Show
SummaryRead the full fact sheet
This page has been produced in consultation with and approved by: This page has been produced in consultation with and approved by: Related information
From other websitesContent disclaimerContent on this website is provided for information purposes only. Information about a therapy, service, product or treatment does not in any way endorse or support such therapy, service, product or treatment and is not intended to replace advice from your doctor or other registered health professional. The information and materials contained on this website are not intended to constitute a comprehensive guide concerning all aspects of the therapy, product or treatment described on the website. All users are urged to always seek advice from a registered health care professional for diagnosis and answers to their medical questions and to ascertain whether the particular therapy, service, product or treatment described on the website is suitable in their circumstances. The State of Victoria and the Department of Health shall not bear any liability for reliance by any user on the materials contained on this website. Creating an exercise program can be daunting to some. You may not even know where to start! Luckily, if you have a few health goals in mind, it can be pretty simple when using the FITT principle. FITT is a principle that many fitness and health professionals use when prescribing physical activity. This easy to remember acronym compiles 4 concepts that all exercise programs utilize. To get started, it is best to write down 2-3 goals, be specific, try SMART goals. Using your goals, you can use the following categories to design your own basic plan. F.I.T.T. Principle Training Status and Frequency Guidelines Beginner: 2-3 sessions/week Ask yourself: “According to my goals and current fitness level, how often should I exercise?” Intensity– This refers to how hard the work is performed. This can be affected by many different factors such as amount of resistance or weight used, the speed or power exerted, changes in the sets and reps, amount of rest time, etc. Set and repetition ranges Power: 3-6 sets of 1-5 reps Ask yourself: “According to my goal, how (heavy should I lift?, far/fast should I run?, many sets and reps should I complete? etc.)? Time–This refers to the amount of time spent during an exercise session. Depending on the intensity and type of exercise, your exercise sessions should be anywhere between 45min-80min. Ask yourself: “According to my goal, how long should I exercise?” or “How much time do I have to exercise today?” Type –This refers to the kind of exercises performed to help you achieve your goals. Example: If your goal is strength or hypertrophy, then you would do strength-building exercises such as squats, deadlifts, and bench presses (also known as compound lifts: exercises involving 2 or more joints and muscle groups). Ask yourself: “According to my goal, what type of exercise movements or type of running should I do?” Here are the benefits of creating your own program: Your goals – The plan you create is great because it is customized to you and your goals and abilities. If you have additional questions about the F.I.T.T Principle or would like to talk to someone at Home Base about setting your own exercise program, visit www.homebase.org/fitness to get in touch with our Warrior Health & Fitness Team. What is the principle of exercise that pertains to how much effort or work you will exert in exercise?Intensity: How much work or effort is exerted during a physical activity period (may be measured in a variety of ways such as heart rate, RPE, MET value, etc.).
What principle do you used when doing a physical activity and you're not able to say?Intensity (how hard)
A good rule of thumb is that a person doing moderate-intensity aerobic activity can talk, but not sing. A person doing vigorous-intensity activity cannot say more than a few words without pausing for a breath.
What principle in physical activity is defined as gradual increase in exerting effort or load that is done not too slowly nor too rapidly?Principle of Progression - it is a gradual increase in exerting effort or load that is done not too slowly, nor too rapidly. The Principle of Progression makes us realize the need for proper rest and recovery.
What is the physical activity principle answers the question how long?FITT stands for frequency, which is how often you exercise, intensity, which is how hard you exercise, time, which is how long each session lasts and what time of day you exercise, and type, which is what activities you do.
|