Conditioning Principles
F = Frequency - How often you exercise. You are likely to see improvements when you
exercise regularly and have a schedule for exercise. Maximum cardiovascular benefits
are achieved when you engage in exercise three to five times per week.
I = Intensity - How hard you work when you exercise. Intensity is one of the most
important ways to determine if you are exercising at a level that benefits your heart. This
level is called your Target Heart Rate (THR) Zone. In general this means exercising at
a level where the heart is beating between 50% and 85% of a person’s maximum heart
rate (220 minus age) or approximately 142-186 BPM (average for youth)
T = Time (Duration) - How long you should be exercising in your THR. To achieve the
greatest cardiovascular benefit, a workout should be at least 20 minutes of continuous
or intermittent aerobic activity per exercise session. Intermittent means that the activity
should be done in blocks of time that are 10 or minutes or longer.
T = Type - What type of exercise you do. You need to exercise your body the same way
that you are going to use it. For flexibility, you must stretch. For aerobic capacity, you
must increase your heart rate. For strength, you must work your muscles.
Cardio-respiratory Endurance
F – frequency (number days per week)
I - intensity (target heart rate)
T – time (at least 20 minutes)
T – type (which continuous activity will you perform)
Muscular Strength
F – frequency (number days per week)
I - intensity (choosing correct weight that leads to fatigue at end of 3rd set)
T – time (number of repetitions, number of sets, time between sets)
T – type (which exercises)
Muscular Endurance
F – frequency (number days per week)
I - intensity (How hard) use correct form and speed
T – time (number of repetitions, number of sets, time between sets)
T – type (which exercises) i.e.: curl ups; push ups; pull-ups; back lifts
Muscular Flexibility
F – frequency (number days per week)
I - intensity (level of tension –stretch to the point where you feel tension, not pain)
T – time (how long per stretch for static stretches; how long for dynamic)
T – type (which exercises) after warm up: dynamic stretch after cool down – static stretch