The document discusses the F.I.T.T. principle of exercise, which stands for frequency, intensity, time, and type. It explains that these four factors should be considered when creating an exercise plan in order to effectively meet fitness goals. Guidelines are provided for applying the F.I.T.T. principle to cardio, strength, and stretching routines.
The document discusses the F.I.T.T. principle of exercise, which stands for frequency, intensity, time, and type. It explains that these four factors should be considered when creating an exercise plan in order to effectively meet fitness goals. Guidelines are provided for applying the F.I.T.T. principle to cardio, strength, and stretching routines.
The document discusses the F.I.T.T. principle of exercise, which stands for frequency, intensity, time, and type. It explains that these four factors should be considered when creating an exercise plan in order to effectively meet fitness goals. Guidelines are provided for applying the F.I.T.T. principle to cardio, strength, and stretching routines.
The document discusses the F.I.T.T. principle of exercise, which stands for frequency, intensity, time, and type. It explains that these four factors should be considered when creating an exercise plan in order to effectively meet fitness goals. Guidelines are provided for applying the F.I.T.T. principle to cardio, strength, and stretching routines.
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Lesson
3 Sets FITT Goals
The F.I.T.T Principle of Physical Activity Understanding the F.I.T.T. principle helps you create a workout plan which will be beneficial in reaching your fitness goals. F.I.T.T. stands for frequency, intensity, time, and type of exercise. These are the four elements you would like to believe to make workouts that suit your goals and fitness level. Learn how the F.I.T.T. principle works. Table 1. F.I.T.T Principles Factor Definition Frequency Number of meeting in a week Intensity Effort level of the exercise Time Period covered in an exercise session Type Kind of activity
Frequency
The first thing to identify in the workout plan is frequency—how often you exercise. Your frequency often depends on a spread of things including the sort of workout you're doing, how hard you're working, your fitness level, and your exercise goals. Three to five times a week is a safe frequency for each component of health- related physical fitness.
American College of Sports Medicine sets exercise guidelines to provide a place to
start figuring out how often to work-out For cardio: Include your goal, guidelines recommend moderate exercise five or more days every week or intense cardio three days every week to improve your health. If your goal is to lose weight, you'll need to work often up to six or more days a week.
For strength training: The suggested frequency is two to three non-
consecutive days a week, it should be one to two days between sessions. If you are doing a split routine, like upper body at some point and lower body subsequent, your workouts are going to be more frequent than total body workouts.
Intensity Intensity refers to how hard you work during the physical activity period. Intensity is often measured in several ways, counting on the health-related component. For instance, monitoring pulse rate is a technique to measure intensity during aerobic endurance activities but gives no indication of intensity during flexibility activities. For cardio: For cardio, you will usually monitor intensity by heart rate or pulse rate. The recommendation for steady-state workouts is at a moderate intensity and for interval training it should be done at a high intensity for a shorter period of time. For strength training: Monitoring the intensity of strength training involves a special set of parameters. The intensity depends on the workload you are doing, the amount of weight you lift, and the number of repetitions and sets. You can change the intensity based on your goals. For a beginner use a lighter weight and do fewer sets with high repetitions (two or three sets of 12 to 20 repetitions). If your goal is to develop muscle, do a higher number of sets with a moderate amount of repetitions (four sets of 10 to 12 reps each). If you want to create strength, use heavyweights to try to do more sets with fewer repetitions for example, five sets of three repetitions each.
Time Time is the length of the physical activity. Considering the other aspects of the F.I.T.T principle, time differs depending on the health-related fitness component targeted.
For cardio: The suggested cardio exercise is 30 to 60 minutes but the
duration of your workout depends on the type of exercise. For a beginner, you might start with a workout of 15 to 20 minutes. If you're doing steady-state cardio, like going for a run, you may exercise for 30 minutes to an hour. If you're doing interval training and working at a high intensity, your workout should be shorter, around 20 minutes to half- hour.
For strength training: How long you lift weights depends on the type of workout you're doing and on your schedule. For total body workout, you may take up to an hour, but a split routine may take less time because you're working for fewer muscle groups
Type Type refers to the definite physical activity selected to improve a component of health-related fitness. For example, a person who wants to improve the arm strength should exercise the triceps and biceps, while an individual who wants to improve aerobic endurance needs to execute some other aerobically challenging activities such as jogging, running, swimming. For Cardio: Cardio is changeable since any activity that makes your heart rate up counts. Dancing, running, walking, jogging, and cycling are some of the wide variety of activities you may choose. Having more than one cardio activity helps reduce boredom.
For strength training: Strength training workouts can also offer a variety of exercises. It includes any exercise using resistance like dumbbells, barbells, machines, and many others to work your muscles. You may also use your body as resistance tool. You may change the type of your strength workout depending on your goal.
How to Use the F.I.T.T Principle in Your Workout
The F.I.T.T. principle provide guides on how to control your program and get favorable results. To avoid boredom, injuries, and weight loss plateaus, this principle will help you figure out how to alter workout types, time, intensity and activities.
For example, walking three times a week for 30 minutes at a
moderate pace might be a great help for a beginner. Your body adjusts to these workouts and several things may happen after a few weeks such as:
Burn fewer calories
Weight loss Boredom sets in
Principles of FITT
Frequency Intensity Time Type
Cardio and 5 to 6 times Easy to 30 to 60 Running, Weight Loss per week moderate minutes or walking, 60-75% of more cycling, maximum swimming, heart rate rowing Strength 2 to 3 times Depends on Depends on Weight per week, amount of intensity of machines, not weight workout. resistance consecutive lifted. If intensity bands, body days The heavier is high, weight like the weight, reduce time push-ups, the less spent dips sets and reps Stretching 5 to 7 times Slow, easy 15 to 60 Static, per week and relaxed minutes and Passive and hold each PNF stretch 40 (propriocept to 60 ive seconds neuromuscu lar facilitation)
1. Overload Principle – the body adapt to stimulus, once the body has accepted then a different stimulus is required to continue the change. In order for the muscle (including the heart) to increase strength, it must be gradually stressed by working against a load greater than it is used to. 2. Progressive Principle – means the body adapts to the initial overload, the overload must be adjusted and increase gradually. 3. Recovery Principle – adaptation to physical activity occurs gradually and naturally, but time must be allowed for the regenerate and build. 4. Reversibility Principle – all gains due to exercise will be lost if one does not continue to exercise 5. Specificity Principle – training should be relevant and appropriate to the individuals need in order to produce effective result 6. Variation Principle – training programs varies in intensity, duration, volume and other important aspects of practice
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