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 FITT principle in exercise programming

 Components of an exercise training session

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 Aerobic (Endurance) Exercise (AE): Walking,

cycling, dance(Zumba), swimming, cross
trainer, rowing, etc…
 Resistance (Strength) Training (RT): Weight
lifting, circuit training, body building,
functional training, etc…

 Balance Exercises: Static or dynamic balance

exercises: Single leg stand, tandem
stance/walking, adding instability(Bosu, wobble
board, etc.)
 Core Exercises: Planks, TA brace, bridge -
Activation of core muscle separately or in
conjunction with other movements or exercises.
 Flexibility Exercises: Static or dynamic
stretching

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 Frequency – How often in a week.

 Intensity* – How much effort is exerted based
on %HR or RPE.
 Time – Time spent doing the exercise set or
routine.
 Type- what type of training- AE or RT
American College of Sports Medicine 2015

 Varies from one person to another.

 Proper exercise intensity should be reached
to stimulate fitness adaptations.
 Changes over time through continuous and
progressive exercise training.

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1. Target Percentage of Age Predicted

Maximum Heart Rate(MHR)
Formula of Age Predicted MHR=

220bpm-age
Multiply by the target intensity in decimal values=
e.g. 80% = 0.8

Example for a 30 year old male training at

75% MHR:
220-30 = 190bpm
190bpm x 0.75 = 142.5 or
143 bpm as target heart rate intensity for training

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2. Borg Rate of Perceived Exertion Scale (RPE)

for Aerobic Exercise
 Can be used to estimate aerobic exercise intensity.
 Readily available and easy to use.
 Effective training zone to improve health should reach
numbers 12-18, somewhat hard to very hard levels.
 Sample image

3. OMNI RPE Scale for Resistance Training

 Used to regulate and prescribe intensity of resistance
exercise.
 Easy to use tool to determine the weight to be lifted
in a specific exercise.
 Effective training zone to improve muscle fitness
should reach numbers 5-8, somewhat hard to hard
levels.
 see image

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 Description: repetitive and sustained muscle movement

 Examples: walking, running, cycling, swimming, cross
trainer, rower, etc…
 Targets: Cardiorespiratory, cardiovascular system and
prolong muscular performance
 Improves: Weight- maintenance or weight loss. Ability to
do work with minimal stress. Sports performance.

Frequency: 3 – 5 days per week

Intensity: Moderate to vigorous intensity, measured
by 65%-75% MHR or RPE of 12-16
Time: 30 to 60 minutes , continuous or intermittent
Type: Walking, cycling, running, swimming, cross
trainer or rower

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Frequency: 3 days per week, M-W-F

Intensity: Moderate intensity, 65%MHR or
RPE of 11-12
Time: 30 minutes, intermittent, 10 min x 3 bouts
Type: Walking

 Description: Use of resistance to increase effort in

performing a specific movement.
 Examples: Body weight, free weights and machine exercises

 Targets: Muscular and cardiovascular system

 Improves: General muscular fitness(strength, power and
endurance), glucose control(maintain blood sugar levels),
increase performance (speed and force production)

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Frequency: 2-3 days per week, with at least 48 hours

separating for each session
Intensity: Moderate to vigorous intensity,
OMNI RPE scale of 6-8
Type: Body weight, free weights or machine exercises
 Body weight – push-ups, sit-ups, squats, lunges, pull-ups
 Free weight (dumb bells, barbells, kettle bells, etc.) – bicep curls,
tricep press, bench press, lateral raises, front raises, etc.
 Machines: Lat pull down, cable row, leg press, etc…
Volume: 4-8 resistance exercises,
2-3 sets of 8-12 repetitions per exercise

Frequency: 2 days per week, T & F

Intensity: Moderate to vigorous intensity,
OMNI RPE scale of 6-8
Type: Body weight exercises
 Push-ups, sit-ups, squats, lunges, pull-ups & triceps dips

Volume: 2 sets of 10 repetitions per exercise

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 Description: Maintaining specific body

positions that activates core muscle groups –
abdominis, upper and lower back and chest
muscles
 Examples: Planks, bridge, single leg stand,
etc…
 Improves: Dynamic balance, stability, and
force production through enhanced kinetic
chain.

 Can be done in combination with RT

program
 Frequency: 2-3x per week
 Volume: 2-4 exercises, holding position for
10-30 seconds, 2-3x sets

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Description: Positioning a limb or joint to produce a

stretch response for increased flexibility.
Improves: Joint Range of Motion(ROM), recovery
and promotes blood flow
Frequency: 2-3x per week, usually done together
with AE or RT specifically during cool down.

Common Types: Static and Dynamic

 Static – Staying in place and slowly stretching
muscle/tendon group and holding position for 10-
30 seconds
 Dynamic – Stretching while moving, gradual and
repetitive change in body position towards full
ROM

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Precaution:

‘Always warm up before stretching exercises.

Stretching your muscles before they are
warmed up can result in injury. ’
https://go4life.nia.nih.gov/exercises/flexibility

Usually has 4 components:

1. Warm-up phase: preparing the body for exercise or sports:
▪ 5-10 minutes of light activity – walking, cycling, dynamic
stretching, etc.
▪ Gradual increase in HR, body temperature, blood flow in muscles
▪ Reduce risk of injury

2. Conditioning and/or sports-related training or routine:

▪ AE or RT program following FITT principle
▪ Sports specific drills or actual game play

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3. Cool-down phase:
▪ Can be the same activity as warm-up.
▪ Important for gradual return to normal HR and BP.
▪ Aids in the removal of metabolic end products which
promotes recovery.

4. Stretching
▪ Static stretch to maximize joint ROM

Overall Goal: Increase endurance in running.

I. Warm-up: 10 minutes of light walking with dynamic
stretches
II. Conditioning: Aerobic Exercise Training
▪ Frequency: 3x per week, MWF
▪ Intensity: 70%MHR or RPE of 12-13
▪ Time: 45 minutes, intermittent- 3 bouts of 15 min of running with 5
minutes of walking in between bouts
▪ Type: Running outdoors

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III. Cool down: 5 minutes of light pace walking.

IV. Stretching: Target calves, lower back,
hamstrings and quadriceps. Hold stretch for
15-20 seconds.

References:
 Yeh B-I and Kong ID. The Advent of Lifestyle Medicine. Journal of Lifestyle Medicine. 2013; 3: 1-8.
 Braith RW and Beck DT. Resistance exercise: training adaptations and developing a safe exercise
prescription. Heart failure reviews. 2008; 13: 69-79
 Swain DP, Riebe D, Pescatello LS, Medicine ACoS and Arena R. ACSM's Guidelines for Exercise Testing
and Prescription. Lippincott Williams & Wilkins, 2013.
 Donnelly JE, Blair S, Jakicic J, Manore M, Rankin J and Smith B. American College of Sports Medicine
Position Stand. Appropriate physical activity intervention strategies for weight loss and prevention of
weight regain for adults. Medicine and science in sports and exercise. 2009; 41: 459-71
 https://go4life.nia.nih.gov/exercises/flexibility
 http://www.heart.org/HEARTORG/HealthyLiving/PhysicalActivity/FitnessBasics/American-Heart-
Association-Recommendations-for-Physical-Activity-in-Adults_UCM_307976_Article.jsp

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