0% found this document useful (0 votes)
975 views25 pages

FITT Principle & Principle of Exercise

The document discusses the FITT principle and principles of exercise for developing a fitness plan. The FITT principle includes frequency, intensity, time, and type of exercise as the key factors to consider. It defines each factor and provides examples. The principles of exercise include overload, progression, specificity, and reversibility. The overload principle states that exercising more than normal is needed for improvement. Progression requires gradually increasing the workload over time. Specificity means exercising specific body parts to develop them. Reversibility means fitness is lost if training stops. The document ends with a performance task to apply these principles by creating a FITT table and recording an exercise video.

Uploaded by

Reyes Ken Neth
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PPTX, PDF, TXT or read online on Scribd
0% found this document useful (0 votes)
975 views25 pages

FITT Principle & Principle of Exercise

The document discusses the FITT principle and principles of exercise for developing a fitness plan. The FITT principle includes frequency, intensity, time, and type of exercise as the key factors to consider. It defines each factor and provides examples. The principles of exercise include overload, progression, specificity, and reversibility. The overload principle states that exercising more than normal is needed for improvement. Progression requires gradually increasing the workload over time. Specificity means exercising specific body parts to develop them. Reversibility means fitness is lost if training stops. The document ends with a performance task to apply these principles by creating a FITT table and recording an exercise video.

Uploaded by

Reyes Ken Neth
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PPTX, PDF, TXT or read online on Scribd
You are on page 1/ 25

FITT Principle

& Principle of
Exercise
EXPECTATION
S
At the end of the lesson, you should be able to:
a. Discuss the FITT principles and principle of
physical activity in helping to develop a
private exercise preparation;

b. Create the fitness plan based on the FITT


principle and principle of physical activity to
reach a fitness goal.
The F.I.T.T Principle of Physical
Activity
Understanding the F.I.T.T. principle helps
you create a workout plan which will be
beneficial in reaching your fitness goals.
F.I.T.T. stands for frequency, intensity,
time, and type of exercise. These are the
four elements you would like to believe to
make workouts that suit your goals and
fitness level.
FREQUENCY

The first thing to identify in the workout


plan is frequency—how often you
exercise.

Three to five times a week is a safe


frequency for each component of
health related physical fitness.
INTENSITY
Intensity refers to how hard you work
during the physical activity period.
Intensity is often measured in several
ways, counting on the health-related
component.

For instance, monitoring pulse rate is a


technique to measure intensity during
aerobic endurance activities.
TIME

Time is the length of the physical


activity.

Considering the other aspects of the


F.I.T.T principle, the time differs
depending on the health-related fitness
component targeted.
TYPE
Type refers to the definite physical
activity selected to improve a
component of health-related fitness.
For example, a person who wants to
improve the arm strength should
exercise the triceps and biceps,
while an individual who wants to
improve aerobic endurance needs to
execute some other aerobically
challenging activities such as
jogging, running, swimming.
FITT PRINCIPLE
FACTOR DEFINITION
FREQUENCY How often you exercise

INTENSITY How hard you exercise

TIME How long you exercise

TYPE What kind of exercise


Identify the body parts developed in doing the list of exercises below. Write it in the
corresponding box. Each exercise may be written in more than one box. write it in the
corresponding box. Each exercise may be written in more than one box.
1. Planking
2. Squats
ARM CARDIO
3.Push-up
MUSCLE RESP
4. High knees jog Planking High knees jog
5. Lunge Push-up Jumping Jack
6. Jumping jack Jumping Jack Jogging
7.arm circling Arm Circling
8.leg raise
9.sit-up
10.jogging
Identify the body parts developed in doing the list of exercises below. Write it in the
corresponding box. Each exercise may be written in more than one box. write it in the
corresponding box. Each exercise may be written in more than one box.
1. Planking
2. Squats LEG &
ABDOMINAL
3. Push-up GLUTE
MUSCLE
4. High knees jog MUSCLE
Planking
5. Lunge Planking Squat
6. Jumping jack Squats High knees jog
7. Arm circling High knees jog Lunge
8. Leg raise Leg raise Jumping Jack
9. Sit-up Sit-up Jogging
10. Jogging
PART OF AN EXERCISE
PROGRAM
An exercise workout has three
components: warm-up, exercise
load, and cool-down.
WARM-UP
WARM-UP is essential prior to the
actual workload as it prepares the
body for more strenuous activity. A
good warm-up also prepares the
heart, muscles, and joints for the
next activity by decreasing joint
stiffness and increasing nerve
impulses.
EXERCISE LOAD

EXERCISE LOAD or workout load is


the program activity that would
stimulate beneficial adaptation when
performed regularly.
COOL-DOWN
COOL-DOWN is essential after a
workout as it permits the pre-
exercise heart rate and blood
pressure for a gradual recovery.
Cooling down may be most vital for
competitive endurance athletes,
like marathoners, because it helps
regulate blood flow.
PRINCIPLES
OF
PHYSICAL
ACTIVITY
Effective training takes time and patience. If
one adheres to the proper
principles of training, the result will
definitely be seen. The performance will be
improved and physiological changes will
occur as well. A proper program of exercise
considers four principles of training: the
principle of overload, the principle of
progression, principle of specificity, &
reversibility.
OVERLOAD
PRINCIPLE
This principle pertains to doing “more
than normal” for improvement to
happen. Applying these training
principles will cause long-term
adaptations, enabling the body to figure
more efficiently to deal with higher
levels of performance.
OVERLOAD
PRINCIPLE
Overloading will be achieved by following the
acronym FITT:
Frequency: Increasing the number of times you
train per week
Intensity: Increasing the problem of the
exercise.
Time: Increasing the length of your training
time for every session.
Type: Increase the intensity of the training. For
instance, progress from walking to running.
PRINCIPLE OF
A PROGRESSION
gradual and systematic increase
within the workload over a period of
time will lead to improvement in fitness
without risk of injury. The Principle of
Progression also stresses the
requirement for correct rest and
recovery.
PRINCIPLE OF
This SPECIFICITY
principle simply states that
exercising a specific piece or
component of the body primarily
develops that part. The principle of
specificity implies that to become better
at a selected exercise or skill, you need
to perform that exercise or skill. For
example, a cyclist should be trained in
cycling and a runner should be trained
in running.
PRINCIPLE OF
REVERSIBILITY
Development of muscles will happen if
regular movement and execution are
completed. If activity ceases, it will be
reversed. This shows that benefits and
changes achieved from overload will
last as long as training is continuous.
On the flip side, this also implies that
the detraining effect will be reversed
once training is resumed.
PERFORMANCE TASK
1. Fill in the FITT Principle table. Use the principle of
specificity and design “your” own exercise.
2. Record a video while doing the exercises for 3-5 mins.
Example
F I T T
Frequency Intensity Time Type
3x/week      
Light 3-5 mins Aerobic (Cardio)
>Jogging in place
>running
>dancing
PERFORMANCE TASK
1. Fill in the FITT Principle table. Use the principle of
specificity and design “your” own exercise.
2. Record a video while doing the exercises for 3-5 mins.
Example
F I T T
Frequency Intensity Time Type
       
Example. Moderate-High 15-20 mins Muscular Strength
3x/week (Toned Legs)
>Wall Sit
>Lunges
>Squat Jump
PERFORMANCE TASK
1. Fill in the FITT Principle table. Use the principle of
specificity and design “your” own exercise.
2. Record a video while doing the exercises for 3-5 mins.
Example
F I T T
Frequency Intensity Time Type
       
Example. Moderate-High 15-20 mins Muscular Strength
3x/week (Abdominals)
>Plank
>Bicycle Crunch
>Curl-ups
>Side Plank
>Russian twist
Thanks
Do you have any questions?

[email protected]

CREDITS:
This presentation template was created by Slidesgo,
including icons by Flaticon, infographics & images
by Freepik

Please keep this slide for attribution

You might also like