The F.I.T. Formula
Review:
Three principles of a good exercise program are overload, progression,
and specificity.
Exercising more than normal, or overloading builds fitness. (Note: overloading does not mean doing Òtoo muchÓ of
somethingÉjust doing more than what is normally done) The principle of progression is increasing exercise gradually. The principle of specificity means doing specific activities to build specific
parts of fitness (like doing curl ups for abdominal strength).
The FIT formula helps
you know how much exercise is enough to build good fitness.
Frequency
= how often a person exercises.
For example, you need to exercise at least three times a week.
Intensity
= how hard a person exercises.
Remember there's a difference between pain that comes from over exercise
and the tiredness that comes from not being fit. For example, for cardiovascular fitness, the heart should
beat 135 - 165 beats/minute.
Time = how
long a person exercises. For
example, you need to exercise 15 - 30 minutes at one time to improve fitness.
|
|
Muscular Endurance |
Muscular Strength |
Isotonic |
Isometric |
|
F |
Every other day at least 3 days a week |
Every other day at least 3 days a week |
Every other day at least 3 days a week |
Every other day at least 3 days a week |
|
I |
Appropriate resistance |
Appropriate resistance |
Heaviest weight you can move for the required number of times |
Contract muscles as tightly as you can for the required length of time |
|
T |
20 minutes 3-5 sets, 10-15 reps |
20 minutes 2-3 sets, 5-10 reps |
2-3 sets 5-10 reps |
2 sets for 8-10 seconds |
There are four types of exercise contractions. Isotonic and isometric are two of these four types. All lifting exercises require isotonic exercises. This happens when the muscle shortens as it contracts. An example of isotonic contraction can be seen when we flex the bicep (Popeye) muscle. Stand with one arm straight and the palm of the hand facing up. Roughly measure the length from the start of the biceps muscle to the point where it meets the shoulder. Now curl the hand towards the shoulder, the biceps muscle shortens as it contracts. When you reach the end point take another rough measurement of the biceps again. It will be much shorter.
Other examples of isotonic exercises are:
Isometric contractions happen when there is tension on the muscle but no movement is made causing the length of the muscle to remain the same. This type of contraction is also referred to as a static contraction. Some bodybuilders make up their own exercises using Isometric contraction in order to develop strength. An example of this is when someone attempts to curl one arm using equal resistance from the other arm.
Other examples of isometric exercises are:
á Attempting to lift an immoveable object
á Holding a weight at armÕs length
á Some wrestling moves.
Lesson Review:
On a separate sheet of
paper, match the definition with the appropriate word. You must write out the word and the
definitionÉdonÕt just draw connecting lines or write the letters next to the
numbers. You can find the answers in this handout.
1. How often a person exercises is a. intensity
2. How hard a person exercises is b. time
3. How long a person exercises is c. F.I.T.
4. Doing more exercise than normal is d.
specificity
5. Increasing exercise gradually is e. overloading
6. Doing specific exercises to build specific f. progression
parts of fitness (areas of the body)
7. Name of contraction when there is tension on g. frequency, intensity, and time
the muscle but no movement is made
causing the length of the muscle to remain
the same.
8. When a muscle shortens as it contracts. h. isotonic
9. An abbreviation/acronym that helps you
know how much exercise is enough to i. frequency
build good fitness
10. The
F.I.T. formula stands for j. isometric