The

Fitness
Side of
Dancing
 FITT
Principle
FITT: Your Exercise Prescription

Frequency: how often you work.

Intensity: how hard you work.

Time: the length of time, or duration, that you work.

Type: the specific type or mode of activity you choose.
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FITT Principle
Term to Know
The first FITT factor is frequency.
Frequency
Factors to consider with Frequency: Refers to the
- Cardiovascular Conditioning number of times
per week you
- Your current fitness level engage in
physical activity
or exercise.

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FITT Principle
Term to Know
The second FITT factor is
Intensity
intensity.
The difficulty or
exertion level of
Ways to determine Intensity: your physical
activity or
exercise.
-Target Heart Rate Monitoring
-Talk Test

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Intensity
Term to Know
1) One reliable measure of Heart rate
intensity is performing a The number of
target heart rate check. times your heart
beats a minute.
2) Second method for
monitoring intensity is
the talk test. Talk Test
Your ability to
carry on a
conversation
while exercising.

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FITT Principle
The third FITT factor is Term to Know
time. Time
The duration of
a single workout,
usually
A workout that is too brief may measured in
result in limited progress. minutes or
A workout that is too long will hours.

increase your risk for injuries.

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FITT Principle
Term to Know
The fourth FITT factor is type.
Type
The particular
type of physical
The mode of activity you activity or
choice depends on: exercise you
choose to do.
1) What you enjoy doing
2) How much time you have
3) Can you afford the activity

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Workout Plan Components
Term to Know
A repetition, or rep, is the Repetition (rep)

most basic component of a One completion

of an activity or
resistance-training program. exercise.

Set
If you do ten push-ups, one A group of
right after the other, you have consecutive reps
done one set of ten reps. for any exercise.

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Workout Plan Components
Term to Know
To determine your training One-rep
maximum (1RM)
load, you must first A measure of a
determine your one-rep lifter’s absolute
maximum (1RM). muscular strength
for any given
exercise.
Reasons for testing 1RM:
- Determining training load
- Identify strengths/weaknesses
- Helps keep track of your progress

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Workout Plan Components
When you have computed or estimated your 1RM, you
can use the results to determine your training load.

Beginners
Experienced
should start
lifters can use
using
75 to 85
50 to 60
percent of
percent of
their 1RM.
their 1RM.

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Workout Plan Components
Terms to Know
Skeletal muscles work Contraction
together to produce two The shortening of
complementary, or opposing, a muscle.

actions: contraction and Extension

extension. The stretching of a
muscle.

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Progressive Resistance
Stages of Personal Fitness Progress

Initial Stage

Improvement Stage

Maintenance Stage

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Types of Workouts
Basic resistance-training goals include:
Strength Hypertrophy Endurance Fitness
and
Plan designed to Plan designed to Plan designed to
Toning
increase strength increase muscle improve muscle
and power. High size. endurance.
weight & low reps. Plan designed to
Plans that have Produce lean Maintain current
Plans that have Training load @ muscle mass thru levels of strength.
training load > 65-80% of 1RM high reps & low
80% of 1RM. weight.

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