Bacorro,Claudette S.

11-kentucky

How to Set FITT Goals Based on Training principles to

Achieve and/or Maintain HRF
Heath-Optimizing Physical Education discusses the use of FITT goals for health
related fitness. Principles of Training:
1. Overload Principles
Simply put, the overload principle relies on the premise that to
improve, the muscle must produce work at a level that is higher than its
regular workload. With the overload principles, the FITT goals are
adjusted.
FITT stands for:
F-Frequency, refers to how often the exercise is done.
I-Intensity, refers to how hard the activity or exercise is.
T-Time, refers to the duration or how long the exercise
will take. T-Type, refers to the kind of activity or
exercise to engage in.
2. Progression Principles
For a program to achieve more grains, it must be progressive. This
means that as the body adapts to the initial overload, the overload must be
adjusted and increase gradually.
3. Recovery Principles
An athlete needs rest and recuperation for the body to adjust
properly.
4. Reversibility Principles
All grains due to exercise will be lost if one does not continue the
exercise. The body will not be able to maintain levels of fitness without
maintaining exercise. Muscular atrophy or the shrinking of muscles occur.
5. Specificity Principle
The specificity principles states that each from of activity would
produce different results. This means that if one has specific grains in
mind, one must aptly plan and execute activities that would target those
goals.
6. Variation principles
Adaptation can be maximized by varying physical activity. An
athlete may hit plateau with a constant, unchanging routine.
7. Individualization Principles
No two people are truly alike. Each individual has a certain unique
set of physical characteristics.
8. Maintenance Principles
Exercise must be regular to stay fit and healthy. By following all the
other principle above, taking into the consideration the principles of FITT,
one can maintain a healthy level of fitness.

Activity 4
Bacorro,Claudette S.
11-kentucky

a. Describe how the FITT principles apply to sports.

* a brief guide on how often you should train (Frequency), how hard you
should train (Intensity), what type of training you should be doing (Type) and
how long you should be training for (Time).

b. Describe the overload principles in terms of individual sports.

* to improve any aspect of physical fitness the individual must continually
increase the demands placed on the appropriate body systems.
c. How does the progression principle apply to the sport of swimming?
* This is all about the need to gradually increase the workload that you put your
body through. It is essential to combine swim training and rest, whilst at the
same time increasing the stress that the body is put through.
d. What is the specific principle? Describe the concept in terms of
martial arts training.

* the adaptation of the body or change in physical fitness is specific to the type of
training undertaken.