FITT Principle

FITT Principle

FITT Principle – A guideline in which each letter represents a variable for determining the correct amount of physical activity for each component of fitness: F=Frequency, I=Intensity, T=Time, T=Type

FITT method

· FITT (frequency, intensity, time, and type) is one way to remember the general guidelines for what should be included in a fitness plan. Remember it's important to remember that each family member's fitness goals will be different based on age, sex, current fitness level, and available resources. Talk with your doctor if you have any questions.

Frequency—Do some physical activity every day.

Intensity—Choose at least moderate activity in intensity, and try to add a few more vigorous activities over the week. Vigorous activity is an activity that makes you breathe hard and sweat. (Reaching a specific heart rate is not necessary.)

Time (duration)—Plan on a total time of at least 60 minutes of activity each day. This can be done all at once or added over several shorter 10- to 15-minute blocks of activity. Breaking it up into smaller blocks of time is a great way to start a new program or fit activity into a busy schedule.

Type—The type of activity can include a variety of team sports, individual sports, recreational activities, family activities, active hobbies, and walking or bicycling for fun and transportation. Every week, do weight-bearing activities to promote muscle strength, flexibility, and bone health. The most important thing is to choose something fun!

Fitness

NFL PLAY 60: Huddle up and Get Moving!

Complete all the exercises by watching the video above to complete your Fitness Logs.

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Below is a chart of other exercises you can complete for your Fitness Logs.

Name and Description of Physical Activity	Picture	Type of Physical Activity
Push-up: an activity in which a person lies facing the floor and, keeping their back straight, raises their body by pressing down on their hands		Strengthening
Plank: an activity that involves maintaining a position similar to a push-up, but usually without any movement		Strengthening
Squat: An activity that requires squatting toward the group with the back of the knees at a 90-degree angle		Balance/Flexibility
Jumping jack: a jump is done from a standing position with legs together and arms at the sides to a position with the legs apart and the arms over the head		Balance/Flexibility
Jump rope: An activity that requires jumping straight up into the air and back down, as if jumping over a rope.		Balance/Flexibility
High knees: An activity in which a person lifts their knees as high as possible, alternating left and right		Aerobic
Kickers: An activity in which a person jogs in place, hitting their behind with their feet		Aerobic