Exercise is a physical

movement designed to make

our body stronger and more
fit.
 FOUR FACTORS TO DETERMINE
HOW MUCH PHYSICAL ACTIVITY
IS ENOUGH:

F. I. T. T.
FRE QUE NC Y
FREQUENCY

How often you

exercise
I NT E N S I T Y
 INTENSITY
How hard you exercise
T I ME
 TIME
How long you
exercise
T YP E
 TYPE
What kind of
exercise
 BASIC PRINCIPLES
A law/rule OF
that has to be EXERCISE
followed
Principle of OVERLOAD
Principle of PROGRESSION
Principle of SPECIFICITY
 OVERLOAD
FITNE
O V E D B Y S S
IMPR
TRAINING MORE THAN
YOU USUALLY DO
 OVERLOAD
Require your body to do
more than it normally
does.
 OVERLOAD MAY BE ACCOMPLISHED BY
INCREASING ONE OF THE 3 VARIABLES OF THE
F.I.T.T PRINCIPLE

How long you exercise

T

Intensity –I How hard you exercise

Frequency – How
F
often you exercise
 PROGRESSION
AMOUNT INTENSITY
EXERCISE
INCREASED
GRADUALLY
 PROGRESSION
Amount and intensity of your
exercise should be increased
gradually.
 SPECIFICITY
SPECIFIC TYPE
EXERCISE
TO DETERMINE
BENEFIT
 SPECIFICITY
Specific type of exercise you
do determines the benefit you
receive.
 PRINCIPLES OF TRAINING

You do more than you normally do OVERLOAD

You do activities specific to your activity. SPECIFICITY

You gradually increase your activity level. PROGRESSION

OVERLOAD, SPECIFICITY AND

PROGRESSION ARE NOT THE SAME AS
FREQUENCY, INTENSITY AND TIME
• 100m
•200m
•400m.
3000m
 RUNNING
EQUIPMENT
SPIKE SHOES

PISTOL/STARTING
GUN

HURDLE
 BATON

STARTING
BLOCK
 RUNNING
BODY SKILLS
POSITION
ARM AND SHOULDER
CARRIAGE
LEG ACTION
FOOT
ACTION
ON YOUR
MARK

SET

GO
SPRINT MIDDLE LONG RELAY HURDLE
S