#FITT PRINCIPLE FOR FREE#

It is great to know that I could make a work out plan and not struggle with it in the future. This assignment was somewhat easy to finish, but was confusing at first due to me not having experience creating my own workout plan.

#FITT PRINCIPLE FOR FREE#

I listed those because they all use weights that could be accessed for free on school campuses. I listed: Dumbbell front raise, bench press, leg press, and hip thrust. It was quite hard at first, but then I realized that I have done some for my weight lifting class a semester ago.

Then I had to figure out what weight workouts to do. I decided to go with a speed walk/run and mountain climbers because they seemed like the easiest things to do at home without needing equipment. It's especially handy if you thrive on structure, as the components may be thought of as a set of rules to. I first had to figure out which cardiovascular exercise I wanted to start off with. The FITT principle is a tried-and-true approach to creating a productive training routine. After reading the section about FITT, which stands for Frequency of Exercise, Intensity of Exercise, Time of Exercise: Repetitions and Sets, and Type or Mode of Exercise, I realized that it was quite easy to make one. I was very unfamiliar with creating my own workout routine. Hed_044_-_fitt_principle_and_workout.docx

Dr Christina Hibbert (Links to an external site.) Links to an external site.Ĭlick on the link below to view my assignment:.

Exercise the large-muscle groups first and then small-muscle groups.Ĭhapter 11 provides examples of workouts using the FITT principle but you may also visit the following website. A balanced program includes exercises for both agonist and antagonist muscle groups. Usually, 8–10 different exercises are required in order to work all major muscle groups. For older and more frail people (50–60 years of age and above), 10–15 repetitions with a lighter weight is appropriate.Ī complete weight training program works all the major muscle groups, including neck, upper back, shoulders, arms, chest, abdomen, lower back, thighs, buttocks, and calves.

For general fitness, do 8–12 repetitions of each exercise. A light weight and a high number of repetitions (15–20) build endurance. A heavy weight and a low number of repetitions (1–5) build strength. To improve fitness, you must perform enough repetitions to fatigue your muscles. Rather than continually assessing maximum capacity, base weight on the number of repetitions you can perform. For endurance, choose 40–60% of your maximum. To build strength rapidly, lift weights as heavy as 80% of your maximum capacity. Allow muscles at least 1 day of rest between workouts.Īmount of Resistance The amount of weight lifted determines the way the body will adapt and how quickly it will adapt. Be sure to specify a training goal and include exercises that workout the entire body.įor general fitness the ACSM recommends 2–3 days per week for weight training.

Using the FITT principle as a guideline, design a basic cardiovascular and weight program plan.