TRAINING PRINCIPLES, MFIT, &

CARDIO RESPIRATORY ZONE

TRAINING PRINCIPLES

• OVERLOAD - In order to progress and improve our fitness, we have to

put our bodies under additional stress. Applying this training principle will
cause long-term adaptations, enabling our bodies to work more efficiently
to cope with a higher level of performance the next time we train.
Overloading can be achieved by following the acronym MFIT/FITT
TRAINING PRINCIPLES
• SPECIFICITY - This principle relates to the type of training that you do. It
should be specific to you and your chosen sport. You should train the
energy system which you use predominantly (e.g. a runner and weight
lifter will require different processes), and the fitness and skill components
most important to your sport, for example, agility, balance or muscular
endurance. You should also test the components which are important in
your sport to see your strengths and weaknesses, such as imbalances,
speed, power, posture etc. So this principle means you should consider
what key conditioning you can work on, in order to boost your
performance
TRAINING PRINCIPLES
• REVERSIBILITY - You can lose what you've gained if it's not maintained.
If you stop training then the improvements you have made will be
reversed. So, if you do not train for a period of time, or reduce the amount
you are training, you may not be able to resume training to the same level
as before, so it’s important to build the body back up progressively until
you reach that level again.
• You want to be careful with overtraining though. It is a very common
problem when you don’t get enough rest during your training schedule,
overdoing workouts to a point where it is having adverse effects on your
results and progress
TRAINING PRINCIPLES
• VARIANCE - Try to vary your training, to keep you interested and to give
your body (and the muscles you’re using) a different challenge. This can be
by switching up the movements to circuits in your usual training or doing
something else entirely. Many athletes will take part in a completely
different sport in-between their main season to keep their fitness up
whilst still having a rest!
• Experts recommend that training programs should limit periods of
complete inactivity to no more than two to three weeks. Prolonged
periods of inactivity should be avoided, and your training programme
should incorporate some form of "maintenance" training where an
extended break is desired
MFIT
WHAT DOES MFIT STANDS FOR?

MODE, FREQUENCY, INTENSITY, TIME

MFIT PRINCIPLES
The MFIT/FIIT principle is a straightforward guideline for revising and
improving any workout plan. MFIT stands for Mode, Frequency, Intensity,
and Time (FITT: frequency, intensity, time, and type). You need to think
about these four elements to create workouts that fit your goals and fitness
level.
For instance, working out 3 to 5 days a week with a mixture of low,
medium, and high-intensity exercise for 30 to 60 minutes per session, and
performing cardio and strength training. Working out these details and
progressing them over time helps create an effective program.
MFIT
• MODE
• FREQUENCY
• INTENSITY
• TIME
MFIT
• MODE – Type of Exercise. It is easy to manipulate to avoid overuse
injuries or weight loss plateaus
CARDIO WORKOUTS - Cardio is easy to change since any activity that gets
your heart rate up counts. Running, walking, cycling, dancing, swimming, and
the elliptical trainer are some of the wide variety of activities you can choose.
Having more than one go-to cardio activity is the best way to reduce boredom
and increase variability
MFIT
• MODE – Type of Exercise. It is easy to manipulate to avoid overuse
injuries or weight loss plateaus
STRENGTH TRAINING - Strength training workouts can also offer variety. They
include any exercise where you're using some type of resistance (bands,
dumbbells, machines, etc.) to work your muscles. Bodyweight exercises can
also be considered a form of strength training.

You can easily change the strength workouts you do, from total body training
to adding things like supersets or pyramid training, to liven things up.
Incorporating new exercises for each body part is another way to vary the type
of workouts you do
MFIT
• MODE – Type of Exercise. It is easy to manipulate to avoid overuse
injuries or weight loss plateaus
STRENGTH TRAINING
MFIT
• FREQUENCY – The first thing to set up with your workout plan is
frequency—how often you will exercise. Frequency often depends on
various factors, including the type of workout you're doing, how hard
you're working, your fitness level, and your exercise goals.
In general, the exercise guidelines set out by the American College of
Sports Medicine give you a place to start when figuring out how often to
work out for both cardio and strength training.
MFIT
• INTENSITY – Intensity has to do with how hard you work during
exercise. How you increase or decrease intensity depends on the type of
workout you're doing.
• Cardio Workouts - For cardio, you will usually monitor workout intensity
by heart rate, perceived exertion, the talk test, a heart rate monitor, or a
combination of those measures. The general recommendation is to work
at a moderate intensity for steady-state workouts. Interval training is done
at a higher intensity for a shorter period. It's a good idea to have a mixture
of low, medium, and high-intensity cardio exercises, so you stimulate
different energy systems and avoid overtraining.
MFIT
• INTENSITY – Intensity has to do with how hard you work during
exercise. How you increase or decrease intensity depends on the type of
workout you're doing.

• Strength Training - Monitoring the intensity of strength training involves a

different set of parameters. Your intensity comprises the amount of weight
you lift, and the number of reps and sets you do. The intensity can change
based on your goals.
MFIT
• INTENSITY – Intensity has to do with how hard you work during
exercise. How you increase or decrease intensity depends on the type of
workout you're doing.
• Strength Training –
• If you are a beginner looking to build muscle, stability, and endurance, use a
lighter weight and do fewer sets with high repetitions: two or three sets of 12
to 20 reps.
• If your goal is to grow muscle, do more sets with a moderate amount of
repetitions (for instance, four sets of 10 to 12 reps each). You can build muscle
with a wide range of repetitions and weights, but volume (total number of
repetitions), is often higher than for other goals.
• If you want to build strength, use heavy weights to do more sets with fewer
reps (five sets of three reps each, for example).
MFIT
• INTENSITY – Intensity has to do with how hard you work during
exercise. How you increase or decrease intensity depends on the type of
workout you're doing.
• Strength Training – EXAMPLE:

KNEE PUSH-UP REGULAR PUSH-UP DIAMOND & WIDE PUSH-UP

2-3 SETS (12-20 REPS) 2-3 SETS (10-12 REPS) 4-5 SETS (5-8 REPS)
MFIT
• TIME – is how long you exercise during each session. There isn't one set
rule for how long you should exercise, and it will typically depend on your
fitness level and the type of workout you're doing.

• CARDIO WORKOUT - The exercise guidelines suggest 30 to 60 minutes

of cardio, but the duration of your workout will depend on your fitness
level and what type of exercise you're doing. If you're a beginner, you
might start with a 15- to 20-minute workout.
MFIT
• TIME – is how long you exercise during each session. There isn't one set
rule for how long you should exercise, and it will typically depend on your
fitness level and the type of workout you're doing.

• STRENGTH TRAINING - How long you lift weights will also depend on the
type of workout you're doing and your schedule. For example, a total body
workout could take over an hour, whereas a split routine could take less
time because you're working fewer muscle groups in one session.
HEART RATE TARGET ZONE
HEART RATE TARGET ZONE
• Your heart rate is the number of beats your heart completes each minute.
Heart rate is also known as pulse and is what you feel when you press your
wrist or neck to check your pulse. Your heart rate changes constantly
based on what you are doing. It changes with physical activity and in
response to an emotional stimulus such as excitement or anxiety

Target Heart Rate

• Target heart rate is a goal of how fast you want your heart rate to be while
exercising. It helps indicate the intensity you are working. Your estimate for
your target heart rate is just a guess, but it gives you an idea of how hard
you work during exercise. Your target heart rate will depend on your
current fitness level and age, which means it will change as your
cardiovascular endurance increases or as you get older.
HEART RATE TARGET ZONE
FORMULA
SIMPLE FORMULA : 220 – YOUR AGE (ex. 220 – 23 = 197)
MAXIMUM HEART RATE FORMULA: 206.9 – (0.67 X AGE)
206.9 – (0.67 X 23) = 191.49
SAMPLE EXERCISE
PROGRAM (MFIT)
SAMPLE EXERCISE PROGRAM (MFIT)
ACTIVITY 1: “MFIT PROGRAM”
INSTRUCTION: Create your own
“Initial” MFIT WORKOUT PROGRAM
and submit it on google classroom.
Refer to the example workout
program in the presentation.