Lesson 2: Set Fitness Goals Flashcards
FITT stands for
frequency, intensity, time, and type
three principles of training
principle of overload, progressive, and specificity
This principle pertains to doing “more than normal” for improvement to happen. It
means to boost our fitness, strength, or endurance. Workload is extended
accordingly. Applying these training principles will cause long-term adaptations,
enable the body to figure more efficiently to deal with higher level of performance.
principle of overload/overload principle
how do you apply the principle of overload in FITT
increase the frequency, intensity, time, and type
To ensure that the results will still improve over time, the adapted workload
should be continually increased. A gradual and systematic increase within the
workload over a period of time will lead to improvement in fitness without risk of
injury. If overload occurs and increase rapidly, it may lead to injury or muscle
damage. If increased slowly, improvement is unlikely.
principle of progression
also stresses the requirement for correct rest and
recovery. Continual stress on the body and constant overload will lead to exhaustion
and injury. You ought not to train hard all the time, as you’ll risk overtraining and
a decrease in fitness.
principle of progression
This principle simply states that exercising a specific
piece or component of the body primarily develops that part; implies that to become better at a selected exercise or skill, you need to
perform that exercise or skill. For example, a cyclist should be trained in cycling and
a runner should be trained in running. Use the acceptable sort of exercise that
directly improves your target muscles.
principle of specificity
Development of muscles will happen if regular movement and execution are
completed. If activity ceases, it will be reversed. This shows that benefits and changes
achieved from overload will last as long as training is continuous. On the flip side,
this also implies that the detraining effect will be reversed once training is resumed.
Extended rest periods reduce fitness and therefore the physiological effects diminish
over time which throws the body back to its pre-training condition.
principle of reversibility
These are the four elements you
would like to believe to make workouts that suit your goals and fitness level.
FITT Principle of Physical Activity
Number of meeting in a week
frequency
Effort level of the exercise
intensity
Period covered in an exercise session
time
Kind of activity
type
The first thing to identify in the workout plan is _____—how often you
exercise. Itoften depends on a spread of things including the sort of
workout you’re doing, how hard you’re working, your fitness level, and your exercise
goals.
frequency
frequency for cardio
- moderate exercise 5+ a week
- intense cardio 3 days a week
frequency for weight loss
6+ days a week
frequency for strength training
2-3 non-consecutive days
refers to how hard you work during the physical activity period.
It is often measured in several ways, counting on the health-related
component.
intensity
intensity for cardio
- moderate for steady-state workouts
- high intensity for interval training
intensity for strength training
- beginners: lighter weight w/ fewer sets and high repetition
- moderate repetitions to develop muscle
how to get your maximum heart rate
MHR = 220 - your age
how to get your heart rate reserve
HRR = MHR - resting heart rate
how to get your target heart rate
take 60% and 80% of your heart rate reserve and add each of them to your resting heart rate
When it comes to resting heart rate, ____ is healthier
lower
how come when it comes to resting heart rate, lower is healthier?
because it means your heart muscle is in good condition and doesn’t need to work strongly to maintain a steady beat
e length of the physical activity. Considering the other aspects of the
F.I.T.T principle, it differs depending on the health-related fitness component
targeted.
time
time for cardio
30-60 mins (15-20 mins for beginners)
time for strength training
up to an hour
refers to the definite physical activity selected to improve a component
of health-related fitness. For example, a person who wants to improve the arm
strength should exercise the triceps and biceps, while an individual who wants to
improve aerobic endurance needs to execute some other aerobically challenging
activities such as jogging, running, swimming.
type
type for cardio
dancing, running, walking, jogging, and cycling
type for strength training
dumbbells, barbells, machines, etc
An exercise workout has three components:
warm-up, exercise load, and cool-down
the program activity that would
stimulate beneficial adaptation when performed regularly.
exercise load/workout load
essential
prior to actual workload as it prepares the body for more strenuous activity. It
increases the blood flow to the working muscles without an abrupt increase in lactic
acid accumulation.
warm-up
the warmer the body and muscle, the higher the
muscular output
essential after a workout as it permits the pre-exercise heart
rate and blood pressure for a gradual recovery.
cool-down
MET stands for
metabolic equivalents
express aerobic intensity as mL per kg per min of
oxygen being consumed.
MET
The energy expenditure while sitting at rest is equal to
1 MET
Light-intensity aerobic activity is an activity done at
1.1 to 2.9 METs
