The basic philosophy of what is

necessary to gain a training effect from

an exercise program.
 What do you think does FITT
stands for?
 How do we apply FITT in
physical activities?
 F.I.T.T. stands for:

 Frequency
 Intensity
 Type
 Time
 We will apply these concepts to the two types of
training, Cardio respiratory Training and
Resistance Training.
 Please keep in mind these are general guidelines for
individuals of low to moderate fitness levels.
 Use these guidelines to establish a program that fits
you best.
 Exercise a minimum
of 3 times per week.

 When you exercise, it

should be at least 60
minutes.

 Anything over 5
times a week really
does nothing for you.
• You must maintain your heart
rate in the Target Heart Rate
for the required time to gain
benefits.
• As we’ve discussed before, your
Target Heart Rate is
determined by your fitness level
and age. 
 It is necessary to
maintain your proper
intensity (target heart
rate) for a time that will
benefit you.

 Low Fitness individuals

should maintain their
heart rates in their
target zone for a
minimum of 12 to 15
minutes. 
• Choose an exercise that will involve as much pf the
body or the larger muscle groups such as the legs
and/or the back.
 Make sure the exercise is of a dynamic contracting
nature that involves movement.
 The exercise should be rhythmic to allow a consistent
intensity.
Click for Review
 What does F.I.T.T. stand for?
 How often should you exercise
to see results?
 What percentage of your Target
Heart Rate should you perform
at?
 Give me an example of an
exercise you would enjoy doing
to use the F.I.T.T Principle.
Frequency, Intensity,
Time, Type
3 times a week, 60 minutes
a day
50%- 70%
Answer may vary
 Create a 5-10 minutes home
fitness work out video.
 Observe if how are you apply
the FITT principle.
 http://www.sport-fitness-advisor.com/fitt-pri
nciple.html