PATHFIT2

EXERCISED BASED FITNESS ACTIVITIES

INTENDED LEARNING OUTCOMES
• Understand the need of FITT principle in creation of organized
exercised programs.
• Choose the right frequency, intensity, type and timing of exercises
programs according to set needs and goals.
• Recognize the different principles of training
• Make a simple exercise program incorporating the different training
principles and FITT principle.
TOPICS
• FITT PRINCIPLE
• PRINCIPLES OF TRAINING
• FITNESS PROGRAM TEMPLATE SAMPLING
• HOWS OF BASIC FITNESS PROGRAM MAKING
F.I.T.T. PRINCIPLE
FREQUENCY, INTENSITY, TIME,TYPE
WHAT IS FITT?
• one of the foundations of exercise, a set of guidelines that help you
set up a workout routine for maximum benefit.
• FITT Principle helps an individual ( e s p e c i a l l y beginners) in
creating a workout plan that will be more effective in reaching one’s
fitness goal/s.
• F Frequency = How often you exercise
• I Intensity = How hard you exercise
• T Time = How long you exercise
• T Type = What kind of exercise
F Frequency 2–3 days per week
of How Beginner Full-body workout of all 6 body
Exercise areas
Often 48–72 hours of rest in-between
workouts
Intermediate 4–5 days per week; often perform split
workouts (example: Monday and
to High Thursday, work chest, shoulders,
triceps, abdominals; Tuesday and
Friday, work back, legs, biceps)
48–72 hours of rest in-between
workouts
I Intensity How Beginner 60%–70% of maximum strength
of
Hard 70%–90% of maximum strength
Exercise Intermediate
to High
T
Time of –How many 1–3 Sets 30 sec to 1
reps Beginner 8–12 repetitions minute
Exercise –How many
sets Intermediate Endurance – 12– 30 sec to 1 minute
–How much 20+ Reps 2–3 Sets
time to High 2 to 5 minutes
between Strength – 2–6
sets Reps 3–5 Sets

T
Type of Which Weight machines, free weights, resistance
 FREQUENCY
For Cardiovascular Exercise: Exercise For Strength Training: The
Guidelines recommended frequency
• suggest moderate exercise five • here is 2-3 non-consecutive days
days a week or intense cardio a week (at least 1-2 days
three days a week to improve between sessions.
your health.
• For weight loss, you may need
to do up to six or more days a
week
 INTENSITY

For Cardiovascular Exercise For Strength Training

• The exercises you do (at least 8-
10 exercises), the amount of
• work in your target heart rate weight you lift and your reps and
zone (60-85% or 120-180) and sets determine the intensity of
focus on a variety of intensities your strength workouts. In
to stimulate different energy general, you want to lift enough
systems. weight that you can only
complete the desired number of
reps (around 1-3 sets of 8-16
reps of each exercise).
 TIME

For Cardiovascular Exercise For Strength Training

• The exercise guidelines suggest • How long you lift weights
30-60 minutes of cardio (or depends on the type of workout
working your way up to that). you're doing and your schedule.
How long you exercise will not For example, a total body
just be dependent on your workout could take up to an
fitness level, but also your hour, whereas a split routine
intensity. The harder you work, could take less time.
the shorter your workouts will
be.
 TYPE

For Cardiovascular Exercise For Strength Training

• Any activity that gets your heart • This pretty much includes any
rate up counts as cardio - exercise where you're using
Running, walking, cycling, some type of resistance (bands,
dancing, swimming, sport- dumbbells, machines, etc.) to
work your muscles. Bodyweight
related activities, etc. exercises can also be considered
a form of strength training, as
well, although building strength
will likely require more
resistance.
PRINCIPLES OF TRAINING
• Individuality - Assessment / Needs Analysis
• Specificity - Specific exercise/s for specific need/activity
• Progression / Regression - Gradual increase/decrease of load
• Adaptation / Moderation - Achieving balance between NOT training
enough and OVER training
• Overload - Training MORE than the usual Increase effort/load for
increased demands
• Reversibility - “What you don’t use/train, you will lose”
• Variety - Avoid boredom
• Recovery - REST is as important as training
TRAINING PROGRAM
TEMPLATE
• 2-Day Split
- Day 1 - Lower Body: Quadriceps, Hamstrings, Calf muscles, Gluteus
Maximus, Abs
- Day 2 - Upper Body: Chest, Back, Arms, Abs

• 3-Day Split
- Day 1 - Legs, Abs
- Day 2 - PUSH muscles: Chest, Triceps, Abs
- Day 3 - PULL muscles: Back, Biceps, Forearms, Abs
• 4-Day Split
- Day 1 - Legs, Abs
- Day 2 - Chest, Triceps, Abs
- Day 3 - Back, Biceps, Abs
- Day 4 - Deltoids, Abs
PHASES
• Foundation / Stability - 2-3 sets, 8-12 repetitions
• Strength - 3-5 sets, 5-8 repetitions
• Work / Endurance - 3-4 sets, 10-20 repetitions
• Power - 3-5 sets, 5-6 repetitions