The F.I.T.T. Principle is one of the foundations of exercise, a set of guidelines that help you set up a workout routine to fit your goals and fitness level while helping you get the most out of your exercise program. 

Frequency (F) How often do you exercise? What factors effect this? How does it relate to the components of fitness? Cardio vs. Strength Training vs. Flexibility

Cardiorespiratory Endurance “Cardio”- the ability of the heart and lungs to absorb, transport, and utilize oxygen over an extended period of physical exertion. Recommended: Moderate: 5 days per week Vigorous: 3-5 days per week Role of age, genetics, and physical conditioning What exercises train cardiorespiratory endurance?

Muscular Strength The amount of force muscles can apply against an object. Endurance- how long can muscle apply force? Power- ability to apply maximum force in a short period of time. Recommendations: 3-4 days week (depending on intensity) How can we train muscular strength?

Flexibility Ability of the body to move joints through their full range of motion (ROM) Flexibility and injuries When should you stretch? Recommendations: at least 3 days per week Every exercise session Dynamic vs. Static

Body Composition Measures the percentages of fat, bone, muscle, and water within the body. Caloric intake vs. caloric output is determining factor in weight management. NOT body composition

Intensity (I) How hard to do you train? What are your goals? How much recovery time are you allowing? Cardio: 12 hours Strength Training: 36-48 hours

Cardio Generally: Work within target heart rate zone Focus on goals Variety of intensities Maximum heart rate: 220-age Example: 26 year old (220-26=194) max heart rate=194bpm Focus on goals

Strength Training High-weight and low reps Low weight-high reps How many sets? For fat loss: 1-3 sets of 10-12 reps using enough weight that you can ONLY complete the desired reps. To gain muscle: 3+ sets of 6-8 reps to fatigue. For beginners, give yourself several weeks of conditioning before going to this level. You may need a spotter for many exercises. For health and endurance: 1-3 sets of 12-16 reps using enough weight that you can ONLY complete the desired reps.

Time (T) How long do you exercise? What factors play a role?

Cardio 30-60 minutes per day Intensity Metabolism, caloric intake, age and exercise levels Previous level of physical fitness

Strength Training 45 minutes-1 hour 15 minutes Hormone production Total body v Split routine

Type (T) What are you doing? What is going to benefit me most? Cardio, Strength Training, or Flexibility What is going to benefit me most?

Strength Training- Using some form of resistance Cardio- anything that gets your heart pumping and you breathing heavier Strength Training- Using some form of resistance Free-weights Weight Machines Resistance bands Body-Weight** Flexibility- Stretching

Why is this Important? It outlines how to manipulate your program to get in shape and get better results. Helps you figure out how to change your workouts to avoid boredom, overuse injuries and weight loss plateaus. Adaptation- body becomes accustomed to exercise over time

Obstacles Body Efficiency Weight Loss Boredom Body adapts to exercise, making it easier Burn fewer calories Less stress Weight Loss Uses fewer calories to move around lighter body Need to work harder Boredom Not changing workouts periodically becomes stale Decrease in motivation

Manipulation of FITT Principle It's at this point you want to manipulate one or more of the F.I.T.T. Principles such as adding another day of walking (changing your exercise Frequency), walking faster or add some running (changing the Intensity), walking for a longer period of time (changing the Time) or trying something different like swimming or running (changing the Type). Roughly every 4-6 weeks

Other Concepts to Consider Progressive Resistance (Overload Principle) Specificity Rest and Recovery

Progressive Resistance Need to periodically increase frequency, intensity, time, and/or type of workouts to maximize benefits Simple solution: vary activities Example: Instead of Bench Press do Incline and Decline bench Instead of Running 3 miles, utilize interval training for 4-5 miles Instead of Treadmill, use a bike Switch from barbell to dumbbell

Specificity Exercise needs to be specific to goals Football Lineman vs. Swimmer Training the wrong way can inhibit performance

Rest and Recovery Essential for reaching fitness and weight loss goals Body tissue recovers and grows during periods of rest Cardio vs. Strength Training vs. Flexibility