PATHFIT 2
DESIGNING PERSONAL
TRAINING PROGRAM
BASED ON FITT PRINCIPLES
Presented by: Group 5
Designing Training
Program
- involves creating a
correct plan to develop
fitness, skills, and overall
physical well-being.
Correct Planning:
Medical Clearance – Get doctor’s approval first.
Assess Yourself – Check current fitness level.
Setting Your Goal – Define clear fitness objectives.
Choosing Activities – Include cardio, strength, flexibility.
Creating a Schedule – Plan workouts with rest.
Tracking Progress – Monitor and adjust accordingly.
Guidelines for training
&
Considerations for
training
Guidelines for training
Sculpt your body - Change the
way you want your body to be
shaped by training.
Regular Exercise for a healthy
life - Regular Exercise is
recommended.
Start Slow, Progress Steady -
Begin slowly and build up
gradually.
Guidelines for training
Build Endurance - Before
increasing intensity,
increase duration and
frequency.
Prepare and Recover -
Warm-up prior to exercise
and cool-down afterward.
Considerations for training
1. Assessing Fitness Level
Current Condition:
Honestly evaluate your current fitness level.
Medical History:
Consult with a doctor or healthcare professional to rule out any
medical conditions that might affect your ability to exercise
safely.
Previous Experience:
Consider your past experience with exercise and fitness
programs to determine a suitable starting point.
Considerations for training
2. Setting SMART Goal
Specific:
Define what you want to achieve.
Measurable:
Set quantifiable goals that you can track progress towards.
Relevant:
Make sure your goals align with your overall health and fitness
objectives.
Time-Bound:
Set a timeframe for achieving your goals to stay motivated and
focused.
Considerations for training
3. Personal Factors
Preferences:
Choose activities you enjoy to increase adherence to your training
program.
Time Availability:
Factor in your schedule and create a realistic training plan that fits
your lifestyle.
Equipment and Resources:
Consider the equipment you have access to gym membership,
home gym and pla accordingly.
Considerations for training
3. Personal Factors
Potential Injuries:
Be aware of any pre-existing conditions or
injuries and adjust your program accordingly.
Diet and Nutrition:
Understand the importance of a balanced diet
to support your training goals.
Considerations for training
4. Designing the Program
Warm-up:
Include a warm-up routine to prepare your body for exercise.
Workout Structure:
Structure your workouts with a balance of different training
modalities.
Cool-down:
Incorporate a cool-down period with static stretching to
improve flexibility and reduce muscle soreness.
Considerations for training
4. Designing the Program
Progression:
Gradually increase the intensity, duration, and frequency of
your workouts as you get fitter.
Variety:
Introduce different exercises and activities to prevent
boredom and promote well-rounded fitness.
Recovery:
Allow adequate time for rest and recovery between workouts
to prevent overtraining and injuries.
TRAINING PROGRAM
BASED ON THE FITT
PRINCIPLES (WORKOUT
PLAN AND DIET PLAN)
TRAINING PROGRAM BASED ON THE FITT PRINCIPLES
(WORKOUT PLAN AND DIET PLAN)
WORKOUT PLAN/FITNESS PLAN
1. Assess your current fitness level
• Start with the basics - check your health
first
• Test your current fitness level
• Figure out your goals
• Plan it out - A structured plan will allow you
to set goals and stay on track.
TRAINING PROGRAM BASED ON THE FITT PRINCIPLES
(WORKOUT PLAN AND DIET PLAN)
WORKOUT PLAN/FITNESS PLAN
2. Creating a Cardio Plan
• Start Slowly
- Talk Test
- Start with short exercise sessions
- Go at your own pace.
TRAINING PROGRAM BASED ON THE FITT PRINCIPLES
(WORKOUT PLAN AND DIET PLAN)
WORKOUT PLAN/FITNESS PLAN
2. Creating a Cardio Plan
• Use a three- pronged approach
- Warm-up - Before each session, warm up for about
5-10 mins.
- Conditioning - Aim for 30 minutes of conditioning.
- Cool down - After each session, cool down for 5-10
mins.
TRAINING PROGRAM BASED ON THE FITT PRINCIPLES
(WORKOUT PLAN AND DIET PLAN)
WORKOUT PLAN/FITNESS PLAN
2. Creating a Cardio Plan
• Work up to ideal length and frequency.
- Doctor recommended: At least 30
minutes of cardio activity every day.
TRAINING PROGRAM BASED ON THE FITT PRINCIPLES
(WORKOUT PLAN AND DIET PLAN)
WORKOUT PLAN/FITNESS PLAN
3. Training for Strength
• Learn good form
• Pick exercises for major muscle groups
• Split the program into rotations, sets, and
reps.
• Use the three-pronged approach.
• Do large muscle groups first.
TRAINING PROGRAM BASED ON THE FITT PRINCIPLES
(WORKOUT PLAN AND DIET PLAN)
WORKOUT PLAN/FITNESS PLAN
4. Adding Stretching and Flexibility Exercises
• Focus on major muscles and joints
• Warm-up beforehand
• Hold the stretch for 30 secs. (60 seconds in
problem areas)
TRAINING PROGRAM BASED ON THE FITT PRINCIPLES
(WORKOUT PLAN AND DIET PLAN)
WORKOUT PLAN/FITNESS PLAN
5. Apply the FITT Principle
Frequency - Determine how often you'll workout
Intensity - Decide on the effort level for each
activity
Time - Set a duration
Type - Choose what kind of exercises to perform
based on your goals.
TRAINING PROGRAM BASED ON THE FITT PRINCIPLES
(WORKOUT PLAN AND DIET PLAN)
WORKOUT PLAN/FITNESS PLAN
6. Implement and Monitor your plans
• Start your routine, keep track of workouts and
regularly assess your progress.
7. Adjust as needed
• Modify plans based on progress, preferences,
and any physical feedback to maintain
effectiveness and motivation.
TRAINING PROGRAM BASED ON THE FITT PRINCIPLES
(WORKOUT PLAN AND DIET PLAN)
DIET PLAN
1. Set SMART Goals (Specific, Measurable,
Achievable, Time-bound)
2. Assess you Old/Current eating habits
• Know what you eat
• Find your problem areas
TRAINING PROGRAM BASED ON THE FITT PRINCIPLES
(WORKOUT PLAN AND DIET PLAN)
DIET PLAN
3. Identify what your body needs and your
preferences
• Know what your needs are
• Balance your nutrients
• Choose the foods you like
TRAINING PROGRAM BASED ON THE FITT PRINCIPLES
(WORKOUT PLAN AND DIET PLAN)
DIET PLAN
4. Create a weekly meal plan
• Example of foods to include: fruits,
vegetables, lean protein, whole grains &
healthy fats.
• Example of foods to avoid: Sugary drinks,
processed foods/snacks, unhealthy fats &
alcohol.
TRAINING PROGRAM BASED ON THE FITT PRINCIPLES
(WORKOUT PLAN AND DIET PLAN)
DIET PLAN
5. Track your progress
• Keep tracking your food intake
• Adjust when needed
SAMPLE OF TRAINING PROGRAM BASED ON FITT PRINCIPLES
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MEASURING
YOUR INTESITY
Measuring your Intensity
1. Heart Rate (HR): Monitoring heart rate to
ensure it reaches a target zone (usually 50-
85% of maximum HR). Monitor by using a
heart rate monitor or check your pulse
manually (on your wrist or neck).
Measuring your Intensity
2. Rating of Perceived Exertion (RPE): Using a
scale (e.g., 1-10) to rate how hard you're working
out. The RPE scale measures how hard you feel
your body is working during exercise. Use the
Borg RPE Scale, which ranges from 6-20 (where 6
means no exertion and 20 means maximum
exertion). A moderate-intensity workout is usually
around 12-14 on the scale.
Measuring your Intensity
3. Weight or Resistance: Increasing the
weight, resistance, or reps to challenge
muscles.
4. Power Output: Measuring the rate at which
work is done (e.g., watts on a stationary bike).
Intensity Levels
1. Low Intensity: 30-50% of maximum HR; light exercise
(e.g., yoga, walking).
2. Moderate Intensity: 50-70% of maximum HR; brisk
exercise (e.g., jogging, cycling).
3. High Intensity: 70-85% of maximum HR; vigorous
exercise (e.g., sprinting, weightlifting).
4. Very High Intensity: 85-100% of maximum HR;
extremely challenging exercise (e.g., high-intensity
interval training).
Benefits of Increasing Intensity
Improved cardiovascular
fitness
Increased caloric burn
Enhanced muscular strength
and endurance
Time-efficient workouts
Improved mental toughness
SAFETY
CONCERNS
DURING
EXERCISE
SAFETY CONCERNS DURING EXERCISE
Infrastructure Risks: The lack of
pedestrian and cycling pathways in
many areas forces individuals to
share roads with vehicles or use
isolated trails, increasing the
likelihood of accidents or personal
safety threats.
SAFETY CONCERNS DURING EXERCISE
General Safety Precautions:
Involves avoiding high-traffic and
isolated areas, ensuring that exercise
is conducted in safe weather
conditions, and being mindful of
terrain hazards such as uneven
surfaces or obstacles.
SAFETY CONCERNS DURING EXERCISE
Heat-Related Illnesses: Can occur
when the body struggles to regulate
temperature in high heat. Conditions
such as heat cramps, heat
exhaustion, and heat stroke can be
life-threatening if not properly
managed.
SAFETY CONCERNS DURING EXERCISE
Cold-Related Illnesses: Pose
significant dangers, especially in
extreme cold conditions. Issues like
hypothermia, frost-nip, and frostbite
occur when the body loses heat
faster than it can produce.
SAFETY CONCERNS DURING EXERCISE
Safety Tips for Runners,
Joggers, and Walkers:
Provide strategies for reducing
risks while engaging in outdoor
physical activities and stay
hydrated.
MONITORING
TRAINING
PROGRESS
Training Monitoring Progress
- refers to the systematic tracking of an
individual's development and performance in
fitness activities. It ensures that training
programs are effective, safe, and aligned with
personal or educational goals.
Fitness Assessment & Performance Tracking
- Fitness assessments help measure different
components of physical fitness, such as
cardiovascular endurance, muscular strength,
flexibility, and body composition. The performance
tracking is a method involves recording performance
data to monitor progress in specific physical
activities.
REFERENCES:
American Heart Association (AHA) - Target Heart Rates
Borg, G. A. (1982). Psychophysical bases of perceived exertion. Medicine and Science in Sports and Exercise
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cal_Fitness/11.04%3A_Adding_Physical_Activity_to_Your_Life
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