FITT Principles | Fitness Training & Programming

Summary

This video introduces the FITT principles, a method for planning exercise programs. FITT stands for Frequency, Intensity, Time, and Type—key factors to consider when developing a workout routine. The video explains how often to exercise (frequency), how hard to work (intensity), how long each session should be (time), and what kind of exercises to include (type). It emphasizes tailoring these factors to individual needs, focusing on overload to ensure progress. The FITT model offers a flexible and effective approach to improving fitness in a structured way.

Takeaways

• 😀 FIT stands for Frequency, Intensity, Time, and Type—key elements to consider when creating an exercise program.
• 💪 Frequency refers to how often someone exercises, typically measured in sessions per week.
• 🔥 Intensity focuses on how hard a person exercises, with methods of measuring it including heart rate, resistance, and perceived exertion.
• ⏳ Time relates to the length of each exercise session, and can also refer to sets and repetitions in resistance training.
• 🏃 Type defines the kind of exercise performed, whether aerobic, resistance, or interval training, based on the client’s needs and preferences.
• ⚖️ Balancing intensity and duration (time) is crucial for targeting specific fitness outcomes like power or endurance.
• 💼 Different fitness goals, such as aerobic endurance versus power, require adjustments in intensity and duration.
• 📊 RPE (Rating of Perceived Exertion) is a subjective way to gauge exercise intensity, often using the Borg scale (6 to 20).
• 🏅 Tailoring the FIT principles to the individual’s fitness level ensures proper overload, pushing them just beyond their comfort zone for progress.
• 🔄 As fitness improves, the FIT principles should be adjusted to maintain progress, ensuring continued adaptation and improvement.

Q & A

What does the acronym FITT stand for in the context of exercise programming?

FITT stands for Frequency, Intensity, Time, and Type. These are the key principles to consider when designing an exercise program.

How is 'frequency' defined in the FITT principles?

Frequency refers to how often an individual exercises, typically measured in sessions per week. The number of sessions depends on factors like fitness level, age, and goals.

What are some ways to measure exercise intensity?

Exercise intensity can be measured through heart rate, the amount of resistance (weight) used, or using the Rating of Perceived Exertion (RPE) scale, which is a subjective measure of how hard an individual feels they are working.

What is the difference between sets and reps in resistance training?

A rep (short for repetition) is the number of times an exercise is performed in one bout, while a set refers to a group of repetitions performed before taking a rest.

How does exercise type affect the design of a fitness program?

The type of exercise chosen depends on the goals and preferences of the individual. It could be aerobic exercise like running or swimming, or resistance training like weightlifting, or even interval training for sports performance.

Why are intensity and duration considered the most critical aspects of the FITT principles?

The interplay between intensity (how hard) and duration (how long) largely determines the targeted adaptations, such as whether you're focusing on power, speed, endurance, or other fitness goals.

What is overload, and why is it important in exercise programming?

Overload means working just above the body's comfortable capacity to stimulate adaptation and improvement. It's essential for progress in fitness levels, ensuring the body continues to improve.

How does the FITT principle apply to someone targeting aerobic endurance?

For aerobic endurance, the intensity is typically lower, but the duration is longer. For example, you might plan for 60 minutes of moderate-intensity walking three times a week.

What is the Borg scale, and how does it relate to exercise intensity?

The Borg scale is a way to measure perceived exertion during exercise. It ranges from 6 to 20, with 20 representing maximal effort. It allows individuals to rate how hard they feel they are working.

How can the FITT principles be adapted over time for continued improvement?

As an individual becomes more fit, the FITT principles can be adjusted by increasing the intensity, duration, or frequency of workouts to continue challenging the body and promoting further progress.