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FITT Principle. F requency. How often you do exercise? How often should you be exercising? -Guidelines: cardiorespitory training – minimum of 3 sessions per week ideally 5-6 sessions per week resistance training – minimum 3 days per week (all body parts each session)
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Presentation Transcript
Frequency
How often you do exercise?
How often should you be exercising?
-Guidelines:
- cardiorespitory training – minimum of 3 sessions per week
ideally 5-6 sessions per week
- resistance training – minimum 3 days per week
(all body parts each session)
- up to 6 days per week
(focusing on 1-2 body parts)
Intensity
- At what percentage of your MHR are you working?
- How hard are you pushing yourself while you are working out?
- The amount of effort you are putting into your workout.
-Guidelines:
- cardiorespitory training – using your heart rate is one of the best ways to gage your intensity
- resistance training – workload is the best indicator of intensity and this workload has three components
- 1. amount of weight lifted
- 2. number of repetitions
- 3. length of time to complete workout
Time
- How long are your workouts?
-Guidelines:
- cardiorespitory – lower level of fitness should maintain target HR for 20-30 minutes
- can increase that to 45-60 minutes
- resistance training – no longer than 45-60 minutes and can be as short as 20-30 minutes
- - need to make sure that you are not overworking and leaving enough time for recovery
Type
- What kind of exercise are you doing?
- Cardiorespitory training-
- -Aerobic (in the presence of oxygen - any activity that is performed at a low to moderate intensity for more than 90 seconds, allowing oxygen to release energy through metabolism, is usually called an aerobic activity)*
- -improves your cardiovascular system
- -should be continuous in nature
- -should use large muscle groups
- Running, walking, cycling, swimming, aerobics classes
Resistance training -
- Anaerobic (in the absence of oxygen... and any activity that is performed at a medium to high intensity for less than 2 minutes, where energy is derived without oxygen, is usually called an anaerobic activity)*
- -stressing the neuromuscular system
- -weights
- -resistance bands
- -circuit training
* Physical fitness is a compromise of cardiorespiratory endurance, strength, flexibility, power, speed, coordination, agility, balance, accuracy and toughness.
*denotes definitions taken from http://www.1speedtraining.com/aerobic-anaerobic-training.html website
**CDC recommends:
Children and adolescents should do 60 minutes (1 hour) or more of physical activity each day.
Sports Training Principles
Sport specific training has a more in-depth set of principles that should be applied:
-specificity
-overload
-adaptation
-progression
-reversibility
-variation
*taken from: www.sport-fitness-advisor.com/fitt-principle.html
*for more information: “Sport Training Principles” (1997) Frank Dick
