Visualizing fitness & exercise programs - FITT Protocol fitness, health promotion, Sports, Sports physiotherapy

1. Visualizing Fitness & Exercise
programs – F.I.T.T. Protocol
Dr. Mumux Mirani
(MPT Sports)
Asst. Professor
S. R. C. P.

2. Relate Fitness according to this picture…

3. Fitness means…
 “one’s ability to execute daily activities with
optimal performance, endurance, and strength
with the management of disease, fatigue, and
stress and reduced sedentary behavior.”

4.  Maintaining a good level of physical fitness is important. However, it can be
difficult to determine what fitness entails.
 Being physically fit depends on how well a person fulfills each of the
components of being healthy.
 When it comes to fitness, these components are:
 cardiorespiratory fitness
 muscular strength
 muscular endurance
 body composition
 Flexibility
These sections will look at each of these components individually.

5. Components of a Workout
 Warm Up- Light workout before that increases your heart rate for
main workout
 Stretching- Move muscles/joints in a full ROM
 Exercise- Moderate-vigorous activity (60-85% MHR)
 Cool Down- Light/Moderate exercise at the end of a work out

6.  Progression- adding weight/intensity gradually to your workout over
a period of time to achieve a higher level of fitness
 Overload- intensity of a workout about above your level of fitness
done in order to achieve a higher level of fitness over a period of
time
 Rest & Recovery- period of time between workout days when you
don’t workout and your body builds and repairs muscle

7.  Specificity- preforming an exercise or skill to become better at that
exercise or skill
 Diminishing Returns- if you continue to do the same
workout/exercise you will stop gaining a higher level of fitness
 Reversibility- training stops and the effects of the exercise is lost and
physical fitness declines

8. F.I.T.T. Principles

9. What is it?
 The F.I.T.T. Principle is one of the foundations of
exercise, a set of guidelines that help you set up
a workout routine to fit your goals and fitness
level while helping you get the most out of your
exercise program.

10. What Does F.I.T.T. Stand For?
 F – Frequency
 I – Intensity
 T – Time
 T - Type

11. Frequency
 How often you exercise.
 For Cardio Exercise: Exercise Guidelines suggest moderate exercise five days
a week or intense cardio three days a week to improve your health. For
weight loss, you may need to do up to six or more days a week.
 For Strength Training: The recommended frequency here is 2-3 non-
consecutive days a week (at least 1-2 days between sessions.

12. Intensity
 How hard you work during exercise
 For Cardio Exercise: The general rule is to work in your target heart rate
zone and focus on a variety of intensities to stimulate different energy
systems.
 For Strength Training: The exercises you do (at least 8-10 exercises), the
amount of weight you lift and your reps and sets determine the intensity of
your strength workouts. In general, you want to lift enough weight that you
can only complete the desired number of reps (around 1-3 sets of 8-16 reps of
each exercise).

13. Time
 How long you exercise
 For Cardio Exercise: The exercise guidelines suggest 30-60 minutes of cardio
(or working your way up to that). How long you exercise will not just be
dependent on your fitness level, but also your intensity. The harder you work,
the shorter your workouts will be.
 For Strength Training: How long you lift weights depends on the type of
workout you're doing and your schedule. For example, a total body workout
could take up to an hour, whereas a split routine could take less time.

14. Type
 The type of activity you're doing
 For Cardio Exercise: Any activity that gets your heart rate up counts as
cardio - Running, walking, cycling, dancing, sports, etc.
 For Strength Training: This pretty much includes any exercise where you're
using some type of resistance (bands, dumbbells, machines, etc.) to work
your muscles. Bodyweight exercises can also be considered a form of strength
training, as well, although building strength will likely require more
resistance.

15. Why Is It Important?
 The F.I.T.T. Principle is important because it outlines how to manipulate your
program to get in shape and get better results. It also helps you figure out
how to change your workouts to avoid boredom, overuse injuries and weight
loss plateaus.

16. Max and Target Heart Rate
 Max Heart Rate
 220 minus your age
 For me it is 220-25=195
 Target Heart Rate
 50%-85% of Max Heart Rate
 For me its 195 * .5= 98 for the low end
 195 * .85= 166

17. Now You
 What is your Max and Target heart rate?
 MHR = 220 – age
 THR = MHR * .80
 Put your max and target heart rates on the very top of your fitness-program
checking/project.
 Write MHR = _____ THR =_______