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FITT principles
Frequency - Intensity - Time - Type
| Question | Answer |
|---|---|
| when planning a program of activity it is essential to consider which principles | Frequency. Intensity, Time, Type |
| Which training principle do the following fit with - Frequency. Intensity, Time, Type | the FITT principle |
| FITT principle - FREQUENCY of training means | The number of training sessions per week |
| FITT principle - INTENSITY of training means | How hard will the activities be |
| FITT principle - TIME of training means | How long will the activity be performed |
| FITT principle - TYPE of training means | Specific activities to be done, eg strength, endurance, running, walking etc |
| which FITT principle should reflect your clients goals, current fitness level, their available time & recovery time | FREQUENCY |
| which FITT principle should also consider - Clients fitness level, Component of fitness & Exercise intensity | FREQUENCY |
| FITT principle - FREQUENCY (clients fitness level consideration) for an "untrained inactive individual" | Gradually increasing daily activity levels so they are eventually active at a moderate intensity five+ days a week |
| FITT principle - FREQUENCY (clients fitness level consideration) for an "Beginner" | Scheduled exercise sessions for a beginner may be planned on two to three non-consecutive days a week (with a rest in between each session) |
| FITT principle - FREQUENCY (clients fitness level consideration) for an "Athlete" | may train up to 12 times a week, with morning and evening sessions on many days |
| FITT principle - FREQUENCY (component of fitness) - when is it safe to stretch | every day if the muscles are warm |
| FITT principle - FREQUENCY (component of fitness) - how much rest is required for training muscular strength/endurance wise if the same muscle groups are being used | 48 hours |
| FITT principle - FREQUENCY (component of fitness) - when can muscular training be more frequent | If different muscle groups are worked on different days (e.g. a split routine), |
| what is the name given, if different muscle groups are worked on different days | a split routine |
| FITT principle - FREQUENCY (exercise intensity) - how often can "moderate intensity aerobic" exercise be performed | every day |
| FITT principle - FREQUENCY (exercise intensity) - how often can "vigorous intensity aerobic" exercise be performed | 3 days a week as a guide |
| FITT principle - INTENSITY - which individual factors will determine a clients intensity of exercise ? | existing skill level & fitness |
| FITT principle - INTENSITY - which goals & components of fitness will determine a clients intensity of exercise ? | strength, flexibility or CV |
| FITT principle - INTENSITY - how could the intensity of a clients CV exercise be gauged ? | using Heart Rate or RPE (rate of perceived exertion) |
| what is RPE | Rate of Perceived exertion is how hard you feel your body is working and marked on a scale of 6 to 20 (the borg scale) eg 6 no exertion at all - 20 maximal exertion |
| FITT principle - INTENSITY - how could the intensity of a clients flexibility be gauged ? | The intensity of flexibility exercise is traditionally monitored by measuring the range of movement (ROM) |
| FITT principle - INTENSITY - how could the intensity of a clients muscle strength & endurance be gauged ? | is traditionally monitored by measuring the resistance lifted and the number of repetitions |
| FITT principle - TIME - whats the minimum duration of training ti improve CV fitness excluding warm up/cool down ? | 20-30 mins |
| FITT principle - TIME - what duration time wise should be give for muscular fitness training ? | sufficient time must be allocated to train all major groups and perform the planned sets and repetitions for each specific exercise |
| FITT principle - TIME - what duration time wise should be give for stretching ? | The time allocated for stretching should be sufficient to incorporate all major muscle groups for the appropriate number of seconds |
| FITT principle - TIME - what time scale is normally applied to group sessions including warm up /cool down ? | usually minimum of 45 mins to a max of 90 mins |
| FITT principle - TIME - what time scale is normally applied to group sessions including warm up /cool down ? | usually between 45 mins to 120 mins eg a circuit weight training session integrating CV and muscular exercises may require less time than a strength-based resistance program using more sets and longer rests between sets |
| FITT principle - TYPE - Gym based exercise tends to involve what ? | CV machines, Fixed resistance machines, Free weights, Portable equipment, Body weight |
| FITT principle - TYPE - Group based exercise tends to involve what ? | Body Weight, Light free weights, mats, Portable Equipment, if swimming floats etc |
| FIIT principles - Resistance, ROM and rest Time rested between sets are variables that relate to the "what" of an exercise or activity ? | the intensity |
| FIIT principles - what 3 variables can be altered to progress or regress the degree of challenge in any given exercise or activity ? | Resistance, ROM and rest Time rested between sets |
| FIIT principles - what two variables DO NOT apply to progression or regression for exercise | session duration (purely relates to the session time) & weekly sessions is is described in programming terms as the frequency of training |
Created by:
LeeNelson
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