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Understanding the FITT Principle and Its Impact on Fitness Training

The FITT principle—Frequency, Intensity, Time, and Type—provides a foundational framework for structuring effective workouts to achieve specific fitness goals. Understanding the nuances of this principle empowers individuals to improve their body composition, cardiovascular fitness, muscular strength, and endurance. Additionally, hydration plays a crucial role in performance, while various fitness components such as agility, balance, and coordination contribute to overall athleticism. From weight lifting techniques to recognizing muscle contractions, this guide encompasses essential fitness concepts for better training outcomes.

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Understanding the FITT Principle and Its Impact on Fitness Training

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  1. Final Review

  2. FITT Principle • Frequency-how often you do an exercise (number of days per week) • Intensity-how hard you are working (measured in heart rate or poundage) • Time-how long you are exercising • Type-what you are doing

  3. Principles of… • Specificity-Training a group of muscles appropriately for a particular goal (ex. I want my biceps to get stronger so I do bicep curls not push-ups). • Progression-Gradually increasing the work of muscles over time. • Overload-Training muscles to perform at higher levels than they are accustomed.

  4. Water • Is an essential nutrient • You should consume a minimum of 8 glasses of water a day • Can help prevent dehydration and kidney stones

  5. How do I know if I am well-hydrated? • Urine has a pale yellow color (like straw) • Urine has no odor • I am not thirsty

  6. Energy Source for aerobic exercise 20 minutes or more of continuous exercise In your heart rate zone burns: Fat

  7. Energy Source for anaerobic exercise 1-3 minutes of all out exercise burns: Sugar

  8. 6 health-related fitness components • Body Composition • Cardiovascular Fitness • Muscular Strength • Muscular Endurance • Flexibility • Stress Management

  9. Body composition-percentage of fat compared to muscle

  10. Cardiovascular fitness-The ability of the heart , blood vessels, blood, and respiratory system to supply oxygen to the working muscles

  11. Determining heart rate zone (220-age) * 65% and (220-age) * 85% Exercising between these 2 numbers for ________ minutes will give you a great cardiovascular workout.

  12. Best places to take pulse • Carotid artery which is on your neck • Radial artery which is on your wrist

  13. Flexibility-The ability to move a joint through its full range of motion

  14. Muscular Endurance-Holding a muscle contraction for a long time

  15. How do I improve my muscular endurance? • F = every other day • I = light weights/more repetitions (12-20) • T = less than 30 second rest between sets • T = weight lifting

  16. Muscular Strength-A persons ability to exert force

  17. How do I gain muscular strength? • F = every other day • I = heavy weights/less repetitions (6-8) • T = 1-3 minute rest between sets • T = weight lifting

  18. Stress Management-A persons ability to control and manage stress

  19. Skill-related fitness components • Agility • Balance • Coordination • Power • Reaction time • Speed

  20. Skill-related fitness components • Agility-The ability to rapidly change directions of the whole body (soccer, tennis, basketball)

  21. Balance-The ability to maintain equilibrium while stationary or moving (gymnastics, dancing)

  22. Coordination-The ability to use the senses and body parts in order to perform motor tasks smoothly and accurately (all sports, archery)

  23. Power-The amount of force a muscle can exert (football)

  24. Reaction Time-The ability to respond quickly to stimuli (tennis, soccer, basketball)

  25. Speed-The amount of time it takes the body to perform a specific task (track, soccer, swimming

  26. Concentric contractions • Concentric contraction is when the muscle is shortening or contracting. It is the 2 count of a lift. It is also known as flexion.

  27. Eccentric contraction • Eccentric contraction is the 4 count of the lift. It is when the muscle is still contracted but lengthening. It is also known as extension. Which arm is doing a eccentric contraction?

  28. Bicep curls-works the biceps What is the antagonistic muscle to the biceps?

  29. Arnold press-Deltoids and triceps

  30. Skull Crushers/French press Concentric phase Eccentric phase

  31. Good Mornings-work erector spinae of lower back What exercise would work the antagonistic muscle to the erector spinae?

  32. Hammer curls-works bicep muscle and forearms

  33. Decline Bench press-puts more emphasis on your _______ (pectoralis major) chest muscles and triceps.

  34. Incline Press-Works the upper chest and triceps

  35. Seated Rows-works LatissimusDorsi (Lats), Rhomboids, and biceps What type of athlete would benefit from this workout?

  36. Bent over Rows-works LatissimusDorsi (can be done with either an underhand or overhand grip

  37. Bench Press-works pectoralis major and triceps

  38. Hang cleans-Full body lift that works every muscle in your body-requires you keep the bar close to your anterior (front) the entire time

  39. Push-ups work chest and triceps? Which picture is concentric? Eccentric? a b

  40. Pull-ups strengthen which muscles? Biceps and latissimus dorsi

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