. Time. 0000010183 00000 n The FITT-VP principle provides an exercise prescription framework for healthy individuals and also for various other populations . The goal of dynamic stretching is to move certain joints in controlled ways in a normal range of motion for the minimization o… Lets use Monday And Thursday. This is a form of stretching that uses movement and muscle tension development. The five health-related components of fitness are: Flexibility- the range of motion in a joint or group of joints. Stretching FITT guidelines: Frequency: Aim for 5 times per week, or whenever you do “cardio” (cardiovascular aerobic exercise). The FITT Principle will give you the ideal blueprint for your exercise program. Learn. 0000006892 00000 n 0000014928 00000 n PLAY. Leah teaches the FITT Principle for Flexibility/Stretching. For example, if you work out at a high intensity, you usually work out for less time and fewer days per week. Types of fitness activities are Cardiovascular (Aerobic), Strength (Weight Training), Flexibility (Stretching) and Balance. Increase Muscular Condition Example: You want to improve your muscular endurance in your shoulder (deltoid) muscles. 0000004704 00000 n 5 Health-Related Components of Fitness. 0000003067 00000 n Let's take a look at three common fitness goals to see how the FITT Principle can be applied to help achieve them faster. Flexibility lengthens a muscle while increasing range of motion. A�m���ڋV�]v�Sf�σ~I^�E���fOڕ;�d�T%ec�����������;P�a9���1B� � 0�#=(f`e�c�Hj�d�"���$����X��h3J��pM�t�bk��=x�킢���S2-��X�H8.��uU:����öK�m�o��[�����5��9W1�C��0@� ��Q� endstream endobj 17 0 obj<> endobj 19 0 obj<>/XObject<>/ProcSet[/PDF/Text/ImageB]/ExtGState<>>>>> endobj 20 0 obj<> endobj 21 0 obj<> endobj 22 0 obj<> endobj 23 0 obj<> endobj 24 0 obj<> endobj 25 0 obj<> endobj 26 0 obj<> endobj 27 0 obj<> endobj 28 0 obj<>stream The FITT principle has been around for a long time and is used to help structure training programs and sessions. https://bujutsumartialarts.com.au/wp-content/uploads/stretch-classes.jpg, https://bujutsumartialarts.com.au/wp-content/uploads/logo1.png, FITT Principle for Flexibility/Stretching, IMPORTANT COVID UPDATE: Spell. 0000015450 00000 n The FITT Principle is able to help increase the amount of flexibility one has easily. 0000001276 00000 n It breaks down all the important components so you can develop a plan on how to achieve your fitness goals. Flexibility daily slow and controlled movement 10 to 12 minutes static Body Composition 5 to 7 times per week combination of intensities dependent on intensity aerobic anaerobic resistance Anaerobic alternate days 2 or 3 times per week 90% of maximum heart rate 2 to 3 minutes per bout sprinting jumping Read about Frequency on this page; Intensity, or how hard you work. Bujutsu Martial Arts and Fitness Centre – Smeaton Grange H.Q. 0000008210 00000 n – Hold a static stretch for 10-30 seconds, for most adults. STUDY. 0000007956 00000 n It stands for Frequency, Intensity, Time, and Type, all in reference to exercise. 0000038681 00000 n 0000007149 00000 n Plus, the improved flexibility gained from stretching regularly helps you prevent injuries when you are performing everyday body movements and especially during exercise. Frequency: refers to the frequency of exercise undertaken or how often you exercise. Intensity. After cooldown: static stretch, most improvement gains for flexibility The most significant influence on your flexibility is an active or inactive lifestyle.