The document discusses the FITT principle for exercise prescription, which stands for Frequency, Intensity, Time, and Type. It then provides definitions and guidelines for each factor of FITT. For example, it recommends cardio conditioning 3-5 times per week for frequency, using a target heart rate or talk test to monitor intensity, and aiming for 20-60 minutes for time. The document then covers components of workout plans like repetitions, sets, and estimating one-repetition maximum to determine training load. It concludes with an overview of different types of workouts like strength, hypertrophy, endurance, and maintenance.

1. FITT Principle & Muscular
Strength Workout Plan
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2. FITT: Your Exercise Prescription
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Frequency: how often you work.
Intensity: how hard you work.
Time: the length of time, or duration, that you work.
Type: the specific type or mode of activity you choose.

3. FITT Principle
The first FITT factor is frequency.
Factors to consider with Frequency:
- Cardiovascular Conditioning
- Your current fitness level
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Term to Know
Frequency
Refers to the
number of times
per week you
engage in
physical activity
or exercise.

4. FITT Principle
The second FITT factor is
intensity.
Ways to determine Intensity:
-Target Heart Rate Monitoring
-Talk Test
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Term to Know
Intensity
The difficulty or
exertion level of
your physical
activity or
exercise.

5. Intensity
1) One reliable measure of
intensity is performing a
target heart rate check.
2) Second method for
monitoring intensity is
the talk test.
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Term to Know
Heart rate
The number of
times your heart
beats a minute.
Talk Test
Your ability to
carry on a
conversation
while exercising.

6. FITT Principle
The third FITT factor is
time.
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Term to Know
Time
The duration of
a single workout,
usually
measured in
minutes or
hours.
A workout that is too brief may
result in limited progress.
A workout that is too long will
increase your risk for injuries.

7. FITT Principle
The fourth FITT factor is type.
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Term to Know
Type
The particular
type of physical
activity or
exercise you
choose to do.
The mode of activity you
choice depends on:
1) What you enjoy doing
2) How much time you have
3) Can you afford the activity

8. Workout Plan Components
A repetition, or rep, is the
most basic component of a
resistance-training program.
If you do ten push-ups, one
right after the other, you have
done one set of ten reps.
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Term to Know
Repetition (rep)
One completion
of an activity or
exercise.
Set
A group of
consecutive reps
for any exercise.

9. Workout Plan Components
To determine your training
load, you must first
determine your one-rep
maximum (1RM).
Reasons for testing 1RM:
- Determining training load
- Identify strengths/weaknesses
- Helps keep track of your progress
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Term to Know
One-rep
maximum (1RM)
A measure of a
lifter’s absolute
muscular strength
for any given
exercise.

10. Workout Plan Components
When you have computed or estimated your 1RM, you
can use the results to determine your training load.
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Beginners
should start
using
50 to 60
percent of
their 1RM.
Experienced
lifters can use
75 to 85
percent of
their 1RM.

11. Workout Plan Components
Skeletal muscles work
together to produce two
complementary, or opposing,
actions: contraction and
extension.
Terms to Know
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Contraction
The shortening of
a muscle.
Extension
The stretching of a
muscle.

12. Progressive Resistance
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Stages of Personal Fitness Progress
Initial Stage
Improvement Stage
Maintenance Stage

13. Types of Workouts
Basic resistance-training goals include:
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Strength
Plan designed to
increase strength
and power. High
weight & low reps.
Plans that have
training load >
80% of 1RM.
Hypertrophy
Plan designed to
increase muscle
size.
Plans that have
Training load @
65-80% of 1RM
Endurance
Plan designed to
improve muscle
endurance.
Produce lean
muscle mass thru
high reps & low
weight.
Fitness
and
Toning
Plan designed to
Maintain current
levels of strength.