How to set

FITT Goals
Based on Training
Principles to Achieve and/or
Maintain HRF
If one adheres to the proper Effective training takes time
principles of training results
and patience.
will definitely be seen.
Performance wil be
improved, and physiological
changes will occur as well.

- The overload principle, The

progressive principle, and
the specificity principle.
To improve the muscle must
produce work at a level that is
higher than its regular work
load
To cope with the new level of
work the body adjusts
accordingly. With the overload
Overload Principle
principle the FITT goals are
adjusted.

What does FITT stand for?

FREQUENCY -> How
often the exercise is done
INTENSITY -> How hard
the activity or exercise is
TIME -> Refers to the
duration or how long the
exercise will take
TYPE -> The kind of
activity or exercise to
engage in
FITT
It is prescribed that a person
should-
Exercise at least 5 times in a
week
Should have a moderate
heart rate of 50% to 69%
maximum
Perform for 30 minuts or two
sets of 15 minutes
And use an activity that is
not impede by p ersonal
deterrents
For a program to achieve
mor gains, it must be
progressive. This means
that as the body adapts
to the initial overload, the
overload must be
adjusted and increased
gradually

Progressive
principle
An athlete needs rest and
recuperation for the body
to adjust properly

Adapting to physical
activity occurs gradually
and naturally.

Recovery Principle
All gains due to exercise
will be lost if one does not
continue the exercise.
The body will not be able
to maintain levels of
fitness without
maintaining exercise

Reversibility
Principle
States that each form of activity
would produce different results.
If one has specific gains in mind
then one must execute activities
that target those goals

Specifity Principle
Adaptation can be maximize by
varying physical activity
An athlete may hit plateau with a
constant unchanging routine.
Sometimes repetitive stress
injuries might develop because of
performing the exercise again
and again.

Variation Principle
No one person is totally alike.
Each individual has a certain
unique set of physical
characteristics.
Therefore, some training
methods or exercises are made
for others but not for everyone.

Individualization
Principle
Exercise must be regular for
fitness to be maintained.
By following all the other
principles shown before, taking
into consideration the principles
of FITT, one can maintain a
healthy level of fitness.

Maintenance
Principle.
That's it for our topic!
:)

Hope you learned something!