FITT Principle

• Frequency – refers to how often you are physically active and is

usually measured in days per week
• Intensity – describes how hard your body is working during
physical activity, and it is often described as light, moderate or
vigorous. It also includes the amount of repetition or sets given in
a workout
• Time – measures long you spend being physically active during
your daily routine
• Type – describes what kind of activity you choose such as
walking, hiking, weight training or swimming
 Phases of Exercise
• Warm up – is the first exercise in the workout. It aims to heat or ready the
muscles and the body before the workout starts.
• Stretching – is done before the conditioning exercises or the main workout
proper. It helps to lessen the possibility of cramps and it helps in muscle
recovery.
• Main Workout – is the main exercise in a workout. Main workout uses
moderate to high intensity. It focuses on the muscle groups that an
individual is trying to target in a workout or training
• Cool down – it helps the body to relax after the workout and helps the
muscles to recover after a strenuous exercise.
 MAJOR MUSCLE
GROUPS
 Shoulder muscles
 MAJOR MUSCLE
GROUPS
Biceps and Triceps
 MAJOR MUSCLE
GROUPS
Core/Abdominal muscles
 MAJOR MUSCLE
Quadriceps
GROUPS
 MAJOR MUSCLE
Hamstrings
GROUPS
 MAJOR MUSCLE
Calf muscles
GROUPS