The F.I.T.T. Principle

1. The F.I.T.T. Principle Shane McKeever Intended for: High School/College students

2. What is the F.I.T.T. Principle? Set of rules used to develop a personal fitness program

3. What does F.I.T.T. stand for? • Stands for four fitness principles: • Frequency • Intensity • Time • Type F.I.T.T.

4. Frequency • Refers to how often an individual should exercise • Schedule days available to exercise • Times available during those days

5. Intensity • Effort exerted throughout exercises • Depends on: • Fitness level • Time available • Type of exercise • Cardiovascular • Resistance Training • Flexibility

6. Time • How much time you spend exercising/resting • Depends on individuals schedule • Schedule times for exercises on each day • Ex: 30 minutes cardio training, 30 minutes resistance training

7. Type • The type of activity the individual is performing • Three types: • Cardiovascular • Resistance training • Flexibility

8. Cardiovascular Training • Aerobic endurance training Strengthens your heart • Example: • Walking, jogging, running • Swimming • Biking • Rowing

9. Resistance Training • Muscular contractions using a variation in weight resistance • Example: • Push ups, bench press • Squats, leg press • Bicep curls, triceps extension • Sit ups, back extensions

10. Flexibility • Muscular stretches • improve flexibility and range of motion • Example: • Hamstring stretch • Calf stretch • Quadriceps stretch • Shoulder stretch

11. Who should use the F.I.T.T.Principle? Any individual can use it Used for individuals with a low to moderate fitness level

12. F.I.T.T Recommendations • Frequency • Cardiovascular training: 3 – 5 days a week • Resistance Training: 2 – 3 days a week • Flexibility: 5 – 7 days a week

13. F.I.T.T Recommendations • Intensity • Based on individuals fitness level • Progress as fitness level increases

14. F.I.T.T Recommendations • Time • Cardiovascular Training: at least 30 minutes a day • Resistance Training: 8 – 10 exercises, 8 – 12 repetitions • Flexibility: • Stretch all major muscle groups • Hold stretch for 15 – 30 seconds • Repeat 2 – 4 times each

15. F.I.T.T Recommendations • Type • Incorporate all types of fitness in weekly routine • Choose exercises based on individuals desired results Specificity

16. Specificity • Training specific to desired results Example: • Runner: • Cardio- jogging/running • Resistance- (leg exercises) squats, hamstring flexion, quadriceps extension, calf raises • Flexibility- stretching all leg muscles

17. Progression • Individual becomes more fit, increase intensity/duration Example: • Resistance: • At start of program: curled 25 lbs. for 3 sets of 8. • Two weeks later: curl 25 lbs. for 3 sets of 12. • Increase weight to 30 lbs. Overload

18. Overload • For training progression to occur, overload must occur • Overload: • An increase in stress/load on the body • Forces body to adapt and become more efficient

19. Why is the F.I.T.T. Principle Important? • Helps individuals develop fitness programs • Easily organizes weekly activities • Identifies: • What activities to do • How long to do them • How difficult they should be • When to do them

20. Why should you use it? • Incorporates all aspects of fitness into one simple design • Improve your health by following guidelines • Easy to use