Physical Fitness Principles and FITT Principles: A Guide to Exercise Routine Development, Exercises of Physical Activity and Sport Sciences

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PHYSICAL FITNESS

PRINCIPLES AND

FITT PRINCIPLES

Discuss the different physical fitness principles and FITT principles Integrate FITT principles in exercise routine; Recognize the importance of physical Fitness principles in exercise routine.

Lesson Objectives

• (^) are the guidelines for

developing a physical

activity plan to improve

your health.

PHYSICAL FITNESS PRINCIPLES

EXERCISE PRINCIPLES :

• (^) SPECIFICITY
• (^) OVERLOAD
• (^) REVERSIBILITY
• (^) PROGRESSION
• (^) DIMINISHING RETURNS
• (^) INDIVIDUAL DIFFERENCES
• (^) PRINCIPLE OF ADAPTATION TO

STRESS

• (^) REST,RECOVERY, AND

EXAMPLE S:

• (^) lf you want to be a better runner, you should train by running progressively further and longer.
• (^) If you want to be a better sprinter, you should train using exercises that help increase your speed.
• (^) If you want to be a better ice hockey player, you should skate and play on the ice.
• (^) A sprinter should train for sprinting and not for marathon running, and likewise, a bodybuilder should focus on strength training rather than training that focuses

• (^) We have to put our bodies through more stress if we want to get stronger and more fit. Using this training principle will cause long-term changes in our bodies that will make them work better and let us train at a higher level the next time.
• (^) The overload principle is a way to train your body that involves pushing it to work harder than it can right now on purpose. Principle of overload

Principle of Reversibility The reversibility principle in exercise states that when you stop exercising, you lose the benefits of training. It's also known as the "use it or lose it" principle.

EXAMPLE S:

• (^) A runner who takes three months off due to a knee injury will experience a decrease in aerobic capacity. When they resume training, they'll need to start slowly and gradually increase their distance.
• (^) A bodybuilder who takes a two- week vacation may lose some of their muscular gains. Body Builder Marathon runner

EXAMPLE S:

• (^) Push-ups: An isotonic exercise that can be progressed by increasing the number of repetitions
• (^) Wall sits: An isometric exercise that can be progressed by increasing the time spent in the position

The principle of diminishing returns states that as you increase one input in a production process, the additional output will eventually decrease. This is because the effectiveness of each additional unit of input decreases. Principle of Diminishing Returns

The principle of individual differences in exercise states that each person responds differently to the same exercise program. This is because each person is unique, with their own individual needs and preferences. Principle of Individual Differences

EXAMPLE S:

• (^) Two friends might start a weightlifting program together, but one might gain more muscle mass while the other gains more endurance.

EXAMPLE S:

• (^) a beginning weightlifter performs squats with 10 repetitions at 50 pounds. After 2 weeks of lifting this weight, the lifter notices the 50 pounds feels easier during the lift and afterwards causes less fatigue. The lifter adds 10 pounds and continues with the newly

• (^) Rest, Recovery, and periodization are important for exercise because they help your body adapt to the stress of exercise and avoid injury.
• (^) Benefits of rest, recovery, and periodization Helps your body adapt to exercise, Helps prevent injury, Helps prevent overtraining, and Helps you avoid plateauing or declining athletic performance. Principle of Rest, Recovery, And Periodization