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. 

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

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 week

Role of age, genetics, and physical conditioning

What exercises train cardiorespiratory endurance?

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?

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 week

Every exercise sessionDynamic vs. Static

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

Intensity (I)How hard to do you train?

What are your goals?How much recovery time are you allowing?

Cardio: 12 hours Strength Training: 36-48 hours

CardioGenerally:Work within target heart rate zone

Variety of intensitiesMaximum heart rate: 220-age

Example: 26 year old (220-26=194) max heart rate=194bpm

Focus on goals

Strength TrainingHigh-weight and low repsLow weight-high repsHow many sets?

For fat loss: 1-3 sets of 10-12 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 12-16 reps using enough weight that you can ONLY complete the desired reps.

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

Cardio

30-60 minutes per dayIntensityMetabolism, caloric intake, age and exercise

levelsPrevious level of physical fitness

Strength Training45 minutes-1 hour 15 minutesHormone productionTotal body v Split routine

Type (T)What are you doing?

Cardio, Strength Training, or FlexibilityWhat is going to benefit me most?

Cardio- anything that gets your heart pumping and you breathing heavier

Strength Training- Using some form of resistanceFree-weightsWeight MachinesResistance bandsBody-Weight**

Flexibility- Stretching

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

ObstaclesBody Efficiency

Body adapts to exercise, making it easierBurn fewer caloriesLess stress

Weight LossUses fewer calories to move around lighter bodyNeed to work harder

BoredomNot changing workouts periodically becomes staleDecrease in motivation

Manipulation of FITT PrincipleIt'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

Other Concepts to ConsiderProgressive Resistance (Overload Principle)

Specificity

Rest and Recovery

Progressive ResistanceNeed to periodically increase frequency,

intensity, time, and/or type of workouts to maximize benefits

Simple 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

SpecificityExercise needs to be specific to goals

Football Lineman vs. Swimmer

Training the wrong way can inhibit performance

Rest and RecoveryEssential for reaching fitness and weight loss

goals

Body tissue recovers and grows during periods of rest

Cardio vs. Strength Training vs. Flexibility