2. The F.I.T.T. Principle is one of the foundations of exercise, a set of guidelines that help you set up a workout routine to fit your goals and fitness level while helping you get the most out of your exercise program. 

3. Frequency (F) How often do you exercise?
What factors effect this?
How does it relate to the components of fitness?
Cardio vs. Strength Training vs. Flexibility

5. Cardiorespiratory Endurance
“Cardio”- the ability of the heart and lungs to absorb, transport, and utilize oxygen over an extended period of physical exertion.
Recommended:
Moderate: 5 days per week
Vigorous: 3-5 days per week
Role of age, genetics, and physical conditioning
What exercises train cardiorespiratory endurance?

6. Muscular Strength
The amount of force muscles can apply against an object.
Endurance- how long can muscle apply force?
Power- ability to apply maximum force in a short period of time.
Recommendations: 3-4 days week (depending on intensity)
How can we train muscular strength?

7. Flexibility
Ability of the body to move joints through their full range of motion (ROM)
Flexibility and injuries
When should you stretch?
Recommendations: at least 3 days per week
Every exercise session
Dynamic vs. Static

8. Body Composition
Measures the percentages of fat, bone, muscle, and water within the body.
Caloric intake vs. caloric output is determining factor in weight management.
NOT body composition

9. Intensity (I) How hard to do you train? What are your goals?
How much recovery time are you allowing?
Cardio: 12 hours
Strength Training: hours

11. Cardio Generally: Work within target heart rate zone Focus on goals
Variety of intensities
Maximum heart rate: 220-age
Example: 26 year old (220-26=194) max heart rate=194bpm
Focus on goals

12. Strength Training High-weight and low reps Low weight-high reps
How many sets?
For fat loss: 1-3 sets of reps using enough weight that you can ONLY complete the desired reps.
To gain muscle: 3+ sets of 6-8 reps to fatigue. For beginners, give yourself several weeks of conditioning before going to this level. You may need a spotter for many exercises.
For health and endurance: 1-3 sets of reps using enough weight that you can ONLY complete the desired reps.

13. Time (T)
How long do you exercise?
What factors play a role?

14. Cardio 30-60 minutes per day Intensity
Metabolism, caloric intake, age and exercise levels
Previous level of physical fitness

15. Strength Training 45 minutes-1 hour 15 minutes Hormone production
Total body v Split routine

16. Type (T) What are you doing? What is going to benefit me most?
Cardio, Strength Training, or Flexibility
What is going to benefit me most?

17. Strength Training- Using some form of resistance
Cardio- anything that gets your heart pumping and you breathing heavier
Strength Training- Using some form of resistance
Free-weights
Weight Machines
Resistance bands
Body-Weight**
Flexibility- Stretching

18. Why is this Important?
It outlines how to manipulate your program to get in shape and get better results.
Helps you figure out how to change your workouts to avoid boredom, overuse injuries and weight loss plateaus.
Adaptation- body becomes accustomed to exercise over time

19. Obstacles Body Efficiency Weight Loss Boredom
Body adapts to exercise, making it easier
Burn fewer calories
Less stress
Weight Loss
Uses fewer calories to move around lighter body
Need to work harder
Boredom
Not changing workouts periodically becomes stale
Decrease in motivation

20. Manipulation of FITT Principle
It's at this point you want to manipulate one or more of the F.I.T.T. Principles such as adding another day of walking (changing your exercise Frequency), walking faster or add some running (changing the Intensity), walking for a longer period of time (changing the Time) or trying something different like swimming or running (changing the Type).
Roughly every 4-6 weeks

21. Other Concepts to Consider
Progressive Resistance (Overload Principle)
Specificity
Rest and Recovery

22. Progressive Resistance
Need to periodically increase frequency, intensity, time, and/or type of workouts to maximize benefits
Simple solution: vary activities
Example: Instead of Bench Press do Incline and Decline bench
Instead of Running 3 miles, utilize interval training for 4-5 miles
Instead of Treadmill, use a bike
Switch from barbell to dumbbell

23. Specificity Exercise needs to be specific to goals
Football Lineman vs. Swimmer
Training the wrong way can inhibit performance

24. Rest and Recovery Essential for reaching fitness and weight loss goals
Body tissue recovers and grows during periods of rest
Cardio vs. Strength Training vs. Flexibility