Post on 01-Apr-2015
FITT Principle & Muscular Strength Workout Plan
Foundations of Personal Fitness
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FITT: Your Exercise Prescription
Frequency: how often you work.
I ntensity: how hard you work.
Time: the length of time, or duration, that you work.
Type: the specific type or mode of activity you choose.
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FITT Principle
The first FITT factor is frequency.
Factors to consider with Frequency:
- Cardiovascular Conditioning
- Your current fitness level
Frequency
Refers to the number of times
per week you engage in
physical activity or exercise.
Term to Know
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FITT Principle
The second FITT factor is intensity.
Ways to determine Intensity:
-Target Heart Rate Monitoring-Talk Test
Intensity
The difficulty or exertion level of
your physical activity or exercise.
Term to Know
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Intensity
1) One reliable measure of intensity is performing a target heart rate check.
2) Second method for monitoring intensity is the talk test.
Heart rate
The number of times your heart beats a minute.
Talk Test
Your ability to carry on a
conversation while exercising.
Term to Know
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FITT Principle
The third FITT factor is time. Time
The duration of a single
workout, usually measured in minutes or
hours.
Term to Know
A workout that is too brief may result in limited progress.
A workout that is too long will increase your risk for injuries.
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FITT Principle
The fourth FITT factor is type.Type
The particular type of physical
activity or exercise you choose to do.
Term to Know
The mode of activity you choice depends on:
1)What you enjoy doing
2)How much time you have
3)Can you afford the activity
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Workout Plan Components
A repetition, or rep, is the most basic component of a resistance-training program.
If you do ten push-ups, one right after the other, you have done one set of ten reps.
Repetition (rep)
One completion of an activity or
exercise.
Set
A group of consecutive reps for any exercise.
Term to Know
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Workout Plan Components
To determine your training load, you must first determine your one-rep maximum (1RM).
Reasons for testing 1RM:- Determining training load- Identify strengths/weaknesses- Helps keep track of your progress
One-rep maximum (1RM)
A measure of a lifter’s absolute
muscular strength for any given
exercise.
Term to Know
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Workout Plan Components When you have computed or estimated your 1RM, you can use the results to determine your training load.
Beginners should start
using 50 to 60
percent of their 1RM.
Experienced lifters can use
75 to 85 percent of their 1RM.
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Workout Plan Components
Skeletal muscles work together to produce two complementary, or opposing, actions: contraction and extension.
Contraction
The shortening of a muscle.
Terms to Know
Contraction
The shortening of a muscle.
Extension
The stretching of a muscle.
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Progressive ResistanceAccording to the overload principle, to improve a muscle’s strength, you must overload that muscle.
In resistance training, overloading means putting more stress, in the form of weight or resistance, on a muscle than it is accustomed to handling.
The overload principle
In order to improve your
level of fitness, you must
increase the amount of
regular activity or exercise that you
normally do.
Term to Know
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Progressive Resistance
As your muscles gradually adjust to the increased stress, you must employ progressive resistance to increase the workload further and make the muscles stronger.
Progressive resistance
The continued systematic increase of
muscle workload by the addition of more weights or
resistance.
Term to Know
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Progressive Resistance
Stages of Personal Fitness ProgressStages of Personal Fitness Progress
Initial StageInitial Stage
Improvement StageImprovement Stage
Maintenance Stage Maintenance Stage
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Progressive Resistance Factors
Training plateaus are a natural part of the training process.
In order to overcome, you must continue progression, overload more or change training type.
Training plateau
A period of time during training when little, if any, fitness
improvement occurs.
Term to Know
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Progressive Resistance FactorsHealth problems from overtraining include: Chronic fatigue Overtraining
Training too much without
proper rest. Can produce adverse
effects.
Fatigue
The feeling of being tired all
the time.
Terms to Know
Insomnia Constant muscle soreness Rapid weight loss Loss of appetite Elevated resting heart rate Elevated blood pressure Weakened immune system In females, absence of menstrual cycles
and possible infertility
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Types of Workouts
Basic resistance-training goals include:
Strength
Plan designed toincrease strengthand power. High weight & low reps.
Plans that have training load >80% of 1RM.
Hypertrophy
Plan designed to increase muscle
size.
Plans that haveTraining load @65-80% of 1RM
Endurance
Plan designed toimprove muscle
endurance.
Produce leanmuscle mass thruhigh reps & low
weight.
Fitness and
Toning
Plan designed toMaintain current levels of strength.
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Types of Workouts
The total-body workout is the most popular workout plan for beginners.
Total-Body Workout
A workout in which all major
muscle groups are worked three
times a week, with at least one day
off between workouts.
Term to Know
The total-body workout allows muscles plenty of work, and plenty of rest.
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Types of Workouts
A split workout does not work every muscle group at every session.
Split Workout
A workout in which you exercise three or four body areas at each session, working at much
higher intensities.
Term to Know
More recovery time is needed before the same muscle group is worked again.
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Types of Workouts
When doing multiple-sets, the number of reps will range from two to six and should be done to the point of fatigue.
Multiple Sets
An approach in which the lifter uses the same
amount of weight for three to five
sets at a training load of 80 to 95 percent of his or
her 1RM.
Term to Know
A recovery time of two to three minutes is allowed between sets.
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Types of Workouts
Pyramid training is often used to improve skill-related fitness.
Pyramid Training
An approach to training that uses
progressively heavier weights and fewer reps
through successive sets of
an exercise.
Term to Know
The weight added for each set is determined by increasing the percentage of the lifter’s 1RM for that exercise.
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Types of Workouts
Supersets are an effective way to keep opposite muscles balanced in strength.
Supersets
A training approach in which
the lifter alternately
performs sets of exercises that train opposing
muscles, without resting between
sets.
Term to Know
They are efficient because they allow you to work two muscles at the same time.
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Types of Workouts
Unlike supersets, compound sets train the same muscle group.
Compound sets
A training approach in which lifters do alternate sets of exercises without allowing for rest between
the sets.
Term to Know
Compound sets are most effective with large muscle groups and should be done approximately every third workout.
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