FITT Principle

1
FITT Principle
2

• How often the activity is performed
• 4-5 times per week

• F
• R
• E
• Q
• U
• E
• N
• C
• Y

3

• How much effort is needed to perform the activity
• Cardiovascular 60-80 of maximum heart rate
• Muscular dependant on goals - endurance,
  hypertrophy, or strength

• I
• N
• T
• E
• N
• S
• I
• T
• Y

4
Cardiovascular Intensity

• Max. Heart Rate
• MHR

• Target Heart Rate
• THR

• 220-age
• Ex 220-20200 bpm (beats per min.)

• MHR x 60
• MHR x 80
• Ex 200x0.6120
• 200x0.8160
• THR120-160 bpm

Your turn - Calculate your MHR and THR
5

• How long or the duration of the activity
• At least 30 minutes at a time of sustained
  exercise
• 60 minutes a day to manage body weight and
  prevent gradual unhealthy weight gain in adulthood

• T
• I
• M
• E

6

• Specific activity performed
• Cardiovascular
• or
• Resistance Training

• T
• Y
• P
• E

7
Other principles
8
Specificity

• Training muscle groups and energy systems that
  are specifically used in the sport or activity
  that you are training for
• What types of exercises would be appropriate for
  a softball player?
• What about a basketball player?

9
Overload

• Providing a greater stress on the body that it is
  normally familiar with
• In other words we need to increase the workload
  in order to improve our fitness, strength, or
  endurance.

10
Progression

• A gradual and logical overload over a period of
  time
• Ex increasing either frequency, intensity, or
  time

11
Guided Practice
12
Soccer Player

• Plan a one week exercise routine for a 15-year
  old female who plays soccer.

13
Independent Practice
14
Middle-aged mom

• Plan a two week exercise routine for a 50-year
  old mother who wants to lose weight.