Principles of

Training &
F.I.T.T.
Principle
Principle of Overload

▪ most basic law of exercise

▪ the only way to produce fitness

and health benefits is to make
your body do more than it
normally does.
Principle of progression

▪ the amount and intensity of

your exercise should be increased
gradually.
 ▪ after your body adapts to an
increased exercise intensity, your
activity/exercise becomes too easy.
You will need to increase the intensity
again. (do more work!)

Principle of Specificity

▪ the specific type of exercise

you do determines the specific
benefit you receive.
Principle of Individuality
❖ F = Frequency
❖

Intensity ❖ T=

Time
❖ T = Type
 Frequency refers to how often
a person exercises.

Intensity refers to how hard a

person exercises.

Time
refers to how long a person
exercises.
 Typ
e
refers to the
kind of
activity you do.
So, How do you know which
Exercises you should do or how
hard you should exercise to gain
Health benefits?
 By using the threshold of
Training and the
target
ceiling.

Threshold of training

▪ the minimum amount of overload

you need to build physical fitness.
 ? what is overload again?

▪ activity above threshold

builds health and wellness
benefits.

Target ceiling

▪ the upper limit of activity

▪ ideally you should exercise above
your threshold of training and below
your target ceiling

▪ correct range of physical activity

= target fitness zone
Target Ceiling

Exercise
Between
To gain health
And wellness
 benefits

Threshold of Training