Principles of Training and FITT Goals

Question 1

These are the rules to follow when using physical activity program.

Answer 1

Principles of Training

Question 2

What are the 5 basic principles of training?

Answer 2

Principle of Specificity
Principle of Individuality
Principle of Reversibility
Principle of Progression
Principle of Overload

SIRPO

Question 3

Principles. It is the foundation principle behind all training programs where you must do “more than normal.”

Answer 3

Principle of Overload

Question 4

What are the three ways to overload?

Answer 4

1. Increase the Intensity
2. Increase the Duration or Repetition
3. Increase the Frequency

Question 5

Ways to Overload. Running faster or lifting heavier weights.

Answer 5

Increase the Intensity

Question 6

Ways to Overload. By adding extra minutes to your workload.

Answer 6

Increase the Duration or Repetition

Question 7

Ways to Overload. By adding number of sessions to your workouts.

Answer 7

Increase the Frequency

Question 8

Principles. It is the gradual increase of workload done not too slow nor too fast. It starts from a lighter weight and gradually increase once the body adapts to it.

Answer 8

Principle of Progression

Question 9

Principles. Physical activity should be aligned to the to the NEEDS of your goal or objective.

Answer 9

Principle of Specificity

Question 10

In principles of specificity, the training must be specific to:

Answer 10

• Sports or activity
• Types of fitness required
• Particular muscle group

Question 11

Principles. The process of losing fitness, soon after stopping regular training or exercise.

Answer 11

Principle of Reversibility

Question 12

Principles. States that each person has unique abilities and needs.

Answer 12

Principle of Individuality

Question 13

Principle of Individuality also states that every individual has:

Answer 13

• Different fitness level
• Different personal goals for physical activity
• Different body type

Question 14

Understanding the _________ principle helps you create a WORKOUT PLAN that will be more effective in reaching your fitness goals.

Answer 14

F.I.T.T

Question 15

What does F.I.T.T stands for?

Answer 15

Frequency (How often)
Intensity (How hard)
Time (How long)
Type (What kind)

Question 16

F.I.T.T., This is the number of times in a week you engage in physical activity or exercise.

Answer 16

Frequency

Question 17

F.I.T.T., It is the difficulty level of the exercise or work demand. It describes how easy or hard the activity and it varies from one person to another.

Answer 17

Intensity

Question 18

What are the 3 levels of intensity?
a. Intensity with least required of effort. Ex. Slow walking, stretching.
b. Intensity that get you moving fast enough. Ex. Brisk walking, swimming.
c. Intensity done with large amount of effort. Ex. Running, jumping rope.

Answer 18

a. Low intensity
b. Moderate intensity
c. High intensity

Question 19

F.I.T.T., How long you are going to exercise. This is the duration/distance covered in a session.

Answer 19

Time

Question 20

F.I.T.T., Mode of exercise/activity you are doing depending on interest, goals, and fitness level.

Answer 20

Type

Question 21

It is the continuous upgrade your workload as your body adjust to the existing workloads.

Answer 21

Principle of Overload

Question 22

What exercise is applicable if you want to improve abdominal muscles?

Answer 22

Crunches

Question 23

This FITT principle helps eliminate boredom and overuse injury.

Answer 23

Type