FITT Principle & Cardio Workout Plan Foundations of Personal Fitness 1

FITT: Your Exercise Prescription F requency: how often you work. I ntensity: how hard you work. T ime: the length of time, or duration, that you work. T ype: the specific type or mode of activity you choose. 2

FITT Principle The first FITT factor is frequency. Factors to consider with Frequency: - Cardiovascular Conditioning - Your current fitness level Frequency Refers to the number of times per week you engage in physical activity or exercise. Term to Know 3

FITT Principle The second FITT factor is intensity. Intensity The difficulty or exertion level of your physical activity or exercise. Term to Know 4

Intensity 1)One reliable measure of intensity is performing a target heart rate check. 2)Second method for monitoring intensity is the talk test. Heart rate The number of times your heart beats a minute. Talk Test Your ability to carry on a conversation while exercising. Term to Know 5

FITT Principle The third FITT factor is time. Time The duration of a single workout, usually measured in minutes or hours. Term to Know A workout that is too brief may result in limited progress. A workout that is too long will increase your risk for injuries. 6

FITT Principle The fourth FITT factor is type. Type The particular type of physical activity or exercise you choose to do. Term to Know The mode of activity you choice depends on: 1) What you enjoy doing 2) How much time you have 3) Can you afford the activity 7

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Progression Factors When engaging in new activity, you start slowly, then progress to more advanced levels. Overuse injury This is a muscular injury that results from overloading your muscles beyond a healthful point. Term to Know If you increase all the factors in your FITT at once, you risk and overuse injury. 9

Progression Factors People experience detraining if they lose the battle of will when a training plateau occurs. Detraining The loss of functional fitness that occurs when one stops fitness conditioning. Term to Know 10

Progression Factors One measure that can prevent detaining, particularly if you are injured, is cross-training. Cross-training Varying your exercise or activity routine or type. Term to Know 11

Progression Factors The most important aspect of time, as a component of resistance training, is recovery time. Recovery Time The duration of the rest periods taken between workout components. Term to Know 12

Circuit Training Circuit training is the most efficient approach to all training for all areas of the body, including cardiovascular conditioning. Circuit training An approach to training where you rotate from one exercise to the next in a particular sequence. Term to Know 13

Variations on the Circuit One variation of circuit training is to work large muscle groups before small ones. Large muscle group Muscles of large size or any large number of muscles used at once. Small muscle group Muscles of small size being used at one time. Term to Know - Working large muscle groups requires more strength, energy, and mental concentration. - If small muscle groups become fatigued, large muscle exercises will be more difficult. 14

Variations on the Circuit A second variation of circuit training is to alternate push exercises (extension) with pull exercises (flexing). This gives muscles time to recover and keeps opposing muscles balanced. 15

Types of Workouts Many plyometric exercises require jumping, leaping, and bounding. Plyometric exercises A quick, powerful muscular movement that requires the muscle to be prestretched just before a quick contraction. Term to Know They can place stress on tendons, so they are not recommended for beginners. 16

Types of Workouts Callisthenic exercises are low-level resistance activities that include such well-known exercises as pull-ups, push-ups, abdominal curl-ups, and jumping jacks. Callisthenic exercises Exercises that create resistance by using your body weight. Term to Know 17

Types of Workouts Interval Training includes Short bursts of exercise Followed by rest. The main aim is to improve speed and cardiovascular endurance. 18 Interval Training Type of physical training that involves a series of low- to high- intensity exercise workouts with rest periods.

Types of Workouts  Pyramid Interval Training Incorporates building up the intervals in a pyramid style. Aids in overall workout plan by offering a different type of interval training. 19