Scribd
Upload
55 views20 pages

F I T T - Principles

The document discusses the F.I.T.T. principle for exercise, which stands for frequency, intensity, time, and type. It provides guidelines for each component, such as exercising a minimum of 3 times per week for 60 minutes, maintaining heart rate in the target zone, and choosing exercises involving large muscle groups. The principle relates these components to each other to design an effective exercise program based on one's interests and abilities.

Uploaded by

jenny Jalayajay
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
55 views20 pages

F I T T - Principles

The document discusses the F.I.T.T. principle for exercise, which stands for frequency, intensity, time, and type. It provides guidelines for each component, such as exercising a minimum of 3 times per week for 60 minutes, maintaining heart rate in the target zone, and choosing exercises involving large muscle groups. The principle relates these components to each other to design an effective exercise program based on one's interests and abilities.

Uploaded by

jenny Jalayajay
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
You are on page 1/ 20

F . I . T . T .

Principle

The basic philosophy of what is necessary to


gain a training effect from an exercise program.
WHAT IS EXERCISE?
WHAT IS EXERCISE?
Generally refers to any physical activity where there is more muscle exertion than what the
body is used to; thus, increasing the body’s energy level and heart rate.
Why do people
exercise?

People have different reasons for exercising.

but…
Why do people
exercise?

Is to improve or maintain one’s level of physical fitness and overall


health.
Most Common Benefits of
Exercise

 It makes you healthy, fit and strong.


 It makes you feel and look good.
 It causes the brain release endorphins. (Endorphins are body’s feel-
good hormones)
 It is a worthwhile social activity with family and friends.
 The different parts of your body function better, lowering the
chances of you getting sick or injured.
Exercise

Is also governed by certain principles.


F.I.T.T. Principle

 F.I.T.T. stands for:

 Frequency
 Intensity
 Type
 Time
F.I.T.T. Principle

 We will apply these concepts to the two types of


training, Cardio respiratory Training and Resistance
Training.
 Please keep in mind these are general guidelines for
individuals of low to moderate fitness levels.
 Use these guidelines to establish a program that fits
you best.
Frequency
(HOW OFTEN)

 Exercise a minimum of 3 times


per week.

 When you exercise, it should be at


least 60 minutes.

 Anything over 5 times a week


really does nothing for you.
Intensity
(HOW HARD)
• You must maintain
your heart rate in
the Target Heart • For a quick review, let’s
Rate for the look over this chart.
required time to
gain benefits.  http://exercise.about.com/cs
/fitnesstools/l/bl_THR.htm
• As we’ve discussed
before, your Target
Heart Rate is
determined by your
fitness level and
age.
Intensity
(HOW HARD)

• It can be classified • Start with low-intensity


as low, moderate, exercise so as not to
or high. shock your body. Once
your body gets used to
doing low-intensity
exercise you can progress
to doing moderate ones.
Eventually you will be
able to do high-intensity.
Common indicators that your
body is reacting to exercise are:

 Your heart beats faster


 Your breathing becomes shorter
 Your body starts sweating.
Time
(HOW LONG)
 It refers to the duration of
your exercise.
 This largely depends on the
type and intensity of the
exercise you are doing.
 It is necessary to maintain
your proper intensity
(target heart rate) for a time
that will benefit you.
 Low Fitness individuals
should maintain their heart
rates in their target zone for
a minimum of 12 to 15
minutes.
Time
(HOW LONG)
 Low –intensity exercises
can be done for long periods
of time while high-intensity
ones can be done for short
period of time.
 The recommended 60
minutes of physical activity
a day is mostly for
moderate-intensity
exercises.
 Add 30 minutes more for
low-intensity exercises.
 And subtract 30 minutes for
high-intensity exercises.
Type
(WHAT KIND)

 The type of exercise you do will mostly determined by your way of life,
including the activities you find interesting and those that are available
for you to do.
 Choose an exercise that will involve as much of the body or the larger
muscle groups such as the legs and/or the back.
 Make sure the exercise is of a dynamic contracting nature that involves
movement.
 The exercise should be rhythmic to allow a consistent intensity.
 Basic exercise help you strengthen your bones, develop your muscles,
and increase your flexibility.
The FREQUENCY,
INTENSITY, TIME and TYPE
of exercise are related
to one another.

They allow you to know your interests, skills, and limitations upon
participation in an exercise program.
Examples of Activities

Click for Review


Review
 What does F.I.T.T. stand for?
 Frequency, Intensity, Time,
Type
 How often should you
exercise to see results?
 3 times a week, 60 minutes a
day
 What percentage of your
Target Heart Rate should you
perform at?
 50%- 70%
 Give me an example of an
exercise you would enjoy
doing to use the F.I.T.T
Principle.
Websites that Help

 http://www.sport-fitness-advisor.com/fitt-principle.html

You might also like