FITT Principle & Muscular Strength Workout Plan

1. FITT Principle & Muscular Strength Workout Plan Foundations of Personal Fitness

2. FITT: Your Exercise Prescription F requency: how often you work. I ntensity: how hard you work. T ime: the length of time, or duration, that you work. T ype: the specific type or mode of activity you choose.

3. Term to Know Frequency Refers to the number of times per week you engage in physical activity or exercise. FITT Principle The first FITT factor is frequency. Factors to consider with Frequency: • Cardiovascular Conditioning • Your current fitness level

4. Term to Know Intensity The difficulty or exertion level of your physical activity or exercise. FITT Principle The second FITT factor is intensity. Ways to determine Intensity: • Target Heart Rate Monitoring • Talk Test

5. Term to Know Heart rate The number of times your heart beats a minute. Talk Test Your ability to carry on a conversation while exercising. Intensity • One reliable measure of intensity is performing a target heartratecheck. • Second method for monitoring intensity is the talk test.

6. Term to Know Time The duration of a single workout, usually measured in minutes or hours. FITT Principle The third FITT factor is time. • A workout that is too brief may result in limited progress. • A workout that is too long will increase your risk for injuries.

7. Term to Know Type The particular type of physical activity or exercise you choose to do. FITT Principle The fourth FITT factor is type. • The mode of activity you choice depends on: • What you enjoy doing • How much time you have • Can you afford the activity

8. Term to Know Repetition (rep) One completion of an activity or exercise. Set A group of consecutive reps for any exercise. Workout Plan Components A repetition, or rep, is the most basic component of a resistance-training program. If you do ten push-ups, one right after the other, you have done one set of ten reps.

9. Term to Know One-rep maximum (1RM) A measure of a lifter’s absolute muscular strength for any given exercise. Workout Plan Components To determine your training load, you must first determine your one-rep maximum (1RM). Reasons for testing 1RM: • Determining training load • Identify strengths/weaknesses • Helps keep track of your progress

10. Workout Plan Components When you have computed or estimated your 1RM, you can use the results to determine your training load. Beginners should start using 50 to 60 percent of their 1RM. Experienced lifters can use 75 to 85 percent of their 1RM.

11. Terms to Know Contraction The shortening of a muscle. Workout Plan Components Skeletal muscles work together to produce two complementary, or opposing, actions: contraction and extension. Contraction The shortening of a muscle. Extension The stretching of a muscle.

12. Term to Know The overload principle In order to improve your level of fitness, you must increase the amount of regular activity or exercise that you normally do. Progressive Resistance According to the overload principle, to improve a muscle’s strength, you must overload that muscle. In resistance training, overloading means putting more stress, in the form of weight or resistance, on a muscle than it is accustomed to handling.

13. Term to Know Progressive resistance The continued systematic increase of muscle workload by the addition of more weights or resistance. Progressive Resistance As your muscles gradually adjust to the increased stress, you must employ progressive resistance to increase the workload further and make the muscles stronger.

14. Progressive Resistance Stages of Personal Fitness Progress Initial Stage Improvement Stage Maintenance Stage

15. Term to Know Training plateau A period of time during training when little, if any, fitness improvement occurs. Progressive Resistance Factors Training plateausare a natural part of the training process. In order to overcome, you must continue progression, overload more or change training type.

16. Terms to Know Overtraining Training too much without proper rest. Can produce adverse effects. Fatigue The feeling of being tired all the time. Progressive Resistance Factors Health problems from overtraining include: • Chronic fatigue • Insomnia • Constant muscle soreness • Rapid weight loss • Loss of appetite • Elevated resting heart rate • Elevated blood pressure • Weakened immune system • In females, absence of menstrual cycles and possible infertility

17. Types of Workouts Basic resistance-training goals include: Strength Plan designed to increase strength and power. High weight & low reps. Plans that have training load > 80% of 1RM. Hypertrophy Plan designed to increase muscle size. Plans that have Training load @ 65-80% of 1RM Endurance Plan designed to improve muscle endurance. Produce lean muscle mass thru high reps & low weight. Fitness and Toning Plan designed to Maintain current levels of strength.

18. Term to Know Total-Body Workout A workout in which all major muscle groups are worked three times a week, with at least one day off between workouts. Types of Workouts The total-body workout is the most popular workout plan for beginners. The total-body workout allows muscles plenty of work, and plenty of rest.

19. Term to Know Split Workout A workout in which you exercise three or four body areas at each session, working at much higher intensities. Types of Workouts A split workout does not work every muscle group at every session. More recovery time is needed before the same muscle group is worked again.

20. Term to Know Multiple Sets An approach in which the lifter uses the same amount of weight for three to five sets at a training load of 80 to 95 percent of his or her 1RM. Types of Workouts When doingmultiple-sets, the number of reps will range from two to six and should be done to the point of fatigue. A recovery time of two to three minutes is allowed between sets.

21. Term to Know Pyramid Training An approach to training that uses progressively heavier weights and fewer reps through successive sets of an exercise. Types of Workouts Pyramid training is often used to improve skill-related fitness. The weight added for each set is determined by increasing the percentage of the lifter’s 1RM for that exercise.

22. Term to Know Supersets A training approach in which the lifter alternately performs sets of exercises that train opposing muscles, without resting between sets. Types of Workouts Supersets are an effective way to keep opposite muscles balanced in strength. They are efficient because they allow you to work two muscles at the same time.

23. Term to Know Compound sets A training approach in which lifters do alternate sets of exercises without allowing for rest between the sets. Types of Workouts Unlike supersets, compound sets train the same muscle group. Compound sets are most effective with large muscle groups and should be done approximately every third workout.