Health Unit 6 FITT Principle Flashcards

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.

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.