Hello!
1
F.I.T.T. Principles
Intended Learning Outcomes
At the end of the lesson, the student will be able to:
1. create and design a basic exercise program incorporating
the FITT Principles;
2. devise needs analysis for basic exercise program making;
and
3. execute one's exercise programs with the right application
of FITT principle and principles of training.
3
What is your fitness
goal?
4
F.I.T.T.
Frequency, Intensity, Time and Type
These are the four elements you need to think
about to create workouts that fit your goals and
fitness level.
5
Frequency
This refers to how often you exercise.
6
Frequency
Cardio Strength
▧ aim for a minimum of ▧ do some sort of strength
three cardio sessions per training three to four
week. times per week.
7
Intensity
This refers to how difficult an exercise is.
8
Intensity
Cardio
▧ To measure how hard you’re working during a cardiovascular exercise,
you can look to your heart rate, which is measured by beats per minute
(bpm).
▧ Find Max Heart Rate: MHR= 220-Age
▧ Find Target Heart Rate: THR= MHR x THR% (50%-80%)
9
Intensity
Strength
▧ Start at a level that feels comfortable, and then gradually increase the
difficulty as your strength and endurance builds.
▧ Three primary methods you can use to measure intensity:
1. amount of weight lifted
2. number of repetitions completed
3. number of sets
10
Time
This refers to the duration of each exercise.
11
Time
Cardio Strength
▧ The exercise guidelines that
▧ usually last between 45
suggest 30 to 60 minutes of
and 60 minutes.
cardio
▧ How long you lift weights
▧ You can increase or decrease
will also depend on the
this duration based on several
type of workout you're
factors, including current
doing and your schedule.
fitness level, age, weight,
health, and others.
12
Type
This refers to what kind of exercise you’ll be doing under
the umbrella of cardio or strength training.
13
Type
Cardio Strength
▧ any type of exercise that ▧ any type of exercise that
improves your cardiovascular tones and strengthens the
system. muscles.
• Running/walking • the use of weights, like
bicep curls and bench
• swimming presses
• dancing • bodyweight exercises, such
• aerobics routines as: squats, push up, pull
• cycling up, sit up
14
Principles of
Training
15
Individualization
Don’t compare yourself to others!
16
Specificity
Your training has to be specific to the goal you are setting
out the achieve
17
Variation
adds spice to your training, it keeps you motivated and
keeps your exercise regime fresh.
18
Progressive Overload
put our bodies under additional stress, gradually increase the
workload that you put your body through
19
Reversibility
Use it or lose it!
20
Rest
Good rest is just important as hard work!
- Work Journal
21
Training Program
Sample
22
23
Frequency Intensity Time Type
3 Day Program Moderate 30 minutes Full Body
Strength
Training
Days Activity Workout List Repetition/
Duration
Monday Full Body AMRAP
Tuesday Rest
Wednesday Full Body AMRAP
Thursday Rest
Friday Full Body AMRAP
Saturday Rest
Sunday Rest
24
“
You will never change your life until
you change something you do daily.
The secret of your success is found in
your daily routine.
- John Maxwell
25
26
“
Time for sharing…
27
28
References
▧ https://www.healthline.com/health/fitt-principle#type
▧ https://www.verywellfit.com/f-i-t-t-principle-what-you-need-for-great
-workouts-1231593
▧ https://www.brianmac.co.uk/trnprin.htm
▧ https://www.eastnine.fit/eastnine-blog/principles-of-training
▧ https://www.teachpe.com/training-fitness/principles-of-training
29
