F.I.T.T. Principle

1. F.I.T.T. Principle

2. Frequency • Following any form of fitness training, the body goes through a process of rebuild and repair to replenish its energy reserves consumed by the exercise. • Cardiovascular Training • 3-6 sessions per week • Resistance Training • 3-4 sessions per week. (depending on program)

3. Intensity • Cardio Training Zones • Healthy Heart 50%-60% lower bp/cholesterol • Fitness Zone 60%-70% (85% of calories burned from fat) • Aerobic Zone 70%-80(Increase size of heart/resp. syst) • Anerobic zone 80%-90% (Improve V02 Max) • Red Line Zone 90%-100% • Resistance Training • The amount of weight lifted • The number of repetitions • The length of time to complete the set or training session.

4. Type • Cardio • Treadmill • Bike • sprints • Resistance • Machines • Free weights

5. Time • Cardio • Min 30 minutes in THR Zone • Resistance • Rest in between workouts. 24-48hrs

6. Sport Specific Principles • Specificity • Specificity is the principle of training that states that sports training should be relevant and appropriate to the sport for which the individual is training in order to produce a training effect. • Overload • The principle of overload states that a greater than normal stress or load on the body is required for training adaptation to take place. • Adaptation • Progression • The Principle of Progression implies that there is an optimal level of overload that should be achieved, and an optimal time frame for this overload to occur.

7. Vocabulary • Antagonist- muscles work in pair. Antagonist muscle brings limb back to original position. • Agonist- “Prime mover” • Concentric- muscle shortens as it contracts. • Eccentric- muscles lengthen as it contracts. Not enough force to overcome resistance. • Isometric-Muscle length remains the same, little joint movement. • Isotonic- tension remains unchanged. • Atrophy- wasting away of body part.