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FITT Principle

FITT Principle. F requency. How often you do exercise? How often should you be exercising? -Guidelines: cardiorespitory training – minimum of 3 sessions per week ideally 5-6 sessions per week resistance training – minimum 3 days per week (all body parts each session)

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FITT Principle

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  1. FITT Principle

  2. Frequency How often you do exercise? How often should you be exercising? -Guidelines: • cardiorespitory training – minimum of 3 sessions per week ideally 5-6 sessions per week • resistance training – minimum 3 days per week (all body parts each session) - up to 6 days per week (focusing on 1-2 body parts)

  3. Intensity • At what percentage of your MHR are you working? • How hard are you pushing yourself while you are working out? • The amount of effort you are putting into your workout.

  4. -Guidelines: • cardiorespitory training – using your heart rate is one of the best ways to gage your intensity • resistance training – workload is the best indicator of intensity and this workload has three components • 1. amount of weight lifted • 2. number of repetitions • 3. length of time to complete workout

  5. Time • How long are your workouts? -Guidelines: • cardiorespitory – lower level of fitness should maintain target HR for 20-30 minutes - can increase that to 45-60 minutes • resistance training – no longer than 45-60 minutes and can be as short as 20-30 minutes • - need to make sure that you are not overworking and leaving enough time for recovery

  6. Type • What kind of exercise are you doing? • Cardiorespitory training- • -Aerobic (in the presence of oxygen - any activity that is performed at a low to moderate intensity for more than 90 seconds, allowing oxygen to release energy through metabolism, is usually called an aerobic activity)* • -improves your cardiovascular system • -should be continuous in nature • -should use large muscle groups • Running, walking, cycling, swimming, aerobics classes

  7. Resistance training - • Anaerobic (in the absence of oxygen... and any activity that is performed at a medium to high intensity for less than 2 minutes, where energy is derived without oxygen, is usually called an anaerobic activity)* • -stressing the neuromuscular system • -weights • -resistance bands • -circuit training

  8. * Physical fitness is a compromise of cardiorespiratory endurance, strength, flexibility, power, speed, coordination, agility, balance, accuracy and toughness. *denotes definitions taken from http://www.1speedtraining.com/aerobic-anaerobic-training.html website **CDC recommends: Children and adolescents should do 60 minutes (1 hour) or more of physical activity each day.

  9. Sports Training Principles Sport specific training has a more in-depth set of principles that should be applied: -specificity -overload -adaptation -progression -reversibility -variation *taken from: www.sport-fitness-advisor.com/fitt-principle.html *for more information: “Sport Training Principles” (1997) Frank Dick

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