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Understanding your F.I.T.T. Routine Program - Coggle Diagram
Understanding your F.I.T.T. Routine Program
Understanding SPORT
Specificity
The sport has to be specific to certain muscles of the body which are being trained, the sport or activity that it is trained for, and the type of fitness required. It should be related or similar to the exercise that is being trained for.
Progression
Progress to the next level is achieved by gradual increase in intensity to create an overload. As the body adapts to training it advances to a new level of fitness.
You must be careful to build up exercise level gradually, to avoid injury. If you exercise at a steady level your fitness will remain at that level.
Overload
Training must be increased over time to create the extra demands to which the body will adapt. Doing this will allow the body to progress at a level that is higher than normal.
This can be done by adjusting and increasing each aspect of the FITT principle (refer to Understanding FITT)
Reversibility
Training effects are reversible. This means that if exercise is reduced in intensity or stopped, then the benefit can be lost faster than it is gained. Deterioration sets in after roughly one week. Muscles that are not used either degenerate or atrophy (waste away, especially as a result of the degeneration of cells)
Tedium
Tedium (or boredom) should be avoided in all daily training programmes since the training programme may start to become boring and uninteresting after time.
This can be prevented by adding variation in the programme, so that it can still be interesting to follow and people following it will be enthusiastic and not demotivated.
Rest
The "R" can also stand for rest. It means that we need to allow recovery between reps, sets, or days of training.
Understanding FITT
Frequency
How many times can you practice your program? Frequency is important, but could be changed because of your schedule. Make sure to have a balanced week between rest and work.
Intensity
How hard can you work? Intensity is measured through your heart rate, and it is optimal to keep your bpm in your training zone. To measure your max heart rate, follow this equation: 220 (max human heart rate) - Age. Once you have found your max bpm, find 60 to 80% of that bpm, then that will be your training heart rate zone.
Type
Doing one kind of sport may be useful for a while, but you can
only train for so much with one sport. Try a balance of different exercises, so that you can train your body better to suit optimal needs.
Time
How long can you keep yourself active during training? Time (aka endurance) is extremely critical for keeping your body in shape. Over time, you must increase how long you can train for so that you are able to increase your endurance
Daily Routine
Routine
Be aware of what you do over the week, make sure to balance both exercise and rest. Despite exercising is important, it's important to rest as exercising too much can damage you.
Food
Be aware of what type of food you eat everyday and how it affects you. It affects you on your performance and energy on how your able to act, even when exercising.
Time
Instead of how long you can keep yourself active, you need to know when and where you can exercise as it's important to your routine/timetable. It's important to know when it's the best to exercise and rest.
Medical History
If the trainee has underlying medical conditions that affect his/her's performace in excerise, the routine program must be altered to suit the person's needs.
Be sure to check with professional doctors to understand your medical health and how it may affect your training program. If you have physical ailments, ask professional trainers how you are able to excerise.
If you are recovering from a injury, be sure to start slow and slowly increase your intensity and frequency to minimize reversibility.
Objectives and Goals
What is your objective in this training session? To have a goal is to keep you motivated so that you do not get bored and halt your training.