F.I.T.T. Principle Cardiovascular Flexibility Muscular Strength Muscular Endurance Part of every cool down 3-4 times per week 3-4 times per week Frequency 3-5 days/week (part of warm up optional) *give 24hr rest to muscle groups. *give 24hr rest to muscle groups. 8-10 reps/ 1-2 sets 15-20 reps/ 2-3 sets Increase as you become Hold stretches for 5-30seconds Intensity *Final few reps should be difficult to *Final few reps should be difficult to more fit *less time if planning activity afterwards complete complete 10-60min of continuous As long as it takes to get through 10-60min depending on number of 10-60min depending on number of Time activity depending on each major muscle group. exercises exercises intensity. Any activity that raises Any activity that provides Any activity that provides Static or controlled dynamic Type the HR to the target resistance (body weight, resistance resistance (body weight, resistance of Activity stretches levels. bands, etc.) bands, etc.) We use the FITT principle to design a training program, and to inform how we should progress. ONLY increase one of the aspects at a time to help prevent injury (Start out slow too!). E.G. Michael has a goal of increasing his muscular strength. He currently works out 2x a week, and can now do 1 set of 10 reps of bicep curl using a 10lb weight with little difficulty. To continue to progress he should do one of the following: Increase to 2 sets Increase to 15lbs so that the 8-10th repetition is very difficult/impossible Increase to working out 3 days/week First 6 weeks Second 6 weeks Third Six Weeks Fourth Six Weeks 2x week 3x week 3x week 3x week 1 set of 10 reps for 10lbs 1 set of 10 reps for 10lbs 2 sets of 10 reps for 10lbs 2 sets of 10 reps for 15lbs
F.I.T.T. Principle Cardiovascular Flexibility Muscular Strength Muscular Endurance Frequency 3-5 days/week Part of every cool down (part of warm up optional) 3-4 times per week *give 24hr rest to muscle groups. 3-4 times per week *give 24hr rest to muscle groups. Intensity Increase as you become more fit Hold stretches for 5-30seconds *less time if planning activity afterwards 8-10 reps/ 1-2 sets *Final few reps should be difficult to complete 15-20 reps/ 2-3 sets *Final few reps should be difficult to complete Time 10-60min of continuous activity depending on intensity. As long as it takes to get through each major muscle group. 10-60min depending on number of exercises 10-60min depending on number of exercises Type of Activity Any activity that raises the HR to the target levels. Static or controlled dynamic stretches Any activity that provides resistance (body weight, resistance bands, etc.) Any activity that provides resistance (body weight, resistance bands, etc.) We use the FITT principle to design a training program, and to inform how we should progress. ONLY increase one of the aspects at a time to help prevent injury (Start out slow too!). E.G. Michael has a goal of increasing his muscular strength. He currently works out 2x a week, and can now do 1 set of 10 reps of bicep curl using a 10lb weight with little difficulty. To continue to progress he should do one of the following: Increase to 2 sets Increase to 15lbs so that the 8-10th repetition is very difficult/impossible Increase to working out 3 days/week First 6 weeks Second 6 weeks Third Six Weeks Fourth Six Weeks 2x week 1 set of 10 reps for 10lbs 3x week 1 set of 10 reps for 10lbs 3x week 2 sets of 10 reps for 10lbs 3x week 2 sets of 10 reps for 15lbs
04_-_training_principles___worksheet.docx