Download Cardio Respiratory Training Individuals with

Fitness Plan
F.I.T.T.
Think of The FITT principle as a set of rules that must be adhered to in order to
benefit from any form of fitness training program.
These rules relate to the ____________, Intensity, Type and _______ (FITT) of
exercise...
These four principles of ________ training are applicable to individuals exercising at low
to ___________ training levels and may be used to establish guidelines for both cardio
respiratory and resistance training.
The FITT principle is used to guide the development of unique and bespoke fitness plans
that cater for an individual's specific needs.
Frequency
Following any form of _________ training, the body goes through a process of ________
and repair to ____________ its energy reserves consumed by the exercise.
The frequency of exercise is a fine balance between providing just enough stress for the
body to adapt to and allowing enough time for healing and adaptation to occur...
1. _________________ Training
The guidelines for cardio respiratory __________ (also called aerobic
conditioning) is a ____________ of _________ sessions per week and ideally five
or six sessions per __________.
2. Resistance Training
The frequency of ______ ___________ is dependent upon the particular individual
and format of the program. For example, a program that works every body part
every session should be completed _________ days a week with a day's
_______ between sessions.
On the other hand, a program that focuses on just _____ or ______ body parts
per session, in theory you could be completed as frequently as six days per week.
Many bodybuilders follow such a routine.
Remember though, each time you complete a strenuous strength training session
(regardless of the body part) you are taxing your body as a whole - including all
the physiological systems and major organs.
INTENSITY
The second rule in the FITT principle relates to ________. It defines the amount of
__________that should be invested in a training program or any one session.
Like the first FITT principle - frequency - there must be a balance between finding
enough _______ to __________ the body (so it can adapt) but not so much that it
causes ____________.
____________ can be used to measure the intensity of cardio respiratory training.
__________ is used to define the intensity of resistance training.
1. Cardio Respiratory Training
______ _______ is the primary measure of intensity in ____________ __________
___________. Ideally before you start an aerobic training program a _________
heart rate zone should first be determined. The target heart rate zone is a
function of both your fitness level and age. Here's a quick method for determining
your target heart rate...
Heart Rate & __________ Heart Rate
Heart rate is measured as beats per minute (_______). Heart rate can be
monitored and measured by taking your pulse at the wrist, arm or neck.
An approximation of maximum heart rate (MHR) can also be calculated as
follows: MHR = 220 - _______.
________ Heart Rate
For beginners a target heart rate zone of ___ - _____ percent of their
maximum of heart rate is a good place to start. So if, for example, you are
40 years old that gives you a predicted maximum heart rate of 180 (220 40). Multiply 180 by 50% and 70% and your reach a target zone of
90bpm - 126bpm.
For more fit, more advanced individuals, a target heart rate zone of ___ ______ percent of their maximum of heart rate may be more appropriate.
Staying with the example above, that 40 year old now has a heart rate
zone of 126bpm - 153bpm.
There are limitations with heart rate and the _____ ______ ______ method,
while no means flawless, may be a more accurate way to determine
exercise intensity.
2. Resistance Training
For ___________ training, workload is the primary measure of intensity.
Workload can have three components:
1. The amount of ________ lifted during an exercise
2. The number of __________ completed for a particular exercise
3. The ________ of time to complete all exercises in a ______ or total training
session
So, you can increase workload by lifting ________ weights. Or you could increase
the number of _________ with the same weight. Finally, you could lift the same
weight for the same number of repetitions but __________ the rest time between
sets.
However, only increase the intensity using one of the above parameters. Do not
increase weight and decrease rest time in the same session for example.
TYPE
The ________ component in the FITT principle dictates what ______ or kind of exercise
you should choose to achieve the appropriate training response...
Cardio Respiratory Training
Using the FITT principle, the best type of exercise to tax or improve the cardiovascular
system should be _________ in nature and make use of _______ muscle groups.
Examples include running, walking, swimming, dancing, cycling, aerobics classes, circuit
training, cycling etc.
Resistance Training
This is fairly obvious too. The best form of exercise to stress the neuromuscular system
is resistance training. But resistance training does not necessarily mean lifting weights.
_______ _______ could be used as an alternative or perhaps a ______ _______session that
only incorporates ____________ exercises.
TIME
The _______ component in the FITT principle of training is _______ - or how long you
should be exercising for. Is longer better?
Cardio Respiratory Training
Individuals with lower fitness levels should aim to maintain their heart rate within the
target heart rate zone for ____ - ____ minutes
Beyond the 45-60 minute mark there are diminished returns. For all that extra effort, the
associated benefits are minimal.
This also applies to many athletes. Beyond a certain point they run the risk of
____________ and injury. There are exceptions however - typically the ultra-long
distance _________ athletes.
In terms of the duration of the program as a whole, research suggests a minimum of
____ weeks is required to see noticeable improvement and as much as a year or more
before a peak in fitness is reached.
Resistance Training
The common consensus for the duration of resistance training session is no longer than
____ - _____ minutes.
Principles of Physical Fitness
____________ – performing more than normal amount of work.
____________– exercise in a specific manner to that which you wish you train. The body
adapts according to the specific type of stress placed upon it.
_____________– gradually increasing frequency, intensity, and time. While progressing, the
overload principle must be continually re-evaluated and applied.
__________________________________________________________________________
Applying the variables / principles to the components of health related fitness….
Cardiovascular Exercise
Definition: The ability of the _______ and ________ to work together to supply oxygen to the
body during exertion and exercise.
Training Variables
 Frequency - ____ days/week.
 Intensity – 50%-90% of max heart rate (50-60%: fat burning, 60-70%: weight control, 7080%: aerobic, 80-90%: anaerobic). _____ minus your age will give you your _____ _____
______.
 Note: Selecting the best/safest training zone will depend upon your fitness level, age and
fitness goals.
 Time - at least _____ minutes in target heart rate zone.
 Type - run, bike, elliptical, stair mill, swim, cross country ski, aerobics, etc.
Muscular Strength
Definition: The ability of a ______ to exert _______ force one time.
Strength is the amount of force that a muscle can generate when it contracts. There are ___
types of contractions:
a) ____________ – no change in muscle length when muscle is contracted. (i.e. when
you grasp your hands together and try to pull them apart)
b) ____________ – the muscle shortens as it contracts. Most common type of muscle
contraction. (i.e. bicep curl, squat, pull up, or climbing stairs)
c) ____________ – the muscle lengthens as it contracts. (i.e. lowering weights and the
downward motion of squats, pull ups, going down stairs.)
Training Variables
 Frequency - _______ days/week (sometimes 5).
 Intensity - maximum _________ for all of your ______ and all of your _____.
 Time - ____ - _____ sets, ___ - ____ reps. Overall time for a total workout is ____ - ___
minutes.
 Type - machines, _____ _______, calisthenics.
Training Principles
 Overload - use _______ or more of your max force.
 Progression - gradually increase F.I.T.T.
 Specificity - by muscle group and type of contraction.
Muscular Endurance
Definition: The ability of a ______ to exert force __________ or hold a particular position for a
__________ period of time.
Endurance refers to the ability to resist muscular ________ or the ability to _______ in physical
activity. It is developed through _________ of activities in a continuous manner.
Training Variables
 Frequency – ____ - ____ days/week (sometimes 4).
 Intensity - ___________ resistance for all of your reps and all of your sets.
 Time - 1-3 sets, 10-20 reps. Overall time for a total workout is ___ - ____ minutes.
 Type - _________, free weights, calisthenics.
Training Principles
 Overload - use ____ - ______% of your max force.
 Progression - gradually increase F.I.T.T.
 Specificity - by muscle group and type of contraction.
Core Strength



Exercises that work the _________ area.
Exercises such as _____, crunches, and v-sit taps
Most ______ exercised area of the body. Having ________ core strength is essential in
all sports
Muscular Tissue
Types of Muscular Tissue:
1. __________ Muscle Tissue: is so named because most skeletal muscles move bones of
the skeleton. Skeletal muscle tissue works mainly in a voluntary manner. However,
some skeletal muscles, such as the diaphragm are controlled subconsciously (i.e.
breathing is controlled without having to think about performing the movement.)
2. __________ Muscle Tissue: are only found in the heart and form the heart wall.
3. __________ Muscle Tissue: is located in the walls of internal hollow structures such as
blood vessels.
Functions of Muscular Tissue:
1.
2.
3.
4.
Producing body movements
__________ body positions: in other words stabilizing joints
Storing and moving substances
Generating _________
Hypertrophy and Hyperplasia:
1. Hypertrophy: dramatic muscle _______ that occurs after birth
2. Hyperplasia: Is an ________ in the number of _______ within a muscle (i.e. performing
dumbbell curls increases the number of fibres in a person’s bicep muscle)
Two types of Muscle Fibres:
1. ________ Twitch (Type I)
The slow muscles are more efficient at using ________ to generate more fuel (known as
ATP) for _________, extended muscle contractions over _______ (muscular endurance).
They fire more slowly than fast twitch fibers and can go for a long time before they
fatigue. Therefore, slow twitch fibers are great at helping athletes run marathons and
bicycle for hours
2. ________ Twitch (Type II)
Because fast twitch fibres use anaerobic (means not using oxygen) metabolism to create
fuel, they are much better at generating _______ bursts of ________ or speed than slow
muscles. However, they _________ more quickly. Fast twitch fibres generally produce
the same amount of force per contraction as slow muscles, but they get their name
because they are able to fire more rapidly. Having more fast twitch fibres can be an
asset to a sprinter since he/she needs to quickly generate a lot of force.
a. Type IIa Fibers
These fast twitch muscle fibres are also known as ____________ fast-twitch
fibres. They can use both aerobic (oxygen) and anaerobic metabolism almost
equally to create energy. In this way, they are a combination of Type I and Type II
muscle fibers.
b. Type IIb Fibres
These fast twitch fibres use anaerobic metabolism to create energy and are the
"classic" fast twitch muscle fibres that excel at producing _______, powerful
bursts of speed. This muscle fibre has the highest rate of contraction (rapid
firing) of all the muscle fibre types, but it also has a much faster rate of _______
and cannot last as long before it needs rest.
Training & Fitness Terminology
Below is a list of fitness and fitness testing terms which sometimes get confused, may not
always be clear, and may require defining. If you have other words that you don't quite
understand or cannot find a definition for, let me know and I will add them to this list.
Aerobic fitness
A measure of how well your blood transports oxygen around the body, and how well your
muscles utilize the oxygen.
Aerobic
Meaning with oxygen. Aerobic training is at a lower intensity, with the purpose of
stimulating aerobic metabolism to improve.
Anaerobic
Anaerobic processes occur in the cells of the body without the presence of oxygen.
Anaerobic training is of high intensity and short duration, with the aim of the efficiency of
the body's anaerobic energy-producing systems.
Cardio respiratory
Concerning the heart and respiratory system.
Cardio respiratory endurance
A term for someone's aerobic fitness capacity - their ability to do prolonged exercise without
fatigue
Endurance
The body's ability to exercise with minimal fatigue. Often used with other terms such as;
endurance training, muscular endurance and cardiorespiratory endurance.
Fartlek training (speed play)
Training in which the pace is varied from a fast sprint to slow jogging.
Frequency
How often you work out, such as the number of days lifted per week.
Heart rate
A measurement of the work done by the heart, commonly expressed as the number of
beats per minute (bpm).
Interval training
A training session that involves repeated bouts of exercise, separated by rest intervals.
Depending of the length of exercise and rest periods, it may be anaerobic or aerobic
training.
Maximum heart rate
The highest number of heart beats per minute (bpm) when exercising maximally.
Repetitions or Reps
the number of times a lift or effort is made continuously, one after another and without any
rest.
Resistance training
Training designed to increase the body's strength, power, and muscular endurance through
resistance exercise. The most common form of which is weight training.
Resting heart rate
The number of heart beats in one minute (bpm) when a person is at complete rest. A
person's resting heart rate decreases as they become more fit.
Sets
A set is a group of repetitions. A workout usually includes several sets of each exercise.
Spotting
A person, normally your workout partner, who watches your lifts for technique and safety.
Their role is also to help you finish your movement.