FITT Principle

The FITT Principle describes how to safely apply the principles of overload and
progression:
Frequency is how often a person performs the targeted health-related physical
activity. For each component of health-related fitness, a safe frequency is 3-5 times a
week.
Intensity is how hard a person exercises during a physical activity period. Intensity
can be measured in different ways, depending on the related health component. For
example, monitoring heart rate is one way to gauge intensity.
Time is the length of the physical activity.
Type or specificity, refers to the specific physical activity chosen.
FITT Principle for Muscular Strength
F– Weight train 2-4 times per week
I– Select a weight that you can lift at least 8 times but no more than 12 times. The
weight being lifted is called the resistance. Each lift is called a repetition. Repetitions
are the number of times an exercise is repeated. A fixed number of reps followed by a
rest period is called a set. Rest periods are between 1 and 3 minutes long. Do 1-3
sets of 8-12 reps for all of the major muscle groups.
T– A total workout can be about 30-60 minutes.
T– Anaerobic activities such as weight lifting and sit ups tend to develop muscular
strength & endurance.
To build strength, you should lift heavier weights (more resistance) with fewer
(3-8) repetitions.
FITT Principle for Cardiovascular Endurance
F– Exercise 3-5 times per week.
I– Train at 60-80% of target heart rate zone.
T– 20 to 60 minutes per session is recommended.
T– Any aerobic activity that keeps heart rate within your target heart rate zone is good.
For more workouts using the FITT Principle, visit the website below.
References:
AAHPERD, (1999). Physical Education for Lifelong Fitness: The Physical Best
Teacher’s Guide, Champaign, IL: Human Kinetics; pgs 78-79
http://schools.lwsd.org/lwhs/users/staff/moe/FITT%20Principle.pdf
Don’t forget…
The next weigh
-in is
Thursday March 18!
6:30-8:30 am @ YMCA
4:00-7:00 pm @ The
First Presbyterian
Church