RSPEH&H1

FIT PRINCIPLES
BY: RADIAN CHARLIE
 St. Augustine's Prayer

Lord Jesus, let me know myself and know You,

And desire nothing save only You.
Let me hate myself and love You.
Let me do everything for the sake of You.
Let me humble myself and exalt You.
Let me think of nothing except You.
Let me die to myself and live in You.
Let me accept whatever happens as from You.
Let me banish self and follow You,
And ever desire to follow You.
Let me fly from myself and take refuge in You,
That I may deserve to be defended by You.
Let me fear for myself, let me fear You,
And let me be among those who are chosen by You.
Let me distrust myself and put my trust in You.
Let me be willing to obey for the sake of You.
Let me cling to nothing save only to You,
And let me be poor because of You.
Look upon me, that I may love You.
Call me that I may see You,
And for ever enjoy You.
AMEN.
 RSPEH&H1

FITT PRINCIPLES
BY: RADIAN CHARLIE
 REPORTERS

ALEXIS GARAN NADSMIAH GUCELA PYARL GOMEZ HEARTY HITUTUA

frequency type time Introduction &
Principles of Excercise T.

RYN LIMAS NURHALIZA MACASINDEL ASHLEY OCAMPO HUBERT OLORES ANGELINE ORDIZ
Benefits of FITT Principles Steps in designing Summary Intensity
FITT Principles
Exercise Program
 INTRODUCTION

It's no secret that exercise is a crucial element of one's daily

routine. Encourage sufficient physical activity is one of the many
ways to pursue a healthier lifestyle. Exercise is intended to
balance your health, which is why most individuals work out daily
or whenever they feel like it. Whether people engage in light
exercise, such as going for a walk, or high intensity activities,
for example, uphill cycling or weight training, regular exercise
provides a huge range of benefits for the body and mind. When
attempting to live a healthy lifestyle, it is necessary to learn
about different exercises and their purposes. Also, recognizing
your own body is necessary in order to meet your own needs.
Deciding your health goals will steer you towards the right type
of physical activity for you.
 EXERCISE PROGRAM AND DESIGN

An exercise program is a methodical plan

designed for an individual’s specific needs.
Whether it is for weight loss, muscle building,
or gaining athletic abilities, the workouts
should be planned to be effective, efficient,
and safe. In this way, the person will reap the
gains of his or her efforts as a result.


FITT PRINCIPLES

 WHAT ARE FITT PRINCIPLES?

FREQUENCY
The FITT principles are an exercise prescription to
help participants understand how long and how hard
they should exercise. The acronym FITT stands for
frequency, how often you exercise. Intensity, the
INTENSITY
difficulty level of an exercise. Time, duration of
the exercise, and type, sort of the activity that is
required to achieve the goal. These are the most
important considerations when designing a workout
program that improves one’s fitness levels and TIME
offers opportunities to overload the body, which
will result in better physical condition. These
factors can be tweaked from time to time to keep the
body challenged and growing stronger.
TYPE
WHAT ARE FITT PRINCIPLES?

To avoid injuries or overtraining,

it is important to focus on only
one variable at a time when it
comes to increasing one’s
workload. The principles are used
as a guide to minimize the risk of
injuries and promote the
implementation of an active
lifestyle.
The FITT Principles are especially
useful if you’re someone who
thrives on structure, as you can
think of the components as a set
of rules to follow.


FREQUENCY

 FREQUENCY

Frequency in the FITT principles refers to how often you

exercise. The point is to meet your goals without overtraining
the body.
The exercise program's frequency will depend on the type of
exercise that best suits you and will depend on your current
fitness level.
Recovery days are also important for the body, as the body
will need to undergo proper recovery. As a result, as compared
to athletes, beginners can do workouts less often. The number
of sessions may gradually be increased as the individual's
fitness level and stamina improves. Some people work out two
or three times a day. However, this is not a good way to plan
a program (especially for beginners), since it can lead to
burnout and injuries.


INTENSITY

INTENSITY

Intensity means how hard we should work in order to get the

most benefit from exercise.
Intensity can vary between light, moderate and vigorous
intensity activities. For example, walking slowly is a low
intensity activity, walking briskly or shooting around a
basketball is a moderate intensity activity and running is
a vigorous intensity activity.
Each exercise has its own formula for
calculating strength. According to current
studies, the most important aspect in
improving health is exercise intensity.


TIME

 TIME

Time tells us how long we should exercise to get

the most benefit from the activity.
After intensity, time is the variable that
takes into consideration the duration of the
exercise program and the type of activity
performed. High-intensity exercises cannot be
done for an extended period of time.
Furthermore, as opposed to strength exercise, a
stretching regimen normally takes less time to
complete.
Cardiovascular exercise takes a longer period of
time than do muscular and flexibility exercise.
 INTENSITY and TIME
common methods of monitoring intensity and duration according to the
type of activity.

EXERCISE INTENSITY TIME

Helps to hold the oxygen elapsed time,
Aerobic and imporeves the heart distance
rate RPE, talk test

percent of 1RM (one- repetitions, sets

Resistance repition maximum)

While performing cardio,

Flexibility tightness and discomfort elapsed time
will occur.


TYPE

 TYPE
Type means the kind of exercise that you are
doing.
The fitness goal and current fitness level are
affected by the type of exercise. A routine should
be tailored to a person's individual health
objectives.
A person who wants to improve his or her endurance
to jog for five kilometers, for example, should
make jogging his or her primary exercise activity,
but there are various ways to achieve this by also
doing other activities.
There is no one-size-fits-all workout that is
suitable for everyone, but one should choose from
a variety of options or experiences that he or she
may enjoy.
FITT PRINCIPLES
It answers the ff. questions:

F requency: How many days per week can you make time to exercise?

I ntensity: How intense will you exercise?

T ime: How many minutes will you dedicate to an exercise?

T Type: What sort of activity will you complete?

 EXAMPLE OF FITT
Cardiorespiratory Endurance

We will work through the components of fitness and see what the FITT
training principle recommends for each component, starting with
cardiorespiratory endurance. Remember, cardiorespiratory endurance is
the ability of the cardiovascular system (heart, blood, blood
vessels) and respiratory system (lungs, air passages) to work
together deliver oxygen and other nutrients to the working muscles
over a period of time.
Frequency: 4-5 days per week
Intensity: 60% of your max heart rate (moderate)
Time: Minimum of 30 minutes
Type: Any exercise that keeps your heart rate up continuously
(running, cycling, brisk walking)


PRINCIPLES OF EXERCISE TRAINING

 PRINCIPLES OF EXERCISE TRAINING

Principles of Overload
A person must work harder than they are accustomed to in order to
receive a better result from their body. It means that exercise is
a regulated type of stress that helps to strengthen the body. A
muscle (including the heart muscle) must be strained or performed
beyond its normal capacity to be strengthened. The body will
initially oppose the new workload as it is not used to doing it ,
but it will ultimately adapt. To reap the results of the workout,
it must be done on a daily basis.

If the overload principle Principles of Progression

questions, "How hard?" then the progression principle needs to
ask, "How soon?" When the body is overworked and overstressed
too much, it can get damaged. Therefore, allow enough time for
the body to heal and adjust to the current workload. The
adaptability of two people will never be the same and hence it
varies from person to person. Increasing the load after two
weeks is a fair time period.
 PRINCIPLES OF EXERCISE TRAINING

the individual adapts to the Principles of Specifity

workload it encounters before. It means that any gains in
health would be limited to the behaviors that one engages in.
This theory applies not only to the movement or operation
itself, but also to the speed of which it is carried out. It
is unrealistic to expect a marathon runner to go for a long
jump. This theory emphasises the importance of engaging in a
wide range of behaviours in order to enhance physical health.

Principles of Individuality
No two people are alike, and their rates of tolerance to the same
workload may vary. This theory stresses the importance of
designing a fitness routine that is tailored to the person.
Individuals have diverse success objectives, health
characteristics, lifestyles, and dietary habits, and they all
respond differently to exercise and its physical and social
environments. As a result, it is important that the fitness
routine will be catered according to these unique requirements and
desires.
 PRINCIPLES OF EXERCISE TRAINING

Principle of Reversibility

If you don't use your energy systems, they can

degrade to a degree that corresponds to your
level of operation. It means that if you don't
use or do anything, you'll lose the advantages
you got from overloading. For instance, if you
do not perform physical exercise, you will
lose flexibility.
You must continue to have an activity overload
to achieve the optimal degree of fitness.
Unfortunately, neither “banking” nor “storing”
fitness is possible. The theory says that when
a person ceases exercising, his or her body
gradually returns to its previous state of
health.


STEPS IN DESIGNING EXERCISE

PROGRAM

 STEPS IN DESIGNING EXERCISE PROGRAM

Designing a workout schedule that addresses a success target for each

fitness aspect is critical. To achieve the fitness goals, an individual has
to follow certain guidelines:

Divide and set your goals for long and short duration: A
short-term goal is one that can be accomplished in 6 to 8
1
weeks, while a long-term goal can be accomplished in 6
months or longer. A long-term target is typically made up of
multiple shorter goals that draw on one another.

Set attainable objectives: It's critical the objectives are

met within the time frame allotted. Examine your present
2 health level and set modest goals for yourself. You may also
inquire about a potential target with your trainer or peers
who work out. This helps you to remain motivated during your
fitness journey.
 STEPS IN DESIGNING EXERCISE PROGRAM

Designing a workout schedule that addresses a success target for each

fitness aspect is critical. To achieve the fitness goals, an individual has
to follow certain guidelines:

Write down precise goals: Instead of writing a general

3 target, write one for each health part (e.g., will walk on
treadmill for about 20 minutes at continuous speed without
slowing it down). A basic objective allows you to
concentrate on the tasks at hand.

Make a wellness agreement: A wellness contract is a legally

4 binding agreement. It serves as a visual reminder of your
aspirations and reinforces your ability to stick to your
workout routine. It holds you responsible for the outcomes
of your decisions.
 SUMMARY

There is a prescribed approach in order to balance how much and how often you
should work yourself in exercising. This is known as FITT Principles. All
these should be in accordance with your personal fitness level. To get you
started is to do as mentioned which is to be aware of your fitness level. In
order to attain such, one must be aware of the specifics to know exactly how
fit you are. Generally, fitness is assessed in four key areas: aerobic
fitness; muscular strength and endurance; flexibility; and body composition.
The principles of specificity, progression, overload, adaptation, and
reversibility are why practicing frequently and consistently are so important
if you want to improve your performance. Altogether, when all the information
discussed is comprehensively absorbed, each must consider designing an
exercise program to avoid inconsistency, and omission of the goal to become
healthier and fit.

INSIGHTS

THANK YOU

FOR LISTENING!