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Questions and Answers
What does the FITT Principle stand for?
What does the FITT Principle stand for?
What is the FITT Principle?
What is the FITT Principle?
A set of rules that must be adhered to in order to benefit from any form of fitness training program.
What is the frequency of aerobic conditioning?
What is the frequency of aerobic conditioning?
A minimum of three sessions per week and ideally five or six sessions per week.
What factors determine the frequency of resistance training?
What factors determine the frequency of resistance training?
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What is the primary way to measure intensity of aerobic conditioning?
What is the primary way to measure intensity of aerobic conditioning?
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How is the Maximum Heart Rate (MHR) calculated?
How is the Maximum Heart Rate (MHR) calculated?
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What is the target heart rate for moderate aerobic exercise?
What is the target heart rate for moderate aerobic exercise?
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What is the primary way to measure intensity of resistance training?
What is the primary way to measure intensity of resistance training?
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What are the components of workload in resistance training?
What are the components of workload in resistance training?
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What type of exercise is best to improve the cardiovascular system?
What type of exercise is best to improve the cardiovascular system?
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What is the best form of exercise to improve the neuromuscular system?
What is the best form of exercise to improve the neuromuscular system?
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How long should exercise sessions typically last?
How long should exercise sessions typically last?
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What is necessary in the FITT program?
What is necessary in the FITT program?
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What are the sport training principles?
What are the sport training principles?
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Study Notes
The FITT Principle
- A framework for fitness training that outlines essential components for effective exercise.
- Comprises four elements: Frequency, Intensity, Type, and Time.
Frequency of Exercise
- Critical to balance the right amount of stress on the body with adequate recovery.
- Aerobic conditioning should include a minimum of three sessions weekly, with an ideal target of five to six.
- Resistance training frequency varies depending on program design:
- Full-body routines should be performed 3-4 days a week with rest days in between.
- Focused routines on specific body parts can be executed up to six days per week.
Intensity
- Refers to the level of effort exerted during exercise sessions.
- The intensity of aerobic conditioning is primarily gauged using heart rate.
- Maximum Heart Rate (MHR) is calculated as 220 minus age.
- Target Heart Rate zones are 50-70% of MHR for general fitness and 70-85% for enhanced fitness levels.
- In resistance training, intensity is measured by the concept of workload, which includes:
- The weight lifted.
- The number of repetitions performed.
- The total time taken to complete sets or the entire workout.
Type of Exercise
- Refers to the category of exercise selected for achieving specific physiological responses.
- Cardiovascular improvement is best achieved through continuous exercises employing large muscle groups such as running, swimming, or cycling.
- Resistance training specifically targets the neuromuscular system for strength enhancement.
Time
- Indicates the duration of exercise sessions.
- For cardiovascular training, aim to maintain target heart rate between 20-30 minutes, ideally extending to 45-60 minutes.
- Resistance training sessions should also last between 20-30 minutes to 45-60 minutes.
Rest and Recovery
- Rest is an essential component within the FITT framework, allowing for healing and adaptation.
Sport Training Principles
- Include key concepts critical for developing an effective training program:
- Specificity: Targeting specific fitness goals.
- Overload: Increasing training stimulus to encourage adaptations.
- Adaptation: The body's adjustment to stress.
- Progression: Gradually increasing the challenge over time.
- Reversibility: Loss of fitness when training is halted.
- Variation: Incorporating diverse training methods to prevent plateauing.
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Description
Explore the essential concepts of the FITT principle in fitness training through this flashcard quiz. Understand the components: Frequency, Intensity, Type, and Time, and learn how to apply these principles to optimize your exercise routine.
