PATHFIT 2 Handout 2

Palawan State University
College of Teacher Education
Unit 1: Risk Mitigation and Management
IV. TRAINING PRINCIPLES
Basic training principles govern how our body responds, adjusts, and adapts
to exercise. These principles include overload, progression (mode, frequency,
intensity, and time), specificity, reversibility, use and disuse, variety, and individual
differences can be used in designing a safe and effective exercise program.
1. Overload
This principle states that a greater than average load or intensity of the
body is needed for adaption or improved function and fitness to occur. The
initial response of the body to an overload is discomfort and fatigue. When
the loading stops, the body undergoes recovery and eventually adapts to this
overload. A new training load must then challenge the body to elicit positive
responses and more significant adaption (e.g., higher fitness level).
2. Progression
This principle is also referred to as progressive overload and indicates
that overload should not be increased too slowly or rapidly if fitness is to
result. In other words, overload must be applied gradually and steadily over
an extended period. It is initially based on your current activity status, which
could be any of the following:
a. Deconditioned or inactive with no or minimal physical activity;
b. Intermediate or moderately deconditioned because you are
sporadically active big without an optimal exercise plan, or
c. Established because you regularly engage in moderate to vigorous
exercise.
Using the MFIT formula, you can determine how much exercise is
enough to build fitness safely and effectively. The MFIT formula is a basic set
of rules about what is necessary to gain a training effect from an exercise
program.
3. FITT Principle
This principle is a principle that helps us to plan our exercise for
maximum benefit. Each letter stands for a specific word; you will learn about
how each word applies to your exercise planning in this lesson. So what does
each letter stand for?
• F = Frequency ("How Often")
• I = Intensity ("How Hard")
• T = Time ("How Long")
• T = Type ("What Kind")
FITT and Cardiorespiratory Endurance
The FITT training principle helps you to plan a good fitness

program. We will work through the components of fitness and see
Department of Physical Education
PATHFIT 2: Fitness Exercises
Handout 1: Risk Mitigation and Management
what the FITT training principle recommends for each element,
starting with cardiorespiratory endurance. Remember, cardiorespiratory
endurance is the ability of the cardiovascular system (heart, blood,
blood vessels) and respiratory system (lungs, air passages) to work
together deliver oxygen and other nutrients to the working muscles
over a period of time.
Example:
Frequency: 4-5 days per week
Intensity: 60% of your max heart rate (moderate)
Time : Minimum of 30 minutes (If you are not quite in shape to
do this yet, you can work up to this gradually.)
Type : Any exercise that keeps your heart rate up continuously.
FITT and Muscular Strength / Endurance
Do you remember muscular strength and endurance? What is

the difference between them?
Muscular strength: The amount of force a muscle can exert in
one maximum effort (standing long jump, lifting a heavy object).
Muscular endurance: The ability of a muscle or muscle group to
do an activity repeatedly – a motion over and over until the muscles
become exhausted (sit-ups/curl-ups, planks, push-ups, biking uphill).
Depending on what you are doing, you can fit both into the
same workout or exercise session. Here is what the FITT principle
recommends for working on both of these aspects
Example of FITT Principle in Muscular Strength and Muscular Endurance
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Handout 2: Training Principles
4. Specificity
This principle indicates the one must identify and train or overload a
specific fitness component to develop it. In other words, cardiorespiratory
fitness can be achieved through aerobic physical activities; muscle strength
and endurance can be improved through resistance training; and flexibility
through stretching exercises. Furthermore, there are specific exercises that
activate and develop a particular muscle group in resistance training.
5. Reversibility, Use and Disuse

The adaptations from exercise or training are reversible. A fitness
component deteriorates to a level that is equivalent to one's level of physical
activity.
Use it or lose it, which means that an exercise overload must be
imposed on the body systematically and continuously to maintain a desired
level of fitness. After an overload, rest periods are necessary to allow the
body to recover. During recovery, the body restores the depleted energy
stores during the exercise to enable the body to exercise once more. This is
also when adaptations occur.
Long rest intervals such as more than a week or two lead to gradual
loss of fitness. You can lose 50% of your fitness gains within two months
after completely refraining from exercise or physical activity.
It is recommended that you rest 48-72 hours between exhaustive
sessions. This does not mean, though, that you should not be active at all for
this period. Instead, you can vary your activities so that one system is allowed
to recover.
6. Variety
Variety may be incorporated in an exercise program through changes
in exercise mode (e.g. alternate aerobic and resistance training; switch from
running to cycling, circuit training that employ different modalities such as
machines, suspension cord, stability, and balance balls) and intensity (e.g.
alternate heavy and light workouts).
7. Individual Differences
The principle of individual differences mean that we will all have a slightly
different response to an exercise program because we all are unique
individuals. This is another way of saying that "one size does not fit all" when
exercising. Well-designed exercise programs should be based on our
differences and responses to exercise.
Some of these differences have to do with:
 Body size and shape

 Genetics
 Experience
 Chronic conditions
 Injuries
 Gender
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Handout 2: Training Principles

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Palawan State University

College of Teacher Education

Unit 1: Risk Mitigation and Management

IV. TRAINING PRINCIPLES

FITT and Cardiorespiratory Endurance

The FITT training principle helps you to plan a good fitness

FITT and Muscular Strength / Endurance

Do you remember muscular strength and endurance? What is

Example of FITT Principle in Muscular Strength and Muscular Endurance

5. Reversibility, Use and Disuse

 Body size and shape

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