Questions and Answers
What does the FITT Principle stand for?
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?
A minimum of three sessions per week and ideally five or six sessions per week.
What factors determine the frequency of resistance training?
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What is the primary way to measure intensity of aerobic conditioning?
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How is the Maximum Heart Rate (MHR) calculated?
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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?
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What are the components of workload in resistance training?
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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?
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How long should exercise sessions typically last?
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What is necessary in the FITT program?
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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.
