- Information
- AI Chat
Was this document helpful?
F.I.T.T principle workout plan
Course: philosophy (PHILO 101)
66 Documents
Students shared 66 documents in this course
University: STI College
Was this document helpful?
What is F.I.T.T.?
Understanding the F.I.T.T principle helps you create a workout
plan that will be more effective in reaching your fitness goals.
•
F.L.T.T stands for frequency, intensity, time, and type of exercise
•
These are the four elements you need to think about to create
workouts that fit your goals and fitness level
•
Frequency
The first thing to set up with your workout plan is frequency-how
often you will exercise.
•
Intensity
Intensity has to do with how hard you work during exercise.
•
How you can change the intensity depends on the type of
workout you're doing.
•
Time
The next element of your workout plan is how long you exercise
during each session.
•
There isn't one set rule for how long you should exercise, and it
will typically depend on your fitness level and the type of workout
you're doing.
•
Type
The type of exercise you do is the last part of the F.I.T.T.
principle and an easy one to manipulate to avoid overuse injuries
or weight loss plateaus.
•
CrossFit, aerobic, spinning, HIIT, sports, weightlifting
•
How to use F.I.T.T
The F.I.T.T. principle outlines how to manipulate your program to
get in shape and get better results.
•
It also helps you figure out how to change your workouts to avoid
boredom, overuse injuries, and weight loss plateaus.
•
FITT Principle Training Program Sample
Principles of Training
In order to get the most out of your training, avoid injuries and be in top
shape you must follow some basic simple training principles which are
overload, specificity, reversibility, and variance
Overload
In order to progress and improve our fitness, we have to put our
bodies under additional stress.
•
Applying this training principles will cause long-term adaptations,
enabling our bodies to work more efficiently to cope with this
higher level of performance.
•
Overloading can be achieved by following the acronym FITT:
Frequency: Increasing the number of times you train per
week.
○
Intensity: Increasing the difficulty of the exercise you do.
For example, running at 12 km/h instead of 10 or increasing
the weight you are squatting with.
○
Time: Increasing the length of time that you are training for
each session. For example, cycling for 45 minutes instead
of 30.
○
Specificity
This principle relates to the type of training that you do. It should
specific to the skill/attribute that you want to develop.
•
Aerobic and Anaerobic Exercises
AEROBIC EXERCISE
Aerobic exercises are endurance-type exercises in which a person's muscles move in a rhythmic
and coordinated manner for sustained period.
•
People refer to these exercises as aerobic because they require oxygen to generate energy.
•
Aerobic exercises increase a person's heart rate and breathing rate to supply more oxygen to the
body's muscles.
•
Examples:
Running
•
Swimming
•
Playing Basketball
•
Cycling
•
Playing Soccer
•
Jumping/Skipping
Rope
•
Hiking
•
Combative Sports
•
Etc.
•
Benefits of aerobic exercise
can help you lose weight and keep it off
•
may help lower and control blood pressure
•
may increase your stamina and reduce fatigue during exercise
•
activates immune systems, making you less likely to get colds or the
flu
•
strengthens your heart
•
boosts mood
•
For managing symptoms of depression, some research suggests that
elevated levels of aerobic activity may be associated with greater
reductions in depressive symptoms.
ANAEROBIC EXERCISE
Anaerobic exercise is a type of exercise that breaks down glucose in the body without using
oxygen; anaerobic means without oxygen".
•
In practical terms, this means that anaerobic exercise is more intense, but shorter in duration
than aerobic exercise.
•
These exercises are anaerobic because they do not involve an increase in the absorption and
transportation of oxygen.
•
During anaerobic exercise, the body breaks down glucose stores in the absence of oxygen,
leading to a buildup of lactic acid in the muscles.
•
Examples of Anaerobic exercises include:
Weightlifting exercises
Dumbell press/curl, Bench Press, Leg Press, Lat pulldown
○
•
Push Up
•
Sit up
•
Pull up
•
Plank
•
Resistance Band Exercises
•
Etc.
•
Benefits in performing Anaerobic Exercises
Promotes weight maintenance
•
Helps to Increase your Power
•
It helps boost your metabolism
•
Increases lactic threshold
•
Protects joints
•
Reduces risk of disease and injuries.
•
It Can Help You Lose Fat
•
It helps boost our confidence
•
LECTURE
Monday, July 5, 2021
11:59 AM
EDPHYS5 Page 1