Presentation on theme: "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."— Presentation transcript:
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 weekVigorous: 3-5 days per weekRole of age, genetics, and physical conditioningWhat exercises train cardiorespiratory endurance?
6 Muscular StrengthThe 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 FlexibilityAbility of the body to move joints through their full range of motion (ROM)Flexibility and injuriesWhen should you stretch?Recommendations: at least 3 days per weekEvery exercise sessionDynamic vs. Static
8 Body CompositionMeasures 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 hoursStrength Training: hours
11 Cardio Generally: Work within target heart rate zone Focus on goals Variety of intensitiesMaximum heart rate: 220-ageExample: 26 year old (220-26=194) max heart rate=194bpmFocus 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 levelsPrevious 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 FlexibilityWhat is going to benefit me most?
17 Strength Training- Using some form of resistance Cardio- anything that gets your heart pumping and you breathing heavierStrength Training- Using some form of resistanceFree-weightsWeight MachinesResistance bandsBody-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 easierBurn fewer caloriesLess stressWeight LossUses fewer calories to move around lighter bodyNeed to work harderBoredomNot changing workouts periodically becomes staleDecrease 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)SpecificityRest and Recovery
22 Progressive Resistance Need to periodically increase frequency, intensity, time, and/or type of workouts to maximize benefitsSimple solution: vary activitiesExample: Instead of Bench Press do Incline and Decline benchInstead of Running 3 miles, utilize interval training for 4-5 milesInstead of Treadmill, use a bikeSwitch from barbell to dumbbell
23 Specificity Exercise needs to be specific to goals Football Lineman vs. SwimmerTraining 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 restCardio vs. Strength Training vs. Flexibility