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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
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FITT Principle & Cardio Workout Plan
Foundations of Personal Fitness
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FITT: Your Exercise Prescription
Frequency: how often you work.
I ntensity: how hard you work.
Time: the length of time, or duration, that you work.
Type: the specific type or mode of activity you choose.2
FITT PrincipleThe first FITT factor is frequency.
Factors to consider with Frequency:
- Cardiovascular Conditioning
- Your current fitness level
FrequencyRefers to the
number of times per week you
engage in physical activity
or exercise.
Term to Know
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FITT PrincipleThe second FITT factor is intensity. Intensity
The difficulty or exertion level of
your physical activity or exercise.
Term to Know
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Intensity1) One reliable measure of
intensity is performing a target heart rate check.
2) Second method for monitoring intensity is the talk test.
Heart rateThe number of
times your heart beats a minute.
Talk TestYour ability to
carry on a conversation
while exercising.
Term to Know
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FITT PrincipleThe 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.
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FITT PrincipleThe fourth FITT factor is type.
TypeThe 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 doing2)How much time you have3)Can you afford the activity
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Progression FactorsWhen engaging in new activity, you start slowly, then progress to more advanced levels.
Overuse injuryThis 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.
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Progression FactorsPeople experience detraining if they lose the battle of will when a training plateau occurs.
DetrainingThe loss of
functional fitness that occurs
when one stops fitness
conditioning.
Term to Know
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Progression FactorsOne measure that can prevent detaining, particularly if you are injured, is cross-training.
Cross-trainingVarying your exercise or
activity routine or type.
Term to Know
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Progression FactorsThe 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
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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
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Variations on the CircuitOne 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.
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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.
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Types of WorkoutsMany 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.
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Types of WorkoutsCallisthenic 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
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Types of WorkoutsInterval Training includesShort bursts of exercise Followed by rest. The mainaim is to improve speed and cardiovascular endurance.
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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.
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