PE: Principles of Training (SPORT & FITT)

For Cardiovascular exercise what frequency, time, and intensity is recommended?

- 3-5 times a week - intensity equal to 60-85 percent of your maximum heart rate - time of 20-60 minutes.

For strength related exercise what frequency, time and intensity is recommended?

- Frequency: minimum of two times per week - Intensity: is equal to 70-85 percent of your one rep maximum (maximum weight you can use for one rep) - Time: 8-10 reps and 1-3 sets.

What is important about choosing a frequency of a workout?

Be realistic. There's no purpose in setting expectations so high that you likely will fail. start with 3 times a week

Intensity

Defined as the amount of effort or work that must be invested in a specific exercise workout. This too requires a good balance to ensure that the intensity is hard enough to overload the body but not so difficult that it results in overtraining, injury or burnout.

What does the Acronym FITT stand for?

Frequency Intensity Type Time

Progression

Progressing slowly to improve

Specificity

Specific to person to sport

What does the acronym SPORT stand for?

Specificity Progression Overload Reversibility Tedium

Frequency

This refers to how often you will exercise. After any form of exercise is performed your body completes a process of rebuilding and repairing. So, determining the frequency of exercise is important in order to find a balance that provides just enough stress for the body to adapt and also allows enough rest time for healing.

Time

Time is simply how long each individual session should last. This will vary based on the intensity and type.

Tedium

Variety of exercises (mentally, not muscle memory)

Type

What type of exercise will you be doing? Will an exercise session be primarily cardiovascular, resistance training or a combination of both? And, what specific exercises will you perform

What are some benefits of intensity?

a higher intensity will typically provide more benefit (such as burning more calories in a shorter amount of time). So, choosing to jog may require only 30 minutes of commitment versus walking which may require 45-60 minutes.

How can FITT help someone?

allows you to quickly create a workout plan that will truly provide you with results.

Reversibility

injuries or if you stop training you have to start again at a different level

Overload

more then you normally do to build on your muscles