2) IDENTIFY, DESCRIBE, AND ADD ILLUSTRATION (IMAGE/PICTURE) – 25 pts

a. F.I.T.T. principle (4)

The F.I.T.T principles are used to help an individual to determine how long and hard he
or she should exercise and essentially in making work our plan. Practicing these
principles will definitely result to more efficient and effective performance. This
abbreviation stands for Frequency, Intensity, Time, and Type.

1. Frequency pertains to the number of times or how often will you exercise. This
principle can be based on the factors such as what type of exercise you are going
to do and your goals are. For instance, you may choose to exercise for 3 days per
week.

2. Intensity is how hard or extreme will the workout be. According to Stretchcoach
“the best way to gauge the intensity of your exercise is to monitor your heart rate”.
intensity can be monitored by heart rate, perceived exertion, the talk test, a heart
rate monitor, or a combination of those measures as explained by Very well fit.

3. Time refers to the time you will dedicate on performing the workout you have
selected for each session. Very well fit explains that time “will typically depend on
your fitness level and the type of workout you're doing”.
 4. Type is a principle that is focused on what exercise you will be doing. Stretch
coach gave an example, they said if “you’re looking to improve your cardio-
vascular fitness, then exercises like walking, jogging, swimming, bike riding, stair
climbing, aerobics and rowing are very effective. For weight loss, any exercise
that using a majority of your large muscle groups will be effective”.
Example of Workout plan according to F.I.T.T

b. Principles of training (4)

To be able to exercise in the most efficient and effective way and as well as
prevent and avoid injuries certain principles of training must be followed.
Some of these principles include Overload, specificity, reversibility, and
variance.

Overload

This principle simply suggests that to achieve improvement and development the F.I.T.T
as discussed above must be increased. This will result to adaptation. The adaptations
are improvements in endurance, strength, or muscle size as explained by ISSA.
Specificity
Specificity is relevant and is derived from the observation that adaptation is particular to
the performed exercise. Hence, if the goal is flexibility the exercise must be specific to
flexibility.

Reversibility

Also known as “use it or lose it”. This principle highlights that when you will stop
exercising you will lose the benefits and the effect of it provides you.

Variance

Suggest that minor changes is crucial in achieving or yielding more consistent gains in
performance. It also will keep your body interested and up to different challenges.