Assignment: FITT Principle And Workout
Overview
For this assignment we will create a work out using the FITT Principle. As we discovered in this week's content, the FITT Principle may be used to direct us into a healthier lifestyle. The FITT principle is easy to use and understand in terms creating a of work out.
Directions
Program Plan Design - FITT Principle
Using the FITT principle as a guideline, design a basic cardiovascular and weight program plan. Be sure to specify a training goal and include exercises that workout the entire body.
Frequency of Exercise
For general fitness the ACSM recommends 2-3 days per week for weight training. Allow muscles at least 1 day of rest between workouts.
Intensity of Exercise:
Amount of Resistance The amount of weight lifted determines the way the body will adapt and how quickly it will adapt. To build strength rapidly, lift weights as heavy as 80% of your maximum capacity. For endurance, choose 40-60% of your maximum. Rather than continually assessing maximum capacity, base weight on the number of repetitions you can perform.
Time of Exercise: Repetitions and Sets
To improve fitness, you must perform enough repetitions to fatigue your muscles. A heavy weight and a low number of repetitions (1-5) build strength. A light weight and a high number of repetitions (15-20) build endurance. For general fitness, do 8-12 repetitions of each exercise. For older and more frail people (50-60 years of age and above), 10-15 repetitions with a lighter weight is appropriate.
Type or Mode of Exercise
A complete weight training program works all the major muscle groups, including neck, upper back, shoulders, arms, chest, abdomen, lower back, thighs, buttocks, and calves. Usually, 8-10 different exercises are required in order to work all major muscle groups. A balanced program includes exercises for both agonist and antagonist muscle groups. Exercise the large-muscle groups first and then small-muscle groups.
Format your assignment according to the following formatting requirements:
1. The answer should be typed, double spaced, using Times New Roman font (size 12), with one-inch margins on all sides.
2. The response also includes a cover page containing the title of the assignment, the student's name, the course title, and the date. The cover page is not included in the required page length.
3. Also include a reference page. The Citations and references should follow APA format. The reference page is not included in the required page length.