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FW01-1 Week10 Lecture 1Q 2020

The document discusses the FITT principle, which stands for frequency, intensity, time, and type - guidelines for developing an effective exercise routine. It explains each element of the FITT principle: frequency refers to how often one exercises, intensity is the effort level, time is the duration, and type specifies the activities. Following the FITT principle helps create a customized routine tailored to one's goals and fitness level. Regularly adjusting the frequency, intensity, time, or type prevents boredom and injury while improving results.

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266 views6 pages

FW01-1 Week10 Lecture 1Q 2020

The document discusses the FITT principle, which stands for frequency, intensity, time, and type - guidelines for developing an effective exercise routine. It explains each element of the FITT principle: frequency refers to how often one exercises, intensity is the effort level, time is the duration, and type specifies the activities. Following the FITT principle helps create a customized routine tailored to one's goals and fitness level. Regularly adjusting the frequency, intensity, time, or type prevents boredom and injury while improving results.

Uploaded by

MarkAllenPascual
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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 IT’S EASY TO RECOGNIZE WHY SOME FEEL

OVERWHELMED ABOUT BEGINNING A NEW


FITNESS ROUTINE. DUE TO THE VAST
INFORMATION (AND MISINFORMATION)
PROVIDING BY THE MODERN MEDIA, IT CAN BE
HARD TO INTERPRET WHAT FITNESS PROCEDURE
WILL REALLY PROVIDE RESULTS. BUT TRULY, IT’S
NOT DIFFICULT AT ALL TO DETERMINE WHAT
FITT Principle WORKOUT WILL PROVIDE HEALTH BENEFITS.
AN EASY WAY TO GET STARTED IS USING THE
F.I.T.T. PRINCIPLE. THIS ACRONYM STANDS FOR
FREQUENCY, INTENSITY, TIME AND TYPE WHICH IS
A SET OF GUIDELINES THAT HELPS IN SETTING UP
A ROUTINE TO MEET THE GOALS AND FITNESS
LEVEL OF AN INDIVIDUAL.
Frequency: This refers to how often you will exercise
Any form of exercise should performed at least 3 times a week or could be 5 times a week
depending on the fitness capacity of an individual provided that adequate rest is maintained.
Varying intensity for each exercise session should also be taken in consideration to avoid
overtraining.

Frequency is a key component of the FITT Principle. Remember that it’s important to know
why you’re exercising and what you want to achieve before rushing into any exercise
program.

Intensity: How hard/heavy is the exercise?


This is the amount of effort or work that must be invested in a specific exercise workout. It
could be light, moderate or heavy depending on the capability of the person.
 
This is an extremely important aspect of the FITT principle and is probably the hardest factor
to monitor. The best way to gauge the intensity of your exercise is to monitor your heart rate.
TIME: HOW LONG IS THE EXERCISE?
HOW LONG EACH INDIVIDUAL SESSION SHOULD LAST, THIS WILL DEPEND ON THE
INTENSITY AND TYPE.

THE TIME YOU SPEND EXERCISING IS ALSO AN IMPORTANT PART OF THE FITT PRINCIPLE.
THE TIME DEDICATED TO EXERCISE USUALLY DEPENDS ON THE TYPE OF EXERCISE
UNDERTAKEN.

TYPE: WHAT TYPE OF EXERCISE WILL YOU BE DOING?


IT DEPENDS ON THE INDIVIDUAL IF IT’S CARDIOVASCULAR, RESISTANCE OR A
COMBINATION OF BOTH.

THE TYPE OF EXERCISE YOU CHOOSE WILL HAVE A BIG EFFECT ON THE RESULTS YOU
ACHIEVE. THAT’S WHY IT’S IMPORTANT TO KNOW WHAT YOU WANT TO GAIN FROM YOUR
EFFORTS.
PREPARING A NEW FITNESS ROUTINE THROUGH BREAKING IT INTO FITT
PERMITS YOU TO QUICKLY CONSTRUCT A WORK OUT PLAN THAT WILL ACTUALLY
PROVIDE YOU WITH RESULTS. FITT PRINCIPLE PROVIDES THE MOST IMPORTANT
INGREDIENT FOR THE BEST POSSIBLE WORKOUT ROUTINE.
SAMPLE FITT PRINCIPLE TABLE FOR CARDIOVASCULAR ENDURANCE

FITT Principle Table


    Beginner 3-5 days a week
Frequency How Often
    Moderate to High 5-7 days a week

    Beginner Light
Intensity How Hard
    Moderate to High Moderate and Heavy

    Beginner 20-30 minutes


Time How Long
    Moderate to High 30-60 minutes

    Running, brisk walking, swimming, biking, basketball, volleyball, badminton,


Type What Type dance aerobics or Zumba
   
THE FITT PRINCIPLE IS MOST USUALLY USED IN THE WEIGHT LOSS
INDUSTRY, IT IS ALSO USED TO MANIPULATE THE TRAINING PROGRAM TO GET
ON TOP FORM, GET FITTER AND GET IMPROVED RESULTS. THIS PRINCIPLE
ASSISTS YOU IN FIGURING OUT HOW TO MODIFY YOUR WORK OUT PLAN TO
PREVENT BOREDOM, OVERUSE INJURIES AND WEIGHT LOSS PLATEAUS.
 
MINDFULNESS IN MANIPULATING ONE OR MORE OF THE F.I.T.T. PRINCIPLES
CAN MAKE A GREAT DIFFERENCE IN YOUR WORKOUT AND IN HOW YOUR BODY
REACTS TO EXERCISE. IT'S ESSENTIAL TO CHANGE THINGS UP ON A REGULAR
BASIS TO KEEP YOUR BODY HEALTHY AND YOUR MIND ENGAGED.
 
GUIDE ON WORKING ON YOUR FITT PRINCIPLE ARE AS FOLLOWS:
CHANGING THE FREQUENCY - BY ADDING ANOTHER DAY OF WALKING
CHANGING THE INTENSITY - BY WALKING FASTER OR ADDING SOME
RUNNING INTERVALS
CHANGING THE TIME - SPENT WALKING EACH WORKOUT DAY
CHANGING THE TYPE OF WORKOUT - BY SWIMMING, CYCLING, OR RUNNING.

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