1FITT Principle & Muscular Strength Workout Plan Foundations of Personal Fitness
2FITT: Your Exercise Prescription requency: how often you work.Intensity: how hard you work.Time: the length of time, or duration, that you work.Type: the specific type or mode of activity you choose.
3FITT Principle The first FITT factor is frequency. Term to Know Refers to the number of times per week you engage in physical activity or exercise.Term to KnowThe first FITT factor is frequency.Factors to consider with Frequency:Cardiovascular ConditioningYour current fitness level
4FITT Principle The second FITT factor is intensity. The difficulty or exertion level of your physical activity or exercise.Term to KnowThe second FITT factor is intensity.Ways to determine Intensity:Target Heart Rate MonitoringTalk Test
5IntensityHeart rateThe number of times your heart beats a minute.Talk TestYour ability to carry on a conversation while exercising.Term to KnowOne reliable measure of intensity is performing a target heart rate check.Second method for monitoring intensity is the talk test.
6FITT Principle The third FITT factor is time. The duration of a single workout, usually measured in minutes or hours.Term to KnowThe third FITT factor istime.A workout that is too brief may result in limited progress.A workout that is too long will increase your risk for injuries.
7The particular type of physical activity or exercise you choose to do. FITT PrincipleTypeThe particular type of physical activity or exercise you choose to do.Term to KnowThe fourth FITT factor is type.The mode of activity you choice depends on:What you enjoy doingHow much time you haveCan you afford the activity
8Workout Plan Components Repetition (rep)One completion of an activity or exercise.SetA group of consecutive reps for any exercise.Term to KnowA repetition, or rep, is the most basic component of a resistance-training program.If you do ten push-ups, one right after the other, you have done one set of ten reps.
9Workout Plan Components One-rep maximum (1RM)A measure of a lifter’s absolute muscular strength for any given exercise.Term to KnowTo determine your training load, you must first determine your one-rep maximum (1RM).Reasons for testing 1RM:Determining training loadIdentify strengths/weaknessesHelps keep track of your progress
10Workout Plan Components When you have computed or estimated your 1RM, you can use the results to determine your training load.Beginners should start using 50 to 60 percent of their 1RM.Experienced lifters can use 75 to 85 percent of their 1RM.
11Workout Plan Components ContractionThe shortening of a muscle.Terms to KnowSkeletal muscles work together to produce two complementary, or opposing, actions: contraction and extension.ContractionThe shortening of a muscle.ExtensionThe stretching of a muscle.
12Progressive Resistance The overload principleIn order to improve your level of fitness, you must increase the amount of regular activity or exercise that you normally do.Term to KnowAccording to the overload principle, to improve a muscle’s strength, you must overload that muscle.In resistance training, overloading means putting more stress, in the form of weight or resistance, on a muscle than it is accustomed to handling.
13Progressive Resistance The continued systematic increase of muscle workload by the addition of more weights or resistance.Term to KnowAs your muscles gradually adjust to the increased stress, you must employ progressive resistance to increase the workload further and make the muscles stronger.
14Progressive Resistance Stages of Personal Fitness ProgressInitial StageImprovement StageMaintenance Stage
15Progressive Resistance Factors Training plateauA period of time during training when little, if any, fitness improvement occurs.Term to KnowTraining plateaus are a natural part of the training process.In order to overcome, you must continue progression, overload more or change training type.
16Progressive Resistance Factors OvertrainingTraining too much without proper rest. Can produce adverse effects.FatigueThe feeling of being tired all the time.Terms to KnowHealth problems from overtraining include:Chronic fatigueInsomniaConstant muscle sorenessRapid weight lossLoss of appetiteElevated resting heart rateElevated blood pressureWeakened immune systemIn females, absence of menstrual cycles and possible infertility
17Types of Workouts Basic resistance-training goals include: Strength Plan designed toincrease strengthand power. Highweight & low reps.Plans that havetraining load >80% of 1RM.HypertrophyPlan designed toincrease musclesize.Plans that haveTraining65-80% of 1RMEndurancePlan designed toimprove muscleendurance.Produce leanmuscle mass thruhigh reps & lowweight.Fitness and ToningPlan designed toMaintain currentlevels of strength.
18Types of WorkoutsTotal-Body WorkoutA workout in which all major muscle groups are worked three times a week, with at least one day off between workouts.Term to KnowThe total-body workout is the most popular workout plan for beginners.The total-body workout allows muscles plenty of work, and plenty of rest.
19Types of WorkoutsSplit WorkoutA workout in which you exercise three or four body areas at each session, working at much higher intensities.Term to KnowA split workout does not work every muscle group at every session.More recovery time is needed before the same muscle group is worked again.
20Types of WorkoutsMultiple SetsAn approach in which the lifter uses the same amount of weight for three to five sets at a training load of 80 to 95 percent of his or her 1RM.Term to KnowWhen doing multiple-sets, the number of reps will range from two to six and should be done to the point of fatigue.A recovery time of two to three minutes is allowed between sets.
21Types of WorkoutsPyramid TrainingAn approach to training that uses progressively heavier weights and fewer reps through successive sets of an exercise.Term to KnowPyramid training is often used to improve skill-related fitness.The weight added for each set is determined by increasing the percentage of the lifter’s 1RM for that exercise.
22Types of WorkoutsSupersetsA training approach in which the lifter alternately performs sets of exercises that train opposing muscles, without resting between sets.Term to KnowSupersets are an effective way to keep opposite muscles balanced in strength.They are efficient because they allow you to work two muscles at the same time.
23Types of WorkoutsCompound setsA training approach in which lifters do alternate sets of exercises without allowing for rest between the sets.Term to KnowUnlike supersets, compound sets train the same muscle group.Compound sets are most effective with large muscle groups and should be done approximately every third workout.