Group 3 Hope Report

Summary

This script discusses the FITT principle for exercise planning, which stands for Frequency, Intensity, Time, and Type. It covers guidelines for beginners, emphasizing the importance of listening to one's body and setting appropriate workout frequencies and intensities. The script also explains how to calculate METs for understanding the intensity of physical activities and provides examples of different training types, including resistance and plyometric training, to improve various fitness aspects such as strength, balance, and agility.

Takeaways

• 💪 The FITT principle stands for Frequency, Intensity, Time, and Type, crucial for creating a workout plan.
• 📅 Frequency depends on your body’s needs, and experts recommend listening to your body to avoid overworking.
• 🔥 Intensity is measured through heart rate, perceived exertion, or the talk test, ensuring the workout matches your fitness goals.
• ⏳ Time refers to how long you exercise in one session, varying from 15 to 60 minutes depending on your fitness level and workout type.
• 🏃‍♂️ Type of exercise can vary, including cardio exercises like running, biking, or strength training to target specific muscles.
• 📈 Overload principle states that increasing workout intensity or duration over time helps build strength and endurance.
• 🎯 Specificity means workouts should align with your goals; for example, running workouts are essential if training for a marathon.
• 🔄 Reversibility explains that stopping training can lead to a loss of gains, while variation prevents plateaus and injuries.
• 📊 METS (Metabolic Equivalent of Task) is used to measure workout intensity and calculate calories burned during physical activities.
• 🏋️‍♀️ Resistance and plyometric training improve strength, speed, balance, and overall endurance, with exercises like weightlifting, jump squats, and pushups.

Q & A

What does the FITT principle stand for?

The FITT principle stands for Frequency, Intensity, Time, and Type. It is used to design workout plans that cater to individual fitness goals.

How does frequency in the FITT principle affect a workout plan?

Frequency refers to how often you work out in a week. For example, moderate cardio might be done 5 times a week, whereas strength training could be done 3 times a week for full-body workouts.

What is intensity in relation to the FITT principle?

Intensity refers to how hard you work out, measured by heart rate or perceived exertion. Higher intensity exercises lead to more cardiovascular strain, while lower intensity workouts may be more sustainable for beginners.

How does time factor into an exercise plan under the FITT principle?

Time refers to the duration of each workout session. For instance, beginners may start with 15-20 minutes of cardio, while more advanced individuals could do 30-60 minutes.

What are examples of different types of exercises under the FITT principle?

Examples of types of exercises include cardio exercises like running, biking, or walking, and strength training exercises like weightlifting or resistance training.

What is the significance of the American College of Sports Medicine's guidelines on exercise frequency?

The guidelines help individuals, especially beginners, determine the right workout frequency based on their goals, such as improving cardiovascular health, strength, or weight loss.

How is intensity measured during cardio workouts?

Intensity during cardio workouts can be measured by heart rate, perceived exertion, and the 'talk test,' where you assess if you can maintain a conversation while exercising.

What is the MET formula, and how is it used in fitness?

MET stands for Metabolic Equivalent, a unit that estimates how many calories are burned during physical activities. The formula is METs x 3.5 x weight (kg) / 200 x time (minutes). It helps calculate energy expenditure.

What are the principles of overload and specificity in fitness training?

The overload principle suggests gradually increasing the intensity or duration of exercises to improve fitness. Specificity means tailoring your workout to focus on particular goals, such as running for a marathon.

What is the principle of reversibility, and how does it affect fitness?

Reversibility means that if you stop exercising, the fitness gains you’ve achieved will gradually decrease over time. Consistent training is essential to maintain strength and endurance.

Outlines

00:00

🏋️ Principles of Training: FITT Formula Overview

Paragraph 1 introduces the concept of the FITT formula, which stands for Frequency, Intensity, Time, and Type. It explains how to set up a workout plan starting with frequency, where it's recommended to exercise 5 times a week but to listen to your body to avoid overworking. The American College of Sports Medicine guidelines suggest different frequencies for beginners aiming to be healthy or lose weight. The paragraph further explains intensity, including methods to measure it like heart rate and the talk test. It also covers time, which refers to how long one should exercise per session based on the type of workout (e.g., cardio or strength training). Lastly, it introduces 'types' of exercises like cardio and strength training.

05:02

💪 Strength Training and the Importance of FIT Principles

Paragraph 2 dives into strength training, highlighting its benefits for muscle building and overall body strength. It discusses the different forms of exercise that can be incorporated into a workout, such as weightlifting for muscle growth, especially for specific body parts like biceps or abs. It revisits the FIT principles, explaining their significance in determining the frequency, intensity, time, and type of exercise needed for achieving fitness goals. The importance of using these principles to structure a workout routine for beginners, intermediates, or those aiming to lose weight is emphasized.

10:07

🔢 Calculating METs and Example Scenario

Paragraph 3 explains the concept of METs (Metabolic Equivalents), which measure the intensity of physical activities relative to resting metabolic rate. It provides an example of how to calculate calories burned during activities using a specific formula: METs × 3.5 × weight (kg) / 200 × minutes of activity. The paragraph applies this formula to an example scenario where a person burns calories while bicycling, showing step-by-step how to convert units and determine the final number of calories burned.

15:08

🏃 Overload and Specificity Principles in Training

Paragraph 4 discusses the principles of overload and specificity. Overload refers to gradually increasing exercise intensity, duration, or type to improve fitness, while specificity highlights the importance of aligning training with specific fitness goals. For example, someone training for a marathon should focus on running to meet the demands of the race. These principles ensure that workouts remain relevant and effective, helping individuals build strength and endurance over time.

20:12

🔄 Reversibility and Variance in Training

Paragraph 5 covers reversibility and variance in training. Reversibility states that fitness gains will be lost if training stops, while variance emphasizes changing the training routine regularly to prevent plateaus and improve overall performance. It also helps prevent overuse injuries by allowing different muscle groups to rest. The importance of varying workouts, such as alternating between leg, back, and chest exercises on different days, is discussed to avoid overtraining certain muscles.

Keywords

💡FIT Principle

The FIT Principle stands for Frequency, Intensity, Time, and Type, which are key factors in designing an effective exercise program. This concept helps in understanding how often (Frequency) one should work out, how hard (Intensity) the workout should be, how long (Time) to exercise, and which types (Type) of exercises to perform. In the video, the principle is used to guide beginners and regular exercisers on how to structure their fitness routine.

💡Frequency

Frequency refers to how often a person should exercise within a given time frame, typically measured in days per week. The video emphasizes that the ideal frequency varies based on one's fitness goals, such as improving health or losing weight. For example, cardio exercise might be done 5 times a week for general health, but more frequently for weight loss.

💡Intensity

Intensity measures how hard the body works during exercise. It can be monitored through heart rate, perceived exertion, or the 'talk test.' In the video, it is explained that moderate intensity allows one to converse comfortably, while high intensity might leave someone too breathless to talk. Intensity varies depending on whether one is doing cardio or strength training.

💡Time

Time refers to the duration of each workout session. In the video, beginners are recommended to start with 15-20 minutes of cardio, progressing to 30-60 minutes as they advance. The concept also applies to strength training, where different exercise types might have varying time requirements, such as shorter sessions for split routines.

💡Type

Type refers to the variety of exercises chosen to achieve specific fitness goals. Examples include cardio exercises like running and cycling, or strength exercises such as lifting weights. The video explains how selecting the appropriate type of exercise is important for targeting specific goals, such as building endurance, strength, or improving cardiovascular health.

💡Overload

Overload is the principle that fitness improvements occur when the body is challenged beyond its current capacity. The video describes how gradually increasing weights or running longer distances pushes the body to adapt, grow stronger, and become more efficient. For example, lifting heavier weights causes muscle fibers to tear and rebuild, leading to increased muscle mass.

💡Specificity

Specificity refers to tailoring exercise to meet particular fitness goals. The video illustrates this concept by explaining that if someone is training for a marathon, they should focus on running. The idea is that the body adapts to the specific demands placed on it, so exercises should align with the desired outcomes, like improving endurance or strength.

💡Reversibility

Reversibility is the principle that fitness gains are lost when training stops. The video explains how, if someone stops working out for an extended period, their strength, stamina, and cardiovascular fitness will decline. This concept highlights the importance of consistency in maintaining fitness levels over time.

💡Variance

Variance refers to changing the workout routine periodically to prevent plateaus and maintain progress. The video discusses how alternating exercises, such as targeting different muscle groups on different days, prevents overuse injuries and keeps the training interesting and challenging, ensuring continued improvement.

💡Metabolic Equivalent (METs)

METs measure the energy cost of physical activities, comparing a person’s exertion to their resting metabolic rate. In the video, METs are used to calculate how many calories are burned during an activity, like bicycling, based on factors such as intensity, weight, and duration. METs help quantify the effort required for different activities.

Highlights

FIT principle is essential for creating an effective workout plan, focusing on frequency, intensity, time, and type of exercise.

Frequency is about how often you work out, recommended 5 times a week for general health, 6 times a week for weight loss.

Intensity is how hard your workout is, monitored by heart rate and perceived exertion levels.

Time refers to the duration of exercise, with beginners recommended 15-20 minutes for cardio, and more advanced training taking up to 1 hour.

Type involves the variety of exercises, such as cardio, strength training, running, biking, or resistance exercises.

Cardio exercises boost endurance, burn calories, and are essential for heart health.

Strength training is key for building muscle, improving stamina, and overall body strength.

METs (Metabolic Equivalent of Task) are used to measure the intensity of physical activities, calculating calories burned.

The overload principle highlights the importance of gradually increasing exercise intensity for fitness improvement.

Specificity principle means training should align with specific goals, like focusing on running for a marathon.

Reversibility states that if training stops, fitness gains are lost over time.

Variance principle emphasizes changing the training routine to avoid plateaus and promote continuous improvement.

Resistance training improves blood pressure, blood sugar, and overall body composition.

Plyometric training enhances jump height, speed, and power, improving balance and agility.

Continuous training improves cardiovascular fitness by maintaining a steady pace over a prolonged period, boosting endurance.

Transcripts

Good day everyone and m we are group 3

and we're going to discuss about the

exercise for Fitness quarter 1 we I'm

going to start our report with the

principles of training using feit

formula fit stands for frequency

intensity time and for frequency it is

the first thing that you need to set up

for your workout plan and frequency it

is about how often you work for exle

times a we

5 times a week na dapat ganon pero yung

frequency mo nakadepende siya sa kung

ano na yung kain ng katawan mo sabi na

nga sabi nga nila espcially the experts

you should Listen to your body

Especially if yyung target mo is maging

healthy parang mawawalan ang silbi yung

target mo na maging healthy ka kung in-

overwork mo naman yung katawan mo So ang

American college sports of medicine ay

nagbigay ng guidelines kung ano ba dapat

yung tamang frequency Especially if you

are a

beginner if yung target mo ay maging

healthy for Cardio

ah moderate Cardio is 5 times a week

kapag naman ense three times a week

lang kapag naman mag-lose weight ka

cardin siya ah 6 days or whole week

talaga siya kasi lose ng weight yung

tina-target mo pag strength training

naman three times a week siya if whole

body and then 5 times a week if split

routine

next naman is yung

intensity intensity naman is how hard is

your workout kung baga gano ano yung

level niya ganon kapag Cardio siya

imo-monitor mo muna yung intensity niya

and mamo-monitor mo intensity by heart

rate prive exertion ag ang prive

exertion ibig sabihin nito is

yung habang ginagawa mo exercise na yon

at ganon siya kahirap para Sao ikaw yung

magre-rate sa kanya kung gaano ba siya

kahirap t's next naman is yung talk test

namo-monitor yung intensity sa talk test

yung talk test is yung habang ginagawa

mo yung activity or exercise na ion Kaya

mo pa bang makipag-usap sa ibang tao or

hinihingal ka na Yung tipong hindi muna

kaya makabuo ng isang s ganon so Ayun

din yung isang way para ma-monitor

intensity and the last one is yung heart

rate

monitor pag moderate intensity yun yung

ginagamit sa mga state to workout pero

pag high intensity naman yun yung sa mga

interval training pero dapat for short

period of time sa strength training

naman ah nakadepende siya kung ano yung

ginagawa mo Or gano kabigat yung

binubuhat mo if beginners naman t's

nagbubuhat ka 12 to 20 reps lang yung

dapat next naman is yung time yung time

naman it Talks about How long you

exercise during a session like for this

day ba 1 hour pa ba dapat mag-workout

ngung mga ganap kapag Cardio and if

you're a beginner 15 to 20 minutes and

if running naman yung ginagawa mo for

your Cardio 30 to 60 Minutes naman kapag

interval naman 20 to 30 sa strength

training naman is kapag whole body pwede

siyang mag-take ng 1 hour Tapos kapag

split routine magte-take lang siya ng ng

less than an

hour types So what is types types

relates to the variety of ways to

exercise um dito papasok yyung mga

running jogging walking tsaka yyung mga

biking and dancing So marami pang parts

ng types and dito papasok yyung Cardio

exercise yyung Cardio exercise is

strengthens your heart boost endurance

helps burn calories making it essential

for our for

So from the word Cardio ito yung nagpost

ng iyong heart rate yung pagbo ng

endurance mo and helps burn calories So

if nagpapayat ka bagay na bagay Cardio

exercise SAO and sa Cardio exercise sa

napasok si aerobic exercise aerobic is

defined as relating to involving or

requiring oxygen and refers to the use

of oxygen to meet energy demands during

exercise via aerobic metabolism

adequately types relat to the variety of

ways to exercise this could include

Cardio like running biking dancing and

many other others are strength training

like lifting weights and resistance

training or using

machines strength exercise helps build

muscle increase stamina and improve

overall body health so sa strength

exercise um nakapaloob dito is yung um

pagbi-bid mo ng muscle if nagpapalaki ka

ng biceps mo or ang Goal mo is to have

ABS or anything

na gusto mong Palakasin sa iyong katawan

um bagay na bagay ang strength exercise

para SAO dito papasok yung mga um

weightlifting ung mga pagbubuhat ng

mabibigat tsaka ung um intensity

mismo

naaka dito na rin papasok yung high

intensity ng pcis mo para na rin sa

malaking

outcome We also have fit Principles

stable fit stands for frequency of

exercise intensity of exercise time of

exercise and type of exercise now

frequency of exercise is how often you

do the exercise in such ways intensity

of exercise is how hard you do the

exercise in your

way time of exercise is How long you do

the

exercise type of exercise is which

exercises You Are using or you are doing

based on what goal you have

in Bakit nga ba mahalaga itong fit

principle table sa ating pager unang-una

sa lahat ang fit principle table ang

ating nagiging basehan sa pag-ehersisyo

dito nakabatay kung gaano kadas ga kagal

at ga

h o intense yung ating pag-ehersisyo

meron tayong tinatawag na beginner

moderate to high ang beginner ay 3 to 5

days per week moderate to high naman ay

5 to 7 days per week Bakit nga ba

kailangan natin ito upang malaman natin

ang ating schedule sa pag-ehersisyo

kailangan nating magset ng schedule

upang malaman natin kung kung kailan

tayo mag-exercise

sa intensity naman meron tayong

tinatawag na ppm of bits per

minute kapag beginner tayo less than 145

bpm ang ating goal at kapag moderat to

high naman 145 to 186 bits per minute

ang ating kina kailangan upang

makapagbawas tayo ng mga calories at

ma-exercise natin ang ating katawan Dito

naman sa time of exercise kinakailangan

din natin mag-set ng schedule upang

malaman natin kung kailan natin ito

gagawin then we have time of exercise sa

beginner we have 20 to 30 minutes sa

moderate to high naman we have 30 to 60

Minutes then sa type of exercises naman

we have two varieties of cores number

one is upper core What does upper core

generally includes it includes number

one rectus abdominis external OBL

internal OBL and

diaphram We also have lower core What

does lower core generally includes it

includes number one rectus abdominis

transverse abdominis pelvic floor

muscles hip flexors and

glutes that's all for the topic of fits

And now let's talk about Metabolic

equivalent or in short mets What is mets

mets are commonly used to express the

intensity of physical activities met is

the ratio of a person's working

Metabolic rate relative to their resting

Metabolic rate so Sa madaling salita

yung mets ayun yung number na

naka-indicate sa relative rate kung

ilang calories ba yung na-burn mo during

an

activity for example sa pag-upo natin is

nakakagamit tayo ng 1 kil calories per

kilogram per hour then kung moderately

active ka nakakagamit tayo ng 3 to 6

mets then kung

vicariously active ka naman is

nakakagamit ka ng greater than si

mets And now let's discuss on how to

calculate mats so we have a formula here

which is the mats Tim 3.5 Tim weight

that should be always in kilograms and

over 200 times minutes of

activity we do have a give an example

here and the scenario is Shane is a 40

years old male who weighs 195 lbs so we

G to use this formula which is the mats

Tim 3.5 Tim weight kilograms / 200 times

minutes of

activity so we have this example

scenario which is number one bicycling

at 12.0 mph hour

and the time is 2 hours and the mats is

8.0 so since in the given formula all we

need is the minutes and the kilograms so

we should convert 2 hours in 2 minutes

and that will be a 120 minutes and 195

PBS into kilograms and that will be 88.6

kilograms so we can identify the

calories per minute that chain Burns so

gna

substitute the given which is it will be

color per minute equ to

8.0 which is the mat and Tim 3.5

constant formula and Tim 88.6

which is the

kilograms over

200 when we multiply 8.0 3.5 88.6 we G

have

2808 and when we divide It by 200 we G

to have

12.4 so 88.0 Tim

3.5 88.6 /

200 12 4 kilocalories per

minute since we already get the 12.4 kil

calories per minute We will multiply It

by minutes or time of an activity which

is it will be 12.4 kilocalories per

minute Tim 120 minutes is equ

1488 k calor

might wondering Why the unit is only

kilos

calories It's because of since we have a

minutes in both equation we should just

cancel it so the conclusion is so Shan

Burns

1,488 calories during 2 hours of

bicycling at 120 mil per hour Good

morning good afternoon good evening

I will report overload and

specificity overload this principle

states that to improve fitness you must

gradually increase the intensity

duration or type of exercise beyond your

current capacity the body adapts to this

increased demand by becoming stronger

and more efficient for example for

example lifting heavier weights or

running longer distances over time

overload kunyari mahina pa lang ako

magbuhat Mga 5 kg lang ang kaya kong

buhatin Pero kapag ito itong dinagdagan

ng mas maraming bigat may mga mapunit na

tissue dahil sa bigat na binuhat mo sa

katawan mo at pag ikaw ay natulog Itong

mga napunit na tissue na ito ay gagaling

at dodoble ang mga dami nito dahil dito

ay Makakakuha ka ng malaki na tinatawag

nating

asel now

specificity this principle means that

the training you perform should be

relevant to your goals or the activity

you want to improve in for example if

you're training for a marathon your your

workout should be focus primarily on

running as your body will adapt

espcially specifically to the demands of

running specificity Ito naman ay dapat

ang say mo ay nakatoon lang ayon sa

gusto mong Palakasin o yung aasin mo

tulad ng sinabi sa marathon ang

palalakasin mo lang ay yung pagtakbo mo

upang makasali ka at manalo sa

race this will be the end of my report

Thank you for

listening everyone i'm DTI Bandar I'm

reporting reversibility and variance

this principle states that if training

is

discontinued the gains achieved will

eventually be Lost In other words

physical or skill improvements can

decline overtime if the training

stops kunyari araw-araw kang

nagjo-jogging at naggi-gym tapos

naisipan mong tumigil muna ng isang taon

sa mga gawaing ito dahil dahil Tinatamad

ka or busy ka lang ito yung magiging

sanhi ng

ano sanin ng pag unti-unting pagkawalan

ng lakas at stamina na yung nakamit sa

mga sa dalawang ginagawa mong yon sa

pang

araw-araw variants this principle

emphasize the importance of the changing

the training routine periodically to

prevent plates and continuous

improvement variants help to keep the

training interesting and challenging

which can enchant overall performance

and reduce the risk of overuse injuries

for example pagpapabago bago ng target

na muscle sa katawan tulad ng sa Monday

workout mo is legs at sa Tuesday naman

ni back Wednesday

chest nakakatulong ito dahil kung

mag-focus ka lang lagi sa legs Baka ito

ang maging sanhin ng pagka ng iyong legs

dahil hindi mo siya pinapahinga lagi mo

na lang siyang ginagamit sa

pangaraw-araw

this principle helps ensure that the

training remains effective and

beneficial over time thank you

assistance training is for strengthening

our muscle and to build our trend and

the example of this are pushups situps

plank lunges and step ups the resistant

training you can use from body weight

tumbl resistant bands or any other

household

item this training is for sports like

martial arts wrestling or anything that

related to Strong man competitions

so the benefits that we can get from

this is to improve our blood pressure

blood sugar blood lipids and body

composition So that's

the

resistance

training let's proceed to the next topic

which is Pom metric

training This training involves exerc

that includ rit stretching and

contrasting of

muscle so the example of this are

skipping Bing jumping rope hopping jump

squat and

etc so the benefits that we can get from

this training is Increasing our jump and

quickness

also it can improve our balance and

agility so the main goal of this

training is to increase our jump

height by this training we can help our

body to increase the speed power and

strength and that's the two

training which is resistant and pomc And

now let's proceed to the next topic

fle training It is a form of interval or

speed training that can be effective in

improving your running speed and

endurance fart like running involves

varying your pace throughout your Run

alternating between fast segments and

slow jogs so yyung fle training Ayun

yyung Sinasanay niya tayo sa pagtakbo or

like tuluyan na pagtakbo So doon mas

na-improve natin yung speed natin tsaka

ung endurance natin also yung fth lake

galing siya sa Swedish word na Ibig

sabihin is speed play or like laro ng

bilis in Tagalog so sa fle UM

Nagkakaroon siya ng sa una kapag Tumakbo

ka mabilis siya and then After 3 minutes

pwede ng bumagal yung takbo

mo for example ng fart leg training is

kunwari TB ng 1 minute Pero mabilis siya

then After 3 minutes mabagal na siya

konti Gan Hi everyone What is the

meaning of continuous

training continuous

training involves working for a

sustained period of time without rest it

improves cardiovascular

fitness how improves of continuous

training improves cardiovascular fitness

by keeping the heart rate and the

aerobic zone about 60 to 80% of maximum

heart rate It also enhance muscular

endurance especially in lower body

muscles as they are

worked for prolonged periods

I'll give one examples of continuous

training running swimming or cycling for

30 to 60 minutes and a steady

pce a 5 Mile Jack and a consistent speed

without rest now let's talk about

interval training What is interval

training interval training is a form of

exercise that alternates between periods

of High and

effort and low intensity recovery it is

destined to boost cardiovascular fitness

burn more calories and improve endurance

and strength in a short amount of time

than steady state

exercises here we have now is circuit

training circuit training is a workout

style that involves a sequence of

Exercises typically targeting different

muscle groups

performed one after the other with

minimal Rest in

between this form of training combines

both cardiovascular training and

strength building

exercises allowing a full body workout

in a relatively short time