Lesson 4: MFIT Principles

Learning outcomes:

At the end of the lesson, the students are expected to:

a. designed an individualized exercise program and;
b. trained at a level to match one’s needs and abilities.

Motivation:
1. What is the kind of PA you would love to do most?
2. Is your body comfortable in doing it?
3. Do you have always the time in doing it?

Conceptualization:

What is an MFIT/FITT Principle?

MFIT stands for Mode or type of exercise, frequency, and time or in some references
it’s also called FITT or frequency, intensity, time, and type. The FITT principle is a tried-
and-true method of putting together an efficient workout plan. It’s especially useful if
you’re someone who thrives on structure, as you can think of the components as a set
of rules to follow. It’s also great for monitoring your exercise progress with
cardiovascular activity and strength training.

The Different Modes of Exercises

Exercise is a good way to develop a healthy heart, mind, and body. Healthy
hearts are developed when a person perform the recommended daily aerobic exercise
routine. They help keep the heart's blood flow unclogged and keep its surrounding
muscles and tissues healthy. Most recent research have shown that people who does
daily exercise helps keep the mind more alert, and regular exercisers have a more
positive outlook. Healthy body is inevitable for daily exercisers since they develop more
strength and flexibility, plus a healthy heart and a healthy mind. An exercise is also a
good way to prevent and control chronic health problems caused by unhealthy diet and
stress. The following modes of exercises can be done singly or in combination with
other modes.
Aerobic Exercises or Cardio Workouts are movement exercises.

Performing this kind of exercise benefits your heart and lungs. These exercises
strengthen the heart and improve the capacity of the lungs. It also helps control weight
and increases flexibility. Another important factor you get from this is that it helps you
become more alert and energetic and increase your mobility. The most common
practices of these exercises are walking, jogging, dancing, basketball, biking,
kickboxing, step-ups or step aerobics, and swimming. Aerobic exercises are generally
safe and exercise enthusiasts can perform them every day. But beginners should
perform them at a low intensity. Moderate and high intensity aerobics are for
intermediate and advanced exercisers.

Anaerobic Exercises or Resistance Training or Strength Training are muscle

development exercises.

Performing this kind of exercise helps you build muscles in specific areas. The benefits
you get from this exercise; it improves muscle strength, muscle size and improves
endurance. It may also help increase your bone density. The best examples of these
exercises are dumbbell exercises, weightlifting, and exercising using gym equipment.
Anaerobic exercises should only be done every other day to give your muscles and
joints time for rest and relaxation. Practicing this exercise everyday may hurt you more
than build healthy muscles. When muscles are tense, you would tend to experience
more cramps and overused joints can cause sprains and injuries. The negativity of this
exercise is that it may decrease your flexibility.
Stretching is practiced whenever you feel some tension in your muscles.

Stretching improves your body's overall flexibility. It may also reduce muscle cramps
and tension. Stretching may also aid in preventing injuries. Stretching is a beneficial part
of any exercise program or any sports activities. Fitness instructors and fitness experts
would recommend exercisers to practice stretching before and after an exercise routine.
Warm-ups are done before an exercise routine to warm your body and to prepare your
muscles and joints for your regular exercise routine. Cool-downs are done after your
regular exercise routine to cool your body's temperature down. Stretching is usually
incorporated during these practices. A good stretching incorporated with a breathing
routine can be as effective as any other method of relaxation. A systematic stretching
and breathing routine such as yoga is beneficial to the mind and body. It reduces anxiety and
muscle tension and increases your body's range of motion. Stretching to the point that it hurts
can cause injuries so beware of overstretching.
Calisthenics or Body Conditioning Workouts are workouts without using equipment.

It is a variety of movements using your own body for resistance. These are simple
gymnastic exercises designed to develop muscular tone. The origin of the word
calisthenics comes from Greek in which the meaning is a combination of beauty and
strength. The benefits you get from this exercise are improved body strength, posture,
and flexibility. Sit-ups, push-ups, squats, and lunges are the most well-known practices
for this type of exercise. Pilates and some yoga postures are fast becoming a trend for
this mode of exercise. The practice of calisthenics can be used as a warm-up before
any exercise program or it can be practiced as a regular exercise routine.
Plyometrics are power improvement workouts designed specifically for athletes and
advanced exercisers, or for exercisers who have a well-conditioned body.

Training with this mode of exercise increase muscular strength and improve a specific
skill whether it is to jump higher, jump longer, throw farther or hit harder. Systematic
plyometric exercises follow a specific pattern of muscle contractions. These exercises
use movements that develop the ability to generate a large amount of force quickly. The
most common exercises from ordinary exercisers for this type are jumping rope,
jumping jacks, throwing and catching ball on wall, and boxing with a punching bag. Take
note, though, that the exercises mentioned are not systematic plyometric exercises.
They only become systematic plyometrics when exercisers use muscle contractions
specifically when and how to do it. These are usually practiced under supervision by
fitness experts or by athletes' coaches. There are techniques and rules to follow when
training with plyometrics especially if you are training for a specific sport. Be aware,
though, that these types of exercises are injury prone especially for beginners and
people who do little or no exercise. More systematic examples of plyometrics are push-
ups with a clap in between each push-up, jump squats, and playing catch with a
medicine ball. Excessive training with plyometrics may also wear down your bones and
joints. Practice this type of exercise only about two days a week if you are not an
athlete.
Frequency
This refers to how often you exercise. The point is to meet your goals without
overtraining the body.
 When it comes to cardio: As a general rule, aim for a minimum of three cardio
sessions per week. If you’re looking to lose weight, you might increase this
number to five to six sessions.
 When it comes to strength training: It’s recommended to do some sort of
strength training three to four times per week.
  Also includes rest days: Also account for rest days when putting together your
plan. It’s important to give your muscles a chance to recover.

Intensity

This refers to how difficult an exercise is. When it comes to strength training
If you’re new to an exercise program, you don’t want to make the plan too challenging.
This could lead to injury or burnout.
Start at a level that feels comfortable, and then gradually increase the difficulty as your
strength and endurance builds.
With strength training, there are three primary methods you can use to measure
intensity:
1. amount of weight lifted
2. number of repetitions completed
3. number of sets
When it comes to cardio;
To measure how hard you’re working during a cardiovascular exercise, you can look to
your heart rate, which is measured by beats per minute (bpm).
This starts with determining your target hear rate zone for your fitness level and age.
The heart rate zone you’re meant to target is based on a percentage of your maximum
heart rate (MHR).

1. Find your max heart rate (MHR)

To find your MHR, use this calculation: 220 minus your age = MHR.
For example, if you’re 19 years old, your MHR is 195 (220 – 25 = 195 MHR).
2. Find your target heart rate zone
Aerobic exercise is when your heart rate reaches between 70 and 85 percent of your
MHR. You’re also getting a workout when your heart rate reaches 50 to 70 percent of
your MHR.
To find your target heart rate zone, use this calculation: MHR multiplied by percentage
rate in decimals.
So, this looks like: 195 x 0.50 = ~97 and 195 x 0.85 = ~165
Calculate Maximum Heart Rate (MHR) based on age and gender (aqua-calc.com)
Time

This refers to the duration of each exercise. It is recommended to have at least 150
minutes of moderate-intensity exercise or at least 75 minutes of high-intensity exercise
a week.
This can look like 30 minutes of moderate exercise or 15 minutes of intense exercise a
day.
Of course, you can increase or decrease this duration based on several factors,
including current fitness level, age, weight, health, and others.
A cardio workout is recommended to last a minimum of 30 minutes. This can be longer,
depending on the exercise. A long bike ride, for example, could take up to 2 hours.
Resistance workouts usually last between 45 and 60 minutes.
Don’t add time to your workouts until you’re ready to do so. Once your endurance
builds, you can gradually increase the time spent exercising.
Benefits
There are many upsides to using the FITT principle to guide you toward your fitness
goals. It’s good for busting through plateaus. Hitting a plateau is a common concern for
those who are trying to reach their fitness goals. When you notice that your weight is no
longer budging, you can look to your FITT plan and find ways to improve it. For
example, if you’ve been walking for 4 weeks straight, you can add jogging to the plan to
get the scale moving. It’s great for alleviating boredom
In addition to busting through plateaus, the FITT principle encourages cross-training.
This is when you use several modes of training to reach your desired fitness goals.
For example, you may alternate between walking, strength training, and dancing to help
you see results — and keep boredom at bay. Cross-training comes with several other
benefits. For example, it helps reduce the risk of injury since you won’t be overusing the
same muscles or joints. It can be used by all fitness levels You don’t have to be an avid
gymgoer to use this method. It’s great for beginners, as it teaches you the basics of
putting a fitness plan together.
Examples of FITT
Incorporating the FITT principle into your life can be simple. Here’s how you can use it
with cardio and strength training.
If your goal is to lose weight, your fit plan might look like this:
 Frequency: Get your heart rate up during 3 to 6 days of the week.
 Intensity: This will depend on your current fitness level. For a high-intensity
workout, aim to reach 70 to 80 percent of your maximum heart rate.
 Time: Aim for around 20 to 30 minutes per workout. You can increase the
workout length as your endurance builds.
 Type: Any type of cardiovascular training, such as dancing, walking, running,
rowing, jogging, hiking, cycling, swimming, etc.
FITT example for cardiovascular exercise
 Frequency: 4 days a week
 Intensity: moderate, 60 to 70 percent heart rate
 Time: 30 minutes
 Type: jog
FITT example to increase strength
 Frequency: 4 days a week
  Intensity: intermediate, 3 sets of 10 to 12 reps
 Type: could be various leg exercises, such as deadlifts, hamstring curls, squats,
standing calf raises, leg extensions, and leg press or alternatives
 Time: 45 to 60 minutes
Before you create your plan, get concrete about your goals.
Try SMART planning to assist you, or ask yourself these questions:
 What’s my current fitness level?
 What do I want to achieve in the next month? Next 3 months? Next 6 months?
 What types of exercises do I like to do?
Don’t make the plan too hard

For example, when strength training, the goal is to push your muscles to the point of
fatigue without overexerting them. Only increase the weight for an exercise when you
can still maintain proper form.
FITT Chart example

Consider time when adjusting your intensity

The intensity of your workouts can also depend on the length and frequency of them.
For example, you may ramp up the intensity on a HITT workout when you know that it’s
only 10 minutes.
Add variety to your workouts
To achieve a balanced body, you need to work several different muscle groups. This
can mean doing different kinds of activities for fitness. It’ll also help you avoid the
dreaded exercise rut.
The takeaway
Regardless of your fitness level, you can implement the FITT principle as a way to
create an effective exercise program.
This will help you reach your fitness goals, bust through plateaus, and stay consistent
with your workouts.
Before starting any exercise program, you may want to consult with your doctor to
ensure you’re safe to do so. This is especially important if you have any preexisting
health conditions.
Overall, know your limits.

Only gradually increase the intensity once you’re comfortable.

It’s your workout plan, so always feel free to tailor it to fit you!
Assessment/Activity
Design your personal exercise program that suits your health status or
condition. (20 pts)