PATHFIT 2

Exercise Based Fitness Activity

1st Grading

 Components of Physical Fitness

 Aerobic and Anaerobic Exercises

 Basic Squats

FITT and Principles of Training

F.I.T.T – Frequency/ Intensity/Time/ Type
F.I.T.T - Frequency
• How often you will exercise/workout.

Example: once a week, twice a week,

five times a week.
F.I.T.T - Intensity
• How hard you work during exercise.

3 Levels of Exercise Intensity

1. Low
2. Moderate
3. Vigorous
F.I.T.T - Time
• How long you exercise during each session.
F.I.T.T - Type
• What kind of exercise you do.

⮚ Endurance
⮚ Strength
⮚ Balance
⮚ Flexibility
⮚ Aerobic/Anaerobic
⮚ Plyometric Exercise
Principles of Training
 Overload

• In order to progress and improve our fitness,

we have to put our bodies under additional
stress. 

• Applying this training principles will cause

long-term adaptations, enabling our bodies to
work more efficiently to cope with this higher
level of performance.
Specificity

• This principle relates to the type of

training that you do. It should be
specific to the skill/attribute that you
want to develop.
Progression

• States that an exercise need to gradually

increase the workload that you put your
body through.

• It is essential to combine training and rest

whilst at the same time increasing the
stress that the body is put through.
Reversibility
• Fitness will be lost if the training load is reduced (meaning overload is
not achieved) or if a person stops training, for example if they are
injured.
Variance/ Variety
• Try to vary your training, to keep you interested and to give your body a different
challenge. Remember a change is as good as a rest.
• If every training session is the same, a person can lose motivation and enthusiasm
for training