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FITT Principle & Muscular Strength Workout Plan

The document outlines the FITT principle for exercise prescription and describes its components - Frequency, Intensity, Time, and Type. It then provides definitions for key terms related to workout plans including sets, repetitions, and one-rep maximum. Finally, it describes different types of workouts for building strength, muscle hypertrophy, endurance, and general fitness and toning.

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Monria Fernando
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134 views13 pages

FITT Principle & Muscular Strength Workout Plan

The document outlines the FITT principle for exercise prescription and describes its components - Frequency, Intensity, Time, and Type. It then provides definitions for key terms related to workout plans including sets, repetitions, and one-rep maximum. Finally, it describes different types of workouts for building strength, muscle hypertrophy, endurance, and general fitness and toning.

Uploaded by

Monria Fernando
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PPTX, PDF, TXT or read online on Scribd
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FITT Principle & Muscular

Strength Workout Plan

1
FITT: Your Exercise Prescription

Frequency

I ntensity

Time

Type: the specific type or mode of activity you choose.


2
FITT Principle
Term to Know
The frequency.
Frequency
Factors Refers to the
- Car
number of times
per week you
- Your engage in
physical activity
or exercise.

3
FITT Principle
Term to Know
The
Intensity
intensity
The difficulty or
exertion level of
Ways your physical
activity or
exercise.
-Target
-Tal

4
Intensity
Term to Know
1) Heart rate
The number
heart rate check of times your
heart beats a
2)
minute.

talk test Talk Test


Your ability to
carry on a
conversation
while exercising.

5
FITT Principle
The Term to Know
time Time
The duration of
a single workout,
usually
A measured in
re minutes or
hours.
A
inc

6
FITT Principle
Term to Know
The type
Type
The particular
type of physical
The activity or
exercise you
choice choose to do.
1)

2)
3)

Can
7
Workout Plan Components
Term to Know
A repetition Repetition (rep)

most One completion


of an activity or
resi exercise.

Set
If y A group of
righ consecutive reps
done set for any exercise.

8
Workout Plan Components
Term to
Know
To One-rep
maximum (1RM)
load, A measure of a
determi one-rep lifter’s absolute
muscular strength
maximum (1RM) for any given
exercise.
Reas
- Deter
- Ident
- Helps keep track of your progress

9
Workout Plan Components
When
can

Beginners Experienced
should start lifters can use
using 75 to 85
50 to 60 percent of
percent of their 1RM.
their 1RM.

10
Workout Plan Components
Terms to Know
Skel
CCoonnttrraaccttiio
together
o nn
compl
The shortening of
acti contraction a muscle.
extension
Extension
The stretching of a
muscle.

11
Progressive Resistance
Stages of Personal Fitness Progress

Initial Stage

Improvement Stage

Maintenance Stage

12
Types of Workouts
Basi
Strength Endurance Fitness
Hypertrophy and
Plan designed to Plan designed to Plan designed to
improve muscle
Toning
increase strength increase muscle
and power. High size. endurance.
weight & low reps. Plan designed to
Plans that have Produce lean Maintain current
Plans that have Training load @ muscle mass thru levels of strength.
training load > 65-80% of 1RM high reps & low
80% of 1RM. weight.

13

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