The FITT principle 1
The FITT principle
The FITT principle 2
What you will learn about
in this topic:
1. Components of the FITT principle
2. Reversibility
The FITT principle 3
Learning objectives
By the end of this presentation you
should be able to:
• Understand what FITT stands for
• Describe how to use FITT when
planning a training session
• Explain each of the FITT
components
The FITT principle 4
The FITT principle
FITT stands for Frequency,
Intensity, Time and Type.
All of these principles must be taken
into consideration when undertaking
a training programme.
The FITT principle 5
By combining these four elements, a
person may achieve the minimum
level of fitness, or by adapting them
further and increasing the intensity,
a person can train to a higher level.
The FITT principle 6
Frequency
Frequency is the number of times
exercise is undertaken in a week.
The more times a person exercises the
more often their body is put under
stress.
Exercising between three and five
times a week is the recommended
amount to reach the minimum level of
fitness.
The FITT principle 7
Top-class sportspeople have to train
a lot more frequently, often several
sessions a day, but training very
hard, every day, can also be
harmful, even for a top-class
athlete.
The FITT principle 8
Intensity
Intensity is the level of difficulty of
the exercise.
In cardiovascular training, working
in a target zone of 60 to 80 per cent
of the maximum heart rate is the
level where fitness will usually
increase.
The FITT principle 9
When training for strength, the
intensity is calculated in the same
way.
A person can train within the target
zone by finding the maximum
weight they can lift and working to
60 to 80 per cent of that weight.
The FITT principle 10
As the amount of weight lifted
increases with training, this will add
to the intensity.
The FITT principle 11
Time
Time refers to how long
an exercise sessions
lasts.
30 minutes, to include a warm-up,
is the recommended length of a
session in order to maintain good
health and fitness.
The FITT principle 12
The following are useful rules to
follow in an exercise session:
1. Keep your pulse at 60 to 80 per cent
of its maximum for 20 minutes (the
maximum can be calculated by using
this formula: 220 – your age).
2. Warming-up is not included in the 20
minutes.
3. The time begins when the pulse is at
60 per cent of your maximum.
The FITT principle 13
Type
Type refers to the variety of
training a performer undertakes.
If general fitness is the aim, it can
be a matter of personal preference
to suit the individual.
The FITT principle 14
If training for a specific event then
less of a choice can be made, as the
training should reflect the activity.
In this instance, type links closely
with the principle of specificity.
The FITT principle 15
Task
1. In pairs, discuss what would happen if
you suddenly stopped training due to an
injury.
2. In a different pair, discuss how you think
the body changes if you cannot follow the
FITT principle.
The FITT principle 16
Reversibility
Reversibility is the result of
stopping or not training frequently.
Just as the body will increase in
strength, tone and skill with
exercise, it will lose them without it.
The FITT principle 17
The body needs to be stressed in
order to maintain and increase
strength.
After an injury or illness, an athlete
may have lost their strength and
skill.
The FITT principle 18
Remember,
if you don’t use it,
you lose it!
MONDAY TUESDAY
WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
WEEK 1 Circuit
Training
Continuous Training Day
Training
Continuous Circuit Rest Day
Training
Training
Match
day
WEEK 2 Circuit
Training
Continuous Match day
Training
Continuous Circuit Rest Day
Training
Training
Match
day
WEEK 3 Circuit
Training
Continuous Training Day
Training
Continuous Circuit Rest Day
Training
Training
Match
day
WEEK 4 Circuit
Training
Continuous Match day
Training
Continuous Circuit Rest Day
Training
Training
Match
day
WEEK 5 Circuit
Training
Continuous Training Day
Training
Continuous Circuit Rest Day
Training
Training
Match
day
WEEK 6 Circuit
Training
Continuous Training Day
Training
Continuous Circuit Rest Day
Training
Training
Match
day
The FITT principle 19
Exam questions
1. What is reversibility? Give an
example of how this can affect a
sportsperson.
2. When training for a sport,
explain how one element of the
FITT principle can help an
athlete improve their
performance.
The FITT principle 20
What you have learnt
in this topic:
1. Components of the FITT principle
2. Reversibility
The FITT principle 21
Learning objectives
You should now be able to:
• Understand what FITT stands for
• Describe how to use FITT when
planning a training session
• Explain each of the FITT
components