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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