FITT Principle & Training Principles PDF

**CORE 151: HEALTH OPTIMIZING PHYSICAL EDUCATION - FINALS NOTES** **TOPIC: FITT PRINCIPLE** **The FITT Principle is a guideline for creating an effective exercise program. It stands for Frequency, Intensity, Time, and Type, which are the key components to structure any fitness regimen.** #### #...

**CORE 151: HEALTH OPTIMIZING PHYSICAL EDUCATION - FINALS NOTES** **TOPIC: FITT PRINCIPLE** **The FITT Principle is a guideline for creating an effective exercise program. It stands for Frequency, Intensity, Time, and Type, which are the key components to structure any fitness regimen.** #### #### 1. Frequency - - - - - #### 2. Intensity - - - - - Examples: - - - #### 3. Time - - - - - #### 4. Type - - - - - - ### How to Apply the FITT Principle 1. 2. 3. ### Benefits of Using the FITT Principle - - - - **Here is a sample table for the FITT Principle, which can be customized to different fitness goals (e.g., weight loss, endurance, strength).** **Component** **Cardio Training** **Strength Training** **Flexibility Training** --------------- -------------------------------------------------------- ----------------------------------------- --------------------------------------------- **Frequency** 3--5 days per week 2--3 days per week 2--3 days per week (or daily) **Intensity** Moderate to vigorous (e.g., 60--85% of max heart rate) Moderate to high (e.g., 70--90% of 1RM) Stretch to the point of mild tension **Time** 20--60 minutes per session 30--60 minutes per session 10--30 seconds per stretch, 2--4 reps **Type** Running, cycling, swimming Weightlifting, bodyweight exercises Yoga, static stretching, dynamic stretching **TOPIC: PRINCIPLE OF TRAINING** **The Principles of Training are fundamental guidelines to develop an effective and safe fitness program. They ensure progression, adaptation, and optimal performance while minimizing the risk of injury.** #### 1. Specificity - - - - - #### 2. Progressive Overload - - - - - - #### 3. Reversibility - - - - - #### 4. Individuality - - - - - #### 5. Variation - - - - - #### 6. Adaptation - - - - - #### 7. Recovery - - - - - - **Here's a table of sample exercises categorized by the type of training:** **Training Type** **Beginner Exercises** **Intermediate Exercises** **Advanced Exercises** ---------------------- --------------------------------- --------------------------------- ----------------------------------- **Cardio** \- Brisk walking \- Running \- Sprint intervals \- Light cycling \- Swimming laps \- HIIT (High-Intensity Interval) \- Low-impact aerobics \- Stair climbing \- Rowing machine sprints **Strength (Upper)** \- Wall push-ups \- Regular push-ups \- Pull-ups \- Dumbbell bicep curls (light) \- Dumbbell chest press \- Barbell bench press **Strength (Lower)** \- Bodyweight squats \- Dumbbell lunges \- Barbell deadlifts \- Glute bridges \- Weighted step-ups \- Bulgarian split squats **Core Strength** \- Basic planks (15--30 sec) \- Side planks \- Plank with shoulder taps \- Crunches \- Russian twists (with weight) \- Hanging leg raises **Flexibility** \- Cat-cow stretch \- Seated forward bend \- Pigeon pose (yoga) \- Hamstring stretch (standing) \- Butterfly stretch \- Splits stretch \- Shoulder rolls \- Thread-the-needle stretch \- Deep hip openers