F.I.T.T. Principles

Overload, Progression, and Specificity

There are many aspects to consider when you create a lifelong personal fitness program. When designing your own program, it should be structured to provide you with the ultimate benefits from each workout you perform. In this interactivity, learn about the principles of overload, progression, and specificity, and how they work together to help you maintain lifelong physical activity and wellness. Click the player button to begin.

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Components of a Fitness Program

Now that you are familiar with overload, progression, and specificity, review the three components that all physical activities and wellness programs should contain. Make sure your own fitness plans contains these components.

• Warm-Up: The warm-up is comprised of physical activities that prepare your muscles for work. Warm-up exercises generally consist of a brisk walk or jog, followed by stretching exercises. The warm-up should last for five to ten minutes and is a very important part of your fitness plan. If you choose not to warm-up, you increase your risk of injury during your workout.
  
  
• Workout: The workout is a session of exercise that is meant to maintain or improve your level of fitness. During the workout session, you should maintain your target heart rate. When choosing your workout, you need to consider the F.I.T.T. formula principles. The F.I.T.T. formula is a set of rules designed to help you achieve the maximum benefits from your fitness routine. F.I.T.T. stands for frequency, intensity, time, and type.
  
  
• Cool-Down: The cool-down consists of an activity that prepares the muscle to return to a resting state. The cool down should take approximately five to ten minutes to complete. Completing your work-out without cooling down can cause muscle cramps, dizziness, shortness of breath, and irregular heartbeats.

 

F.I.T.T. Formula

Utilizing the principles of the F.I.T.T. formula will help you achieve the maximum benefits from your fitness routine. The F.I.T.T. formula is based on the principles of frequency, time, intensity, and type of exercise. In this interactivity, explore the F.I.T.T. formula. The intensity section of this interactivity mentions maintaining your target heart rate. For a reminder on how to calculate your target rate, visit the Developmental Module. Click the player button to begin.

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F.I.T.T. Principles Review

Now that you have investigated the F.I.T.T. principles, check your knowledge by completing this non-graded interactivity. Click the player button to get started.