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FITT

The F.I.T.T. principle outlines key components of an effective exercise routine: Frequency (how often), Intensity (how hard), Time (duration of each session), and Type (what kind of activity). Following these guidelines, individuals should engage in cardiovascular exercise 3-5 days per week at moderate intensity for 30-60 minutes. Strength training should occur 2-3 days a week, lifting enough weight for 8-16 reps per exercise. A proper routine also includes warm-ups, stretches, and progression over time to continue improving fitness.

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20 views23 pages

FITT

The F.I.T.T. principle outlines key components of an effective exercise routine: Frequency (how often), Intensity (how hard), Time (duration of each session), and Type (what kind of activity). Following these guidelines, individuals should engage in cardiovascular exercise 3-5 days per week at moderate intensity for 30-60 minutes. Strength training should occur 2-3 days a week, lifting enough weight for 8-16 reps per exercise. A proper routine also includes warm-ups, stretches, and progression over time to continue improving fitness.

Uploaded by

Jem Ventura
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© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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F.I.T.T.

Goals
FREQUENCY:
IT IS HOW OFTEN
YOU EXERCISE.
For Cardiovascular Exercise: Exercise Guidelines
suggest moderate exercise five days a week or
intense cardio three days a week to improve your
health. For weight loss, you may need to do up to
six or more days a week.
For Strength Training: The recommended
frequency here is 2-3 non-consecutive days a
week (at least 1-2 days between sessions.
Intensity
It is how hard you work
during exercise.

For Cardiovascular Exercise: The general rule is to


work in your target heart rate zone (60-85% or 120-
180) and focus on a variety of intensities to
stimulate different energy systems.
For Strength Training: The exercises you do (at least
8-10 exercises), the amount of weight you lift and
your reps and sets determine the intensity of your
strength workouts. In general, you want to lift
enough weight that you can only complete the
desired number of reps (around 1-3 sets of 8-16 reps
of each exercise).
For Cardiovascular Exercise: The
exercise guidelines suggest 30-60
minutes of cardio (or working your
way up to that). How long you
exercise will not just be dependent
on your fitness level, but also your
intensity. The harder you work, the
shorter your workouts will be.
For Strength Training: How long you
lift weights depends on the type of
workout you're doing and your
schedule. For example, a total body
E :
workout could take up to an hour, TIM W
whereas a split routine could take I S H O
less time.
IT O U
G Y
LON S E .
E R C I
E X
TYPE:
IT IS THE TYPE
OF ACTIVITY
YOU ARE DOING.
For Cardiovascular Exercise: Any activity that gets
your heart rate up counts as cardio - Running,
walking, cycling, dancing, swimming, sport-related
activities, etc.
For Strength Training: This pretty much includes
any exercise where you're using some type of
resistance (bands, dumbbells, machines, etc.) to
work your muscles. Bodyweight exercises can also
be considered a form of strength training, although
building strength will likely require more
resistance.
APPLYING THE
FITT PRINCIPLE
According to the FITT principle, an exercise routine should include
exercises and activities that will improve the health-related fitness
components:
WARM-UP
Warm-up activities are crucial parts of any exercise routine or sports training to
prepare the body and mind for movement. A warm-up should consist of light
physical activity for 5 to 10 minutes of exercise, such as walking, slow jogging,
knee lifts, arm circles, or trunk rotations. Low-intensity movements that simulate
movements to be used in the activity can also be included in the warm-up.
Cardiorespiratory endurance (CRE):
At least three 20- to 30-minute bouts of aerobic
(activity requiring oxygen) exercise each week is
recommended. Popular aerobic conditioning
activities include brisk walking, jogging, swimming,
cycling, rope jumping, rowing, cross-country skiing,
and some continuous action games such as
basketball and soccer.
Resistance training:
Resistance training is used
primarily to develop muscular
strength and muscular
endurance but can develop
cardiorespiratory endurance if
it is incorporated within a
circuit-type workout.
Muscular strength:
Two or three 20-minute sessions each week
that include exercises for all the major muscle
groups are required. Lifting weights is one of
the most effective ways to increase strength.
For sedentary people, as little as two
workouts per week can be beneficial.
Muscular endurance:
Two to three 30-minute sessions each week
that include exercises such as calisthenics,
push-ups, curl-ups, pull-ups, and lightweight
training for all the major muscle groups is
required.
Repetitions: refer to the number
of times an exercise is being
performed during each set.

Sets: refers to the group repetition


Flexibility:
At the end of every workout,
perform 5 to 10 minutes of static
stretching exercises. If a workout
session includes a CRE session and
a resistance training session,
flexibility is best left to the end of
the entire exercise routine.
BASIC TRAINING
Principles of
Conditioning
Overload
it means exercising your
body more than you
normally do to improved
your fitness. By exercising
harder, longer or more than
usual, your fitness will
improved.
PROGRESSION
Increasing the frequency, intensity, and/or
duration of activity over periods is necessary for
continued improvement in physical fitness.
Improvements in physical fitness are realized
fairly rapidly at the onset of an exercise or
training program. The rate of improvement will
gradually slow down and level off (adaptation) if
an overload is present (meaning that the load is
increasing and that there is progress). At high
levels of physical fitness, it may even be
necessary to change the type(s) of exercise(s)
being performed.
SPECIFICITY
refers to the idea that the kind
of exercise you do affects ythe
improvement of your fitness.
You need to do the proper
exercise if youwant to improve
particular part of fitness or a
specific skill.
WORKOUT

Full Body Exercise ABS Shoulder and Back


Abdominal Crunches Heel touch Hyperextension
Russian Twist crossovercrunch Pike Push Ups
Mountain Climber Mountain Climber Reverse Push ups
Side Bridges Left and
Heel Touch Inchworms
Right
Leg Raise Cat cow pose
Butt Bridge
Plank Floor Raises
Bicycle Crunches
Cobra Stretch Plank Childs Pose

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