1. FITT Principle & Muscular Strength Workout Plan
Foundations of Personal Fitness

2. 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.

3. 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

4. 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

5. 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. 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.

7. 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

8. 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.

9. 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

10. 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.

11. 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.

12. 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.

13. 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.

14. Progressive Resistance
Stages of Personal Fitness Progress
Initial Stage
Improvement Stage
Maintenance Stage

15. 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.

16. 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

17. 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
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.

18. 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.

19. 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.

20. 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.

21. 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.

22. 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.

23. 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.