F.I.T.T principle workout plan PDF

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Understanding the F.I.T.T principle helps you create a workout plan that will be more effective in reaching your fitness goals...

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LECTURE Monday, July 5, 2021

11:59 AM

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.

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: Benefits of aerobic exercise • Running • can help you lose weight and keep it off • Swimming • may help lower and control blood pressure • Playing Basketball • may increase your stamina and reduce fatigue during exercise • Cycling • activates immune systems, making you less likely to get colds or the flu • Playing Soccer • strengthens your heart • Jumping/Skipping • boosts mood Rope • Hiking • Combative Sports For managing symptoms of depression, some research suggests that elevated levels of aerobic activity may be associated with greater • Etc. 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

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.

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Specificity • This principle relates to the type of training that you do. It should specific to the skill/attribute that you want to develop. Reversibility • Use it or lose it! Basically, if you stop training then the improvements you have made will be reversed. Variance/Variety • Try to vary your training, to keep you interested and to give your body a different challenge. Remember a change is as good as a rest. Check ppt

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