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HSC PDHPE Better Health for Individuals The Body in Motion Study Tips Book Dan 

FITT Principle

The Body in Motion

How do the musculoskeletal

and cardiorespiratory systems
of the body influence and
respond to movement? 

What is the relationship

between physical fitness,
training and movement
efficiency? 
Health-related components
of fitness 
The FITT principle has been around for a long time and is used to help structure training programs and
sessions. Your learn to for the related dot point asks you to be able to design an aerobic training session
using the FITT principle. The FITT principle stands for Frequency, Intensity, Time, and Type of training.
Each of these is a variable that can be adjusted in order to create a training program or sessions to
target aerobic or anaerobic training.

Skill-related components of Aerobic training is training that aims to improve an athlete’s aerobic power or VO2max. Aerobic exercise,
physical fitness  as de ned by the American College of Sports Medicine, is:

Aerobic and anaerobic

training  any activity that uses large muscle groups, can be maintained continuously and is
rhythmic in nature.
FITT Principle

Immediate physiological
responses to training 
How do biomechanical
principles influence
movement? 
Often the FITT principle is used as follows for aerobic training:
Frequency – 3 or more days a week
Intensity – 60-85% MHR
Time – 20+ min
Type – Aerobic
And if you are a beginner to aerobic training this is what should be followed, however, research has
shown that the best improvements in aerobic power or VO2max are achieved using the following:


 Frequency – 4 times a week
Intensity – 90-100% VO2max
Time – 35-45 min
Type – Aerobic interval training method[1,2]

Anaerobic training, on the other hand, can be used to focus on strength, power, muscular endurance or
even size. The use of the FITT principle in relation to anaerobic training, therefore, varies depending on
the focus of the session. As a general guide to, develop anaerobic tness (targeting the anaerobic lactic
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acid energy system) the FITT principle uses the following:
Helping you succeed
Frequency – 1-2 times a week
Intensity – 80-100% MHR
Time – 10-20  min
Type – Anaerobic interval training method

However, the data on this is very varied. Essentially you want to train somewhere around the lactate
in ection point (intensity where lactic acid accumulates in the blood), and ensure you have a minimum
of 48 hrs rest between training sessions. For further information on the applying the FITT principle to
the various types of training, see the table here developed by ptdirect.com.

References

[1] Wenger HA, Bell GJ. “The interactions of intensity, frequency and duration of exercise training in
altering cardiorespiratory tness.” Sports Med. 1986 Sep-Oct;3(5):346-56.

[2] Helgerud, Jan et al. “Aerobic High-Intensity Intervals Improve V˙ O2max More Than Moderate
Training.” Medicine & Science in Sports & Exercise. 2007:665-671

Training to Improve the Big Three. http://faculty.washington.edu/crowther/Misc/RBC/model2.shtml

http://www.ptdirect.com/training-design/training-fundamentals/ tt-training-guidelines-for- tness-

components

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