- FITT Principle

- F-requency (how often you exercise)

- I-ntensity (how often you train hard)
- T-ime (how long you exercise)
- T-ype/mode of exercise (what training exercise you do)
- MFIT Principle
- M-ode
- F-requency
- I-ntensity
- T-ime

NOTE:
- Basic recommendation of 30 mins of Physical Activity 3 times a week is just
ENOUGH to keep your current fitness.
- If you want to IMPROVE your fitness you should go beyond 30 mins 3 times a
week and should also engage in strength training activities.

Fitness
- It is the capacity to carry out everyday activities without excessive fatigue and
yet have sufficient energy in reserve to cope with emergencies and to enjoy
active leisure pursuits.

FREQUENCY
- It is the 1st thing you set up in your workout plan.
- It depends on a variety of factors including the type of workout you’re doing,
how hard you’re working, your fitness level, and goals.
- For CARDIO:
- Depending on your goal.
- Moderate exercise 5 or more days a week.
- OR Intense cardio 3 days a week.
- To lose weight you need to workout more (6-more days a week)
- For STRENGTH TRAINING
- 2-3 Non-Consecutive days a week.

INTENSITY
- It has to do with how hard you work during exercise.
- How you can change the intensity depends on the type of workout you’re
doing.
- For CARDIO:
- Monitor through heart rate.
- Work at a moderate intensity for steady state workout.
- Interval training is done at a high intensity for a shorter period of time.
 - Best to do a mix of low, medium and high intensity workouts.
- For STRENGTH TRAINING:
- Depends on the weight, reps and sets you do.
- Lift enough weight so that you can only complete the number of reps
you’ve chosen.
- Karvonen Method:
- It is a mathematical formula that helps you determine your target heart
rate training zone.
- The formula uses maximum and resting heart rate with the desired
training intensity.
- It is accurate because it takes both age and resting heart rate into
account.
- Karvonen formula is a reasonably accurate method for estimating
exercise intensity.
- Formula: Target Training Heart Rate (THR) = resting HR + (0.6
[maximum Heart Rate – resting Heart rate]).
- This method of calculating your target training zone is based on your
maximal heart rate and resting pulse.The correlation here is more
directly linear: 60% to 80% of your Heart Rate Reserve, HRR, equals 60%
to 80% of your functional capacity.
- You can calculate your own training heart rate using the Karvonen
Formula, but first you'll have to determine your Resting Heart Rate,
Maximum Heart Rate and Heart Rate Reserve:

- Resting Heart Rate (RHR) = your pulse at rest (the best time to get a
true resting heart rate is first thing in the morning before you get out of
bed).
i. Maximum Heart Rate (MHR) = 220- your age
ii. Heart Rate Reserve (HRR)= Maximum Heart Rate - Resting
Heart Rate
- To determine your target training zone with HRR, do this: Take your
resting pulse ( do this for 15 seconds and multiply by 4 to get you 1
minute Resting Heart Rate) and two mornings in a row, just after
waking up. Add all of them together, and divide by 2, to get the
average.
- Let's say your average is 70 beats per minute and age 18 years. (220) -
(your age) = MaxHR
- (MaxHR) - (resting heart rate) = HRR
- (HRR) x (60% to 80%) = training range %

- (training range %) + (resting heart rate) = (your target training zone)

- Taking Pulse
 - *as soon as you feel your pulse, start the count with zero instead of
one
- TIME
- The next element of your workout plan is how long you exercise during
each session. 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.
- For cardio: The exercise guidelines suggest 30 to 60 minutes of cardio
but the duration of your workout depends on what you're doing. If
you're a beginner, you might start with a workout of 15 to 20 minutes. If
you're doing steady state cardio, such as going for a run or getting on a
cardio machine, you might exercise for 30 to 60 minutes. If you're doing
interval training and working at a very high intensity, your workout will
be shorter, around 20 to 30 minutes. Having a variety of workouts of
different intensities and durations will give you a solid, balanced cardio
program.
- For strength training: How long you lift weights depends on the type
of workout you're doing and your schedule. For example, a total body
workout could take up to an hour, whereas a split routine could take
less time because you're working fewer muscle groups.
- MODE/TYPE
- The type of exercise you do is the last part of the M.F.I.T./F.I.T.T. principle
and an easy one to manipulate to avoid overuse injuries or weight loss
plateaus.
- The Main type of activities in our course are:
- 1. Aerobic Activities
- 2. Anaerobicactivities
- 3. Flexibility work out
- Aerobic Activities
- Aerobic simply means with air (free oxygen flowing to the blood stream
towards the muscles).
- Aerobic activities are exercises that improves or is intended to improve
the efficiency of the body’s cardiovascular (heart and lungs) system.
These activities are sustainable and can be done continuously for more
than two minutes. Examples of aerobic exercises are:
- Walking, running, swimming, dancing , cycling, etc.
- Anaerobic Activities

- Anaerobic exercises requires high intensity work that causes you to be

quickly out of breath. It usually last less than two minutes.
- Anaerobic activities are exercises that improves or is intended to
improve speed, power, agility and strength of an individual.
- Examples of anaerobic exercises are:
- Sprinting, jumping, and weight/strength training
- FLEXIBILITY TRAINING
- Aims to improve the range of motion (ROM) of our joints. These
activities aim to increase performance by producing more force
because of improved ROM. It is also an important tool for injury
 prevention. There are two types of flexibility training that we will do in
our class.
- 1.Static stretching- Stretch held for 10-30 secs. In a safe and controlled
manner (ideal for cool down)
-
- 2. Dynamic stretching- uses speed and momentum, sport specific
movements (ideal for warm up)
- Mode Frequency
- For aerobic exercise: Cardio is easy to change, since any activity that
gets your heart rate up counts. Running, walking, cycling, dancing, and
the elliptical trainer are some of the wide variety of activities you can
choose. Having more than one go-to cardio activity is the best way to
keep your body guessing and reduce boredom.

- For anaerobic and strength training: Strength training also has a

variety of types of workouts to offer. It includes an exercise where you're
using some type of resistance (bands, dumbbells, machines, etc.) to
work your muscles. Bodyweight exercises can also be considered a
form of strength training. You can easily change the type of strength
workouts you do, from total body training to adding things like
supersets or pyramid training to liven things up.

- For flexibility training: Stretching are encouraged every

training/exercise session. It is best to perform dynamic stretching to
warm up and static stretching for cool down.

Movement Preperation as discussed in our principles of exercise lecture, refers to dynamic

warm up.

It involves moving in various directions at different speed to help activate muscle tissues.
Movement prep can be an effective and functional way to prepare the body for the rigors of
exercise, activity or sports. Most of the movement prep we will perform for this class has
been taught in Fitness Training I.

Performing Warm up properly before an exercise session:

1. Increases core temperature and circulation- moves oxygen and nutrient rich blood to
active muscles involved in exercise

2. Increases tissue temperature so that muscles can rapidly lengthen and return to their
resting shape therefore, reducing chances of muscle tear and injuries

3. Turns on sensory receptors of the central nervous system (CNS) to prepare the body for
change of direction

4. Improves rate of force development and reaction time.

5. Rehearses movement patterns in slower, controlled tempo ( functional warm up) before
adding resistance or moving at a fast speed.

Overall, it prepares the body for physical activity (ACE, 2015)

Components of a Warm-Up

A total warm up program includes the following two components:

1. General Warm-up - may consist of 5-8 mins of slow activity such as jogging and other
locomotor movement that we discussed in FT 1.

i.e. Bird dog, bear crawl, skip, lateral skips etc.

2. Specific Warm-up- immediately follows general warm up and incorporates movement

similar to the movements of your main activity/ies. It involves 5-12 minutes of dynamic
stretches focusing on movments that work through the range of motion required for the sport
or exercise activities. such as the walking knee raise.

The exercises below are adapted from Mark Verstegen’s book, “CORE Performance.”

Verstegen owns Athletes’ Performance—one of the US's top athletic training facilities for

U.S. Pro, Olympic, and recreational athletes. I highly recommend his book as an excellent

training reference.

Choose between 3- 5 exercises and Perform 5-10 reps for each exercise prior to workouts.
These are “active”

stretches so you only hold the positions for 1-2 seconds.