F.I.T.T. Principle of Training
I. F.I.T.T. Principle- “the rules to fitness”-
- Guide to Cardio Respirtory and Resistance training for individuals needs
- These rules relate to frequency, intensity, type and time of exercise.
- After working out you need to give the body time to rebuild, repair, and re-energize. (rest)
II. CardioRespiratory Training- (aerobic exercise)- Means oxygen is required for the exercise. Ex- jogging, swimming, biking, cross-country skiing, walking ect…
a. Frequency- fine balance between rest and work- The body needs enough stress to allow the body to adapt and allowing enough time to recover.
- Minimum = 3/ wk
- Maximum = 5/wk
- Anything over 6 days in not recommended because the body needs recovery time
b. Intensity- amount of effort that should be invested into a training program or any one workout.
- Overload principle- allows body to adapt
- Overtraining- not allowing the body enough time to recover
- Heart Rate = measured by beats/minute (bpm)
- Maximum Heart Rate : 220 – your age = max heart rate
- Target heart rate = 50-70% of max. heart rate.
- 50-60% = beginner to moderate, maintain heart health
- 60-70% = moderate, fat burn, maintain heart health
- Anything over 80% = specific training, physical conditioning
** for people that are more fit or more advanced, a target heart rate may be 85% or higher fortheir max . heart rate.
c. Type- kind of exercise you choose to achieve the appropriate training.
- Exercises that challenge the cardiovascular system
- Exercises should use large muscle groups and be rhythmic
- Ex- jogging, walking, swimming, dancing, cycling, ect…
d. Time- how long you should be exercising-
- Low fitness level = should exercise for 20-30 mins. in their target heart rate range
- Moderate to high fitness level = do not exceed 60 mins/workout. Research has shown little benefits from longer workouts.
- Increased intensity leads to improved cardio Respitorylevels
- Takes six weeks to see noticeable change
III. Resistance Training- (anaerobic training)- meaning oxygen is not required. After burning energy oxygen is than used to replace the used up energy. Ex- weight lifting, push ups, exercise bands- or anything that causes resistance to the muscle.
a. Frequency- amount of times per week you workout a particular body part.
- Dependent upon the person and the workout- ex- a training session that works all the body during every session should be done every other day. (workout / rest ect…)
b. Intensity- describes the amount of effort that should be put into the training program or session.
- Workload is the primary measurement of intensity-
1. amount of weight being lifted
2. number of repetition completed during a particular exercise
3. length of time to complete all exercises in a set
** workload can be increased by adding more weight or increase the number of repetitions (not both at the same time)
c. Type- weight lifting, resistance bands, circuit training- be creative….
d. Time- How long the exercsie should last -
- Sessions should last 45-60 mins
- More intense sessions may last only 20-30 mins
REST REST REST------it’s very important to allow you body to recover!!!!!!!!!!!
Collins 1 writing- Cardio Respiratory Training -
How does cardio resp. workouts benefit your body?
1.
2.
3.
How does cardio resp. workout relate to the F.I.T.T. principle? Provide examples of each principle.
- F-
- I-
- T-
- T-
- What/Who am I? B. M. A
- What is my max. HR and my target HR?
- What CR exercises will I choose to incorporate into my workout?
Once I decide what/who I am (B/M/A)- what are my requirements?
- How long should I be working out?
- How often should I be working out?
- What speed should I work out at?
- What surfaces would provide a more intense workout?
Collins 1 writing 2 - Resistant Training
- What am I? (B,M,A)
- What part of my body am I working?
- What are sets and reps?
- How can one increase the intensity in a resistant type workout?
- What are the resources I should be using? i.e.- weights ect…