How to set FITT Goals Based on Training

Principles to Achieve and/ or Maintain

HRF
Effective training takes time and patience. If one
adheres to the proper principles of training,
results will definitely be seen. Performance will
be improved, and physiological changes will
occur as well. A proper program of exercise
keeps in mind
 Three principles training

1. Overload principles
2. Progressive principles
3. Specificity principles
 Overload Principles

● You tell john that if he wants to develop strength in his legs, he

must focus on the principle of overload, which means that he
must work his body, in particular his legs, with a great workload
than normal
● John‘s body is used to his workout of light weights and high reps.
If he wants to develop strength in his legs, he must increase his
weights and workload to an intensity that enables him to only be
able to complete three sets of eight reps. Exercises such as leg
presses, leg curls, and squats are examples of exercises that can
be used with overload to improve John's leg strength
Progressive Principle

● As John's fitness level improves and

his workouts become easier, he will
need to make more adjustments to his
leg routine.
Both progression and overload can be achieved by
using the FITT approach to guide your changes

● Frequency
○ How often you train (once or twice per week)
● Intensity
○ How hard you train (workload, high or low intensity)
● Time
○ How long you train for (20 mins or an hour)
● Type
○ The kind of training you do (circuit training or cardio)
Specificity Principle

● John’s second goal is to become a better climber on

hills.You recommend that he apply the principle of
specificity, which means that, through specific
practice,his body will adapt to whatever he wants it
to do. If John wants to become a better climber, he must
climb hills. Although the leg exercises will improve his
climbing compared to him jumping on his bike and
practicing climbing.
Recovery Principle

● An athlete needs rest and recuperation for the

body to adjust properly. Adaptation to physical
activity occurs gradually and naturally, but time
must be allowed for the body to regenerate
and build.
Reversibility Principle

● All gains due to exercise will be lost if

one does not continue the exercise. The
body will not be able to maintain levels of
fitness without maintaining exercise
Variation Principle

● Adaptation can be maximized by

varying physical activity. An athlete may hit
plateau with a constant, unchanging routine.
Sometimes, repetitive stress injuries might
develop pot of the same routine performed
over and over again.
Individualization Principle

● No one person is totally alike. Each individual

has a certain unique set of physical
characteristics. Therefore, some training or
exercise programs are tailor made for certain
individuals, especially for those with specific
needs, strengths, or limitations, and conditions.
 Maintenance Principle

● Exercise must be regular for fitness to

be maintained. By following all the other
principles, taking into consideration the
principle of FITT, one can maintain a health
level of fitness.