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M5-Applying FITT Principles in Dance

The document discusses the FITT principles of exercise - Frequency, Intensity, Time, and Type. It provides examples of how to progressively increase each component to improve fitness over time. For Frequency, the examples show increasing the number of exercise sessions per week. For Intensity, they demonstrate increasing the weight lifted, number of reps, or difficulty of a dance routine. For Time, the duration of exercise sessions is lengthened. And for Type, different cardio activities are substituted to prevent boredom. Proper progression using FITT is key to continued adaptation and development of one's fitness level.

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Myra Guzman
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503 views4 pages

M5-Applying FITT Principles in Dance

The document discusses the FITT principles of exercise - Frequency, Intensity, Time, and Type. It provides examples of how to progressively increase each component to improve fitness over time. For Frequency, the examples show increasing the number of exercise sessions per week. For Intensity, they demonstrate increasing the weight lifted, number of reps, or difficulty of a dance routine. For Time, the duration of exercise sessions is lengthened. And for Type, different cardio activities are substituted to prevent boredom. Proper progression using FITT is key to continued adaptation and development of one's fitness level.

Uploaded by

Myra Guzman
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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M5-Applying FITT Principles in

Dance
Let us review your FITT Principle. In FITT principle, what does F stand for? Its
Frequency, how about I? Intensity, T? Time and T? Type
The more physical activity we perform in a week means the more it improved our
health condition and that is your FREQUENCY.

The more your movements increase and movements become more complex the
more it circulates the heart muscle faster that is INTENSITY.

The longer time you spent dancing the more calories you burn, the longer
amount of cardio vascular activity you perform refers to TIME.

The choice of your dance based from your interest is what we call TYPE.

Frequency—Do some type of physical activity every day.

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

Examples of Moderate Activity Examples of Vigorous Activity

Slow walking (3.5 mph) Fast walking (4.5 mph)

Slow bike riding (<10 mph) Fast bike riding (>10 mph) 

Dancing Jogging or running

Weight lifting—light workout Aerobics 

Stretching Competitive sports: basketball, football, soccer


 

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 together 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.
Several times every week do weight-bearing activities that promote muscle strength, flexibility,
and bone health. The most important thing is to choose something fun!

Progression. As you continuously progress in your routine, you need to add the
overload to ensure that there will be a development in your fitness level by adding the
amount of frequency, intensity or time. Here is an example of Progression using
Frequency:

Monday Tuesday Wednesday Thursday Friday Saturday


Week 1 x x x
Week 2 x x x x
Week 3 x x x x x

In the chart, it shows that there is a gradual increase in the number of times you
exercise in a week. Doing so, it helps to improve your fitness level.

In exercise we have what we call ADAPTATION, we let our body adopt to the
stress level that we apply during exercises, gradual increasing makes our body adopts
to the changes.

Progressing in your intensity, makes your muscle adopts to physical stress thus
it increased your capacity and improves your muscles mass more. Here is your example

Monday Tuesday Wednesday Thursday Friday Saturday


Week 1 15lbs/ 3 15 lbs/3 sets 15 lbs/3
sets of 10 of 10 reps sets of
reps 10 reps
Week 2 15 lbs/3 20 lbs/3 sets 20 lbs/ 3
sets of 15 of 10 reps sets of
reps 10 reps
Week 3 20lbs/ 20lbs/ 4 sets 20lbs/ 4
4sets of 8 of 8 reps sets of 8
reps reps

In muscular strength program, we can add intensity in the number of loads or


number of repetitions. In that way, we increase our capacity without over exertion to
avoid injury.
Below is an example of Intensity we apply in Aerobic Activity

Monday Tuesday Wednesday Thursday Friday Saturday


Week 1 10 jumps, 10 jumps, 10 jumps,
leaps, leaps, and leaps,
and squats in a and
squats in dance squats in
a dance routine a dance
routine routine
Week 2 15 jumps 15 jumps 15 jumps
and leaps and leaps and leaps
and and squats and
squats in in a dance squats in
a dance routine. a dance
routine. routine.
Week 3 More More More
jumps, jumps, jumps,
leaps and leaps and leaps and
squats in squats in a squats in
a dance dance a dance
routine. routine. routine.

The amount of off the floor movements increases the intensity of your routine. To
prevent injury in performing high intense dance routine depends on your capacity, once
you adopt to the changes, gradually increase your intensity. Always listen to your body
capacity is the key to a safer activity.

Here is an example on how we apply progression on TIME

Monday Tuesday Wednesday Thursday Friday Saturday


Week 1 30 mins. 30 mins. 30 mins.
Week 2 45 mins 45 mins 45 mins.
Week 3 1 hour 1 hour 1 hour

For your TYPE, exercise for a particular aspect can be fun and
exciting depending of your activity. Here is an example of the variety of cardio vascular
activities you can choose.

Cardio vascular Endurance


Monday Tuesday Wednesday Thursday Friday Saturday
Week 1 Zumba Zumba Zumba
Week 2 Jogging Zumba Jogging
Week 3 Swimming Jogging Zumba

The more variations of activity you have in mind the more exercise become
exciting. Variety of physical activities is essential in a long-term planning of becoming a
fit person and it ease boredom when there a lot of choices.

You can make a can also make use a variety all these three principles. Here is
an example

Monday Tuesday Wednesday Thursday Friday Saturday


Week 1 1 hr. 1 hr. 1 hr.
Zumba Zumba Zumba
Week 2 3km Jog 3 km. Jog 3.5 km
Jog
Week 3 1hr. 3.5 km jog 1 hr
biking Zumba

The more variety, the higher the intensity. And, the longer time we are
performing, the more we become fit and healthy. Doing an exercise of our choice, the
more we become excited to perform exercise.

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