The document outlines the FITTA principles for developing components of fitness, with F=Frequency, I=Intensity, T=Time, T=Type, and A=Adherence. It describes how to apply each principle, such as training a minimum of 3 times per week at 80-100% of maximum for strength, and holding stretches for 30-60 seconds to improve flexibility. Adherence involves being motivated to stick to a program through intrinsic reasons like enjoyment as training progresses.

1. F.I.T.T.A.

2. FITTA
F = Frequency
I = Intensity
T = Time
T = Type
A = Adherence

3. FREQUENCY
 How often training has to be done to have an effect.
 To increase Strength, Power,
Muscular Endurance and CV Endurance
a minimum of 3 training session a week is needed.
 To increase Flexibility training must be done within
every 36 hours (everyday)

4. INTENSITY
 How hard one has to train to get an effect.
 STRENGTH = 80 - 100% OF MAX
 POWER = 75 - 90% OF MAX
 M. ENDURANCE = 50 – 75% OF MAX
 HYPERTROPHY = 70 - 80% OF MAX
 MAX = ONE REP.MAX i.e. the maximum effort that
can be exerted in one single exercise

5. INTENSITY
EXAMPLE. 1.
 1RM = 50kg
Strength train with 45/50kg
Power train with 37.5/45kg
M.End train with 25/37.5kg
Hypertrophy train with 35-40kg

6. INTENSITY
 CV WORK AT % OF MAX HEART RATE
EXAMPLE.
To estimate maximum heart rate (eMHR) –
eMax HR = 220 – Age so, for a 20 yr old
= 220 – 20 = 200bpm eMHR – to calculate the level of intensity for
CV training calculate the training zone - 60-85%.
60% x 200 = 120bpm and
85% x 200 = 170bpm
so, training heart rate should be kept within this zone to improve
the CV system

7. INTENSITY
 TO IMPROVE FLEXIBILITY –
 Hold static stretches for 30-60 secs, try to
further stretch and repeat
 Use PNF (see later)

8. TIME
 How much time should be spent on the
exercises.
 For Weights Training, Resistance Training or
if doing sit ups, chins etc this is measured in
REPETITIONS, REPS and SETS

9. TIME
 STRENGTH = 1/6 reps
 POWER = 6/12 reps
 M.END = 12+ reps (all sets 2-6)
 CV END = 20mins plus
 FLEXIBILITY= Hold stretches for 30seconds +

10. TYPE
 The Type of Training Used.
 Circuit Training
 Resistance Training
 Plyometric Training
 Interval Training
 Fartlek Training
 CV TRAINING running, cycling, rowing etc
 Skill Work Against Resistance

11. TYPE
FLEXIBILITY
 Static holding a stretch – can be active or
passive
 Active contracting opposing muscle to
initiate a stretch
 Passive being pushed into a stretch
 Dynamic taking a joint from small to large range of
motion
 Ballistic taking a limb to it’s end of range then
bouncing (not recommended without static stretching
first)
 PNF stretching then holding against
resistance and then relaxing
(Proprioceptive-Neuromuscular- Facilitation)

12. ADHERENCE
 Being motivated to stick to a training programme.
 Stage 1. Discomfort Stage
Feelings of discomfort, wanting to
give up.
Motivation is largely extrinsic i.e. doing the activity to
gain an external reward - praise, to look good on
holidays, because friends are doing it, for a bet.

13. ADHERENCE
 Stage 2. Physical Stage
Begin to see changes in physique
Weight loss, Muscle gain,
Muscle tone, Better skin condition,
More flexibility, able to carry out
daily tasks easier.
Motivation is about 50/50 Extrinsic and Intrinsic
Intrinsic = for internal/personal reasons, because it
feels good, it is enjoyable, it is relaxing.

14. ADHERENCE
Stage 3 Psychological Stage
Exercise is mentally relaxing,
Feel psychologically good,
Having lots of mental energy
Adverse feelings if exercise missed
Motivation is Intrinsic

15. CLASS REVISION TEST
 Week 1 – Health and Fitness Definitions
3. What are the three components of health?
4. What is the definition of fitness?
5. Name 3 factors that will influence fitness
levels?

16. ANSWERS
1. Physical, Social and Psychological
3. “The ability to perform everyday tasks
without undue stress on the bodies
systems”
5. Heredity (i.e somatotype), Gender, Age,
Nutritional Status, Motivational Status

17.  Week 2 – Components of Fitness
3. What are the 6 components of fitness?
5. Define two of these components of fitness?

18. ANSWERS
1. CV (aerobic capacity), Strength, Flexibility, Muscular
Endurance, Power, Speed
3. CV –The ability of the heart and lungs to exercise for a
prolonged period of time
Strength- The ability of the muscles to apply maximum force
Flexibility- Range of movement at a joint
ME - The ability of a muscle to perform contractions against a
resistance over an extended period of time
Power - The ability of the muscle to overcome resistance with
high contractile speed
Speed- Maximum rate in which a person can move his/her
body

19.  Week 3 – Principles of Training
3. Explain what is meant by the principle ‘overload’?
5. Explain two different ways in which you can apply the principle
of progression?
7. Explain what is meant by ‘specificity’ using a sporting
example?
9. ‘If you don’t use it, you lose it’ – which principle does this refer
to?

20. ANSWERS
1. Must work body harder than it is used to (think of
applying FITTA)
3. FITTA (slowly and gradually)
5. Training specific types of exercise for specific
adaptations (needs depending on sport, position
etc)
7. Reversibility

21.  Week 4 – FITTA
3. Use FITTA to and the principles of training to
describe a fitness training programme for you in a
sport of your choice?
What are you training for and why (specificity?)
What type of training will be used specific to your
needs?
How will you overload the body? (Frequency, Intensity,
Time)
How will you ensure you stick to your program?