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Understanding the F.I.T.T. Principle: Key Variables in Training Program Design

This lesson covers the F.I.T.T. principle, an essential framework for designing an effective training program. It outlines four major variables: Frequency (F), Intensity (I), Time (T), and Type (T) of exercise that influence training outcomes. Learn how to apply these principles for cardiovascular conditioning, muscular strength, muscular endurance, flexibility, and body composition. Understand the risks of overtraining and the importance of rest and recovery in optimizing performance while minimizing the risk of potential injuries.

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Understanding the F.I.T.T. Principle: Key Variables in Training Program Design

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  1. St. Peter the ApostleSports Performance 15 Foundations of Training (1): Lesson 4 FITT Principle

  2. F.I.T.T. Principle Four major variables that come into play in designing a training program. • F– __________: number of times a week • I- ____________: level of exertion • T- __________: length of workout • T- __________: type of workout

  3. Basic Training Principles:F.I.T.T Principle Cardiovascular Conditioning • F =_______ times a week • I = ________% of Maximum Heart Rate, to see significant improvements in CV fitness • T = ________minutes • T = Continuous activity

  4. Basic Training Principles:F.I.T.T Principle Muscular Strength • F = ______ times a week (_______________) for a basic full body or 2 day split routine • I= _______of 1RM (repetition maximum) • T = Until muscle fatigue is achieved. Training sessions vary between ______ minutes, include 8-10 exercises, and include all major groups • T = Isotonic, Isokenetic

  5. Basic Training Principles:F.I.T.T Principle Muscular Endurance • F = ______ times a week (every other day) • I = low to moderate resistance 12-20 repetitions – _______ ______________ • T = Until muscular ________ is achieved • T = Isotonic, Isokenetic

  6. Basic Training Principles: F.I.T.T Principle Flexibility • F = ________ x a week • I= Until __________is felt, perform stretches only after the body is properly _________ up. • T = _____ sec for each stretch, usually stretch session lasts _________ minutes (depending on the number of stretches performed) • T= static, PNF.

  7. Basic Training Principles:F.I.T.T Principle Body Composition: • Goal: to decrease body fat and increase LBM (____________________) • F = CV ____ x a week; WT = 2 x a week • I= 60-70% of MHR; 10-12 reps max effort, 3-5 sets • T = _______ minutes; sets to failure. • T= ____________ conditioning; Muscular strength and endurance

  8. Basic Training Principles - Overtraining _______________________: • Not allowing enough rest and recovery time after workouts. Some _____________ signs: • Increase in __________ and nervousness • Inability to __________ • A drop in academic or job performance • A desire to ______ training altogether.

  9. Basic Training Principles - Overtraining Body warning signs: • Extreme muscle ________ • A gradual increase in muscle soreness between training sessions • _________ in body weight when not wanted • Sudden gradual increase in resting ________ • Loss of appetite, difficulty sleeping • Swelling of lymph nodes • Unexplained drop in _____________ performance • Prone to _______________ • Increased risk of _________

  10. Basic Training Principles • Learning the ______ of training before starting any kind of program is essential to any athlete. • This ensures that little time is wasted in achieving _____________ results • Also, being educated in this area allows the athlete to monitor internal and external warning signs, ____________ the risks of potential hazards.

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