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What is the 'FITT' Principle?
What is the 'FITT' Principle?
Frequency
Intensity
Time
Type of training
Each of these is a variable that can be adjusted in order to create a training program or sessions that targets a specific component of fitness, energy system or requirement of an athlete.
FREQUENCY
FREQUENCY
Refers to how often you exercise
The point is to meet your goals without overtraining the body.
Aerobic Training: 4-5 sessions per week (depending on duration and intensity)
Anaerobic Training: 3-4 sessions per week (depending on duration and intensity)
It also includes rest days
INTENSITY
INTENSITY
Refers to the degree of difficulty or how hard you exercise.
The best way to calculate the intensity is to measure a persons heart rate and work within a target heart rate zone which is calculated based on a percentage of a persons maximum heart rate (MHR). The way that you determine a person's MHR is by subtracting their age from 220. (220 - your age).
Aerobic Training: To make adaptations on the Aerobic energy system and athlete should work at 60-80% of their MHR.
Anaerobic Training: To make adaptations on the Anaerobic energy system and athlete should work at 80-100% of their MHR.
Strength Training: Intensity for strength training is determined by the weight lifted, number or repetitions and the number of sets completed.
Muscular Endurance = low weight & high reps
Muscular Strength = high weight & low reps
TIME
TIME
Refers to the duration of each exercise
There isn't one set rule for how long you should exercise, and it will typically depend on your fitness level and the type of workout you're doing.
Aerobic Training: To make adaptations to the Aerobic energy system it is suggested that an athlete completes 30 to 60 minutes of moderate intensity exercise.
Anaerobic Training: To make adaptations to the Anaerobic energy systems it is suggested that an athlete uses long/short interval training where an athlete may complete an exercise at a high intensity for 2 minutes and the complete a lower intensity exercise for 1 minute
TYPE
TYPE
Refers to what kind of exercise you will be completing
The type of training and methods used are different for each sport or activity and depend on the type of movement required, the skills required and the specific demands of the activity.
Aerobic Training: Improves the function of the Aerobic energy system (Continuous, Fartlek, Circuit & Long Interval Training)
Anaerobic Training: Improves the function of the Anaerobic energy systems (Short interval, Plyometrics, Resistance/Weight Training)
Flexibility Training: Improves range of movement and decrease risk of injury (Static, Dynamic & PNF Stretching)
Strength Training: Increases power, strength and muscular endurance (Resistance training - body weight, resistance bands, machine weights and free weights)
FURTHER INFORMATION ON 'TYPES OF TRAINING' CAN BE ACCESSED BY CLICKING ON THE BUTTON BELOW:
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