FITT Principle & Muscular Strength Workout Plan Foundations of Personal Fitness 6/23/2015

FITT: Your Exercise Prescription 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. 6/23/2015

FITT Principle The first FITT factor is frequency. Term to Know Refers to the number of times per week you engage in physical activity or exercise. Term to Know The first FITT factor is frequency. Factors to consider with Frequency: Cardiovascular Conditioning Your current fitness level 6/23/2015

FITT Principle The second FITT factor is intensity. The difficulty or exertion level of your physical activity or exercise. Term to Know The second FITT factor is intensity. Ways to determine Intensity: Target Heart Rate Monitoring Talk Test 6/23/2015

Intensity Heart rate The number of times your heart beats a minute. Talk Test Your ability to carry on a conversation while exercising. Term to Know One reliable measure of intensity is performing a target heart rate check. Second method for monitoring intensity is the talk test. 6/23/2015

FITT Principle The third FITT factor is time. The duration of a single workout, usually measured in minutes or hours. Term to Know 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. 6/23/2015

The particular type of physical activity or exercise you choose to do. FITT Principle Type The particular type of physical activity or exercise you choose to do. Term to Know 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 6/23/2015

Workout Plan Components Repetition (rep) One completion of an activity or exercise. Set A group of consecutive reps for any exercise. Term to Know 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. 6/23/2015

Workout Plan Components One-rep maximum (1RM) A measure of a lifter’s absolute muscular strength for any given exercise. Term to Know 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 6/23/2015

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. 6/23/2015

Workout Plan Components Contraction The shortening of a muscle. Terms to Know 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. 6/23/2015

Progressive Resistance 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. Term to Know 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. 6/23/2015

Progressive Resistance The continued systematic increase of muscle workload by the addition of more weights or resistance. Term to Know As your muscles gradually adjust to the increased stress, you must employ progressive resistance to increase the workload further and make the muscles stronger. 6/23/2015

Progressive Resistance Stages of Personal Fitness Progress Initial Stage Improvement Stage Maintenance Stage 6/23/2015

Progressive Resistance Factors Training plateau A period of time during training when little, if any, fitness improvement occurs. Term to Know Training plateaus are a natural part of the training process. In order to overcome, you must continue progression, overload more or change training type. 6/23/2015

Progressive Resistance Factors Overtraining Training too much without proper rest. Can produce adverse effects. Fatigue The feeling of being tired all the time. Terms to Know 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 6/23/2015

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. 6/23/2015

Types of Workouts 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. Term to Know 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. 6/23/2015

Types of Workouts Split Workout A workout in which you exercise three or four body areas at each session, working at much higher intensities. Term to Know 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. 6/23/2015

Types of Workouts 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. Term to Know When doing multiple-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. 6/23/2015

Types of Workouts Pyramid Training An approach to training that uses progressively heavier weights and fewer reps through successive sets of an exercise. Term to Know 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. 6/23/2015

Types of Workouts Supersets A training approach in which the lifter alternately performs sets of exercises that train opposing muscles, without resting between sets. Term to Know 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. 6/23/2015

Types of Workouts Compound sets A training approach in which lifters do alternate sets of exercises without allowing for rest between the sets. Term to Know 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. 6/23/2015