Scribd
Upload
86 views21 pages

HOPE1 TypesofPA FITTTrainingPrinciples

The document discusses three types of physical activity - aerobic, muscle strengthening, and bone strengthening exercises. It provides details on how each activity works and how often each should be performed according to guidelines. Finally, it outlines the FITT training principles of frequency, intensity, time, and type that should be followed when developing an exercise routine to achieve health and fitness goals.

Uploaded by

Leonard Salvacion
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PPTX, PDF, TXT or read online on Scribd
86 views21 pages

HOPE1 TypesofPA FITTTrainingPrinciples

The document discusses three types of physical activity - aerobic, muscle strengthening, and bone strengthening exercises. It provides details on how each activity works and how often each should be performed according to guidelines. Finally, it outlines the FITT training principles of frequency, intensity, time, and type that should be followed when developing an exercise routine to achieve health and fitness goals.

Uploaded by

Leonard Salvacion
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PPTX, PDF, TXT or read online on Scribd
You are on page 1/ 21

HOPE 1 Subject Teacher:

Ms. Catherine G. Fernandez


Sets Frequency Intensity Time Type (FITT) goals based on training principles to achieve
and/or maintain health-related fitness (HRF) ( PEH11FH-li-j-7)

Engage in moderate to vigorous physical activities (MVPA’s) for at


least 60 minutes most days of the week in a variety of settings in- and
2
out- of school. (PEH11FH-Ia-t-8)
3 types of
Physical Activity

3
Aerobic exercises

4
Muscle strengthening

5
Bone strengthening

6
How do they work and differ?

7
Aerobic activities
• Are also called “CARDIO” exercises.

• Normally, these activities increase our heart and


breathing rate.

• It cause us to sweat profusely and breathe harder.

• Jogging, running, swimming, and dancing are


some examples.

8
How often should you do aerobic
exercises?
Muscle strengthening
activities
• Muscle strengthening activities are exercises in which groups

of muscles work or hold against a force or some weight.

• Muscle strengthening activities help build good muscle

strength. When muscles do more work, it becomes stronger.


This stimulation and repair
process is called
muscle hypertrophy
How often should you do muscle
strengthening activities?
Ideally, three days per week
Bone Strengthening Activities

• Many forms of physical activity like running, skipping


rope, and playing basketball help keep our bones fit.
• Bones also support groups of muscles to reduce risk of
falling.
• It is important to understand that bone-strengthening
exercises do not only focus on bone health, it also
focuses on improving muscle strength, coordination,
and balance.
How often should you do bone
strengthening activities?
Ideally, four days per week
D o y o u b e l i e v e th a t e v e r y o n e is c a p a b le o f

p e r f o rm i n g a ll th r e e so r ts o f Ph y s ic a l

A c t i v itie s sim u lta n e o u s ly ?


FITT Training Principles

1. Frequency – No. of sessions per week


Start cardio exercises for at least 5 days a week for the first
few weeks

Afterwards, we can gradually increase the frequency of


exercise to 7 days a week.
FITT Training Principles

2. Intensity
To be effective, exercises should be done in moderate intensity, that is,
our heart rate should be 60 to 80% of our maximum heart rate
FITT Training Principles

3. Time
More time spent doing aerobic exercises means more
calories burned and an increase in endurance. We can at
least do 20 minutes per session at first, then gradually
increase it to 60 minutes.
FITT Training Principles

4. Type
This refers to what kind of exercise you’ll be doing.

It is also important to try different exercises and activities


to avoid boredom.

You might also like