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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