FITT Principle

FITT Principle
How often you do exercise?
How often should you be exercising?
 cardiorespitory training
– minimum of 3 sessions
per week
ideally 5-6 sessions per week
– minimum 3 days per week
(all body parts each session)
- up to 6 days per week
(focusing on 1-2 body parts)
 resistance training
At what percentage of your MHR are you
How hard are you pushing yourself while
you are working out?
The amount of effort you are putting into
your workout.
 cardiorespitory training –
using your heart rate is
one of the best ways to gage your intensity
– workload is the best indicator
of intensity and this workload has three
 resistance training
1. amount of weight lifted
2. number of repetitions
3. length of time to complete workout
How long are your workouts?
 cardiorespitory –
lower level of fitness should
maintain target HR for 20-30 minutes
- can increase that to 45-60 minutes
– no longer than 45-60 minutes
and can be as short as 20-30 minutes
 resistance training
need to make sure that you are not overworking
and leaving enough time for recovery
What kind of exercise are you doing?
Cardiorespitory training
-Aerobic (in the presence of oxygen - any activity that is
performed at a low to moderate intensity for more than 90
seconds, allowing oxygen to release energy through
metabolism, is usually called an aerobic activity)*
-improves your cardiovascular system
-should be continuous in nature
-should use large muscle groups
Running, walking, cycling, swimming, aerobics classes
Resistance training  Anaerobic (in
the absence of oxygen... and any
activity that is performed at a medium to high
intensity for less than 2 minutes, where energy is
derived without oxygen, is usually called an
anaerobic activity)*
 -stressing the neuromuscular system
 -weights
 -resistance bands
 -circuit training
* Physical fitness is a compromise of
cardiorespiratory endurance, strength, flexibility,
power, speed, coordination, agility, balance,
accuracy and toughness.
*denotes definitions taken from website
**CDC recommends:
Children and adolescents should do 60 minutes
(1 hour) or more of physical activity each day.
Sports Training Principles
Sport specific training has a more indepth set of principles that should be
*taken from:
*for more information: “Sport Training Principles” (1997) Frank Dick

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