Principles of Training and FITT Goals Flashcards
These are the rules to follow when using physical activity program.
Principles of Training
What are the 5 basic principles of training?
Principle of Specificity
Principle of Individuality
Principle of Reversibility
Principle of Progression
Principle of Overload
SIRPO
Principles. It is the foundation principle behind all training programs where you must do “more than normal.”
Principle of Overload
What are the three ways to overload?
- Increase the Intensity
- Increase the Duration or Repetition
- Increase the Frequency
Ways to Overload. Running faster or lifting heavier weights.
Increase the Intensity
Ways to Overload. By adding extra minutes to your workload.
Increase the Duration or Repetition
Ways to Overload. By adding number of sessions to your workouts.
Increase the Frequency
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.
Principle of Progression
Principles. Physical activity should be aligned to the to the NEEDS of your goal or objective.
Principle of Specificity
In principles of specificity, the training must be specific to:
- Sports or activity
- Types of fitness required
- Particular muscle group
Principles. The process of losing fitness, soon after stopping regular training or exercise.
Principle of Reversibility
Principles. States that each person has unique abilities and needs.
Principle of Individuality
Principle of Individuality also states that every individual has:
- Different fitness level
- Different personal goals for physical activity
- Different body type
Understanding the _________ principle helps you create a WORKOUT PLAN that will be more effective in reaching your fitness goals.
F.I.T.T
What does F.I.T.T stands for?
Frequency (How often)
Intensity (How hard)
Time (How long)
Type (What kind)
F.I.T.T., This is the number of times in a week you engage in physical activity or exercise.
Frequency
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.
Intensity
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.
a. Low intensity
b. Moderate intensity
c. High intensity
F.I.T.T., How long you are going to exercise. This is the duration/distance covered in a session.
Time
F.I.T.T., Mode of exercise/activity you are doing depending on interest, goals, and fitness level.
Type
It is the continuous upgrade your workload as your body adjust to the existing workloads.
Principle of Overload
What exercise is applicable if you want to improve abdominal muscles?
Crunches
This FITT principle helps eliminate boredom and overuse injury.
Type
