FITT

• Goals


  • Magnets that attract us to higher ground and new horizons
  • A possibility that fulfils dreams
  • Direct attention to important elements of the skills being performed
  • Prolong performer persistence
  • Foster the development of new learning strategies
• Ways muscles can be worked during resistance training


  • Isometric (contracting muscles stay the same length whilst applying force)
  • Concentric (muscles shorten as they contract under tension to apply force)
  • Eccentric (muscles lengthen under tension to apply force)
• Long Term Benefits of Resistance Training to the Body


  • Increased bone density
  • Increased resting metabolic rate
  • Decreased body fat percentage
  • Increased creatine phosphate and adenosine triphosphate stores
  • Decreased blood pressure
  • Decreased blood cholesterol markers
  • Muscular hypertrophy
  • Improved posture
  • Improved core stability
  • Decreased risk of injury
  • Increased range of movement
  • Improved power
  • Improved strength
  • Increase in number and size of mitochondria
  • Improved motor unit firing and ability to recruit motor units
• Long term Benefits of Cardiovascular Training to the Body


  • Increased lung capacity/increase in VO2 max
  • Hypertrophy of cardiac tissue
  • Increased blood volume and red blood cell count
  • Increased cardiac output and stroke volume
  • Increased number of capillaries (capillarisation)
  • Reduction in blood pressure
  • Increased number of mitochondria
  • Increase in bone density
  • Lower blood cholesterol markers (reduction in HDL count)
  • Reduction in body fat
• Posture


  The position in which you hold your body in relation to gravity
• Flat Back Exercise Requirements


  • Strengthen Posterior Deltoids
  • Strengthen Trapezius
  • Strengthen Rhomboids
  • Strengthen Infraspinatus and Teres Minor
  • Strengthen Hip Flexors
  • Strengthen Quadriceps
  • Stretch Gluteals
  • Stretch Hamstrings
  • Stretch Pectorals
  • Stretch Abdominals
• Warm up


  An exercise that gradually builds in intensity at the beginning of a workout, to prepare muscles, heart rate, blood pressure and body temperature for the forthcoming exercises
• Types of Warm Up

  • Passive Warm Up (increases body temperature by external means)
  • General Warm Up (increases body temperature using general rhythmical body movements)
  • Exercise Specific Warm Up (increases body temperature using specific muscle groups that will be used in the exercise)
• Types of Stretching for Cool Down


  • Static (Maintenance) (held for 15-30 seconds)
  • Static (Developmental) (held for 15 second intervals, repeated as required to develop range of movement)
• CORE

  • Russian Twist
  • Superman Planking
  • Leg Raises
  • V ups
  • Flutter Kicks
  • Crunch Side Plank
• PLYO


  • SkippingJump
  • Squat Lunges
  • Burpees
  • Hopping
  • Box Jump
  • Broad Jumps
  • Staircase Exercise
  • Clapping
  • push-ups
  • Scissor Jump
• Time - Duration of the workout session.
• Intensity - The amount of effort put into the workout.
• Frequency - How often the workout sessions are done per week or month.
• Intensity - The level of effort put into the exercises during the workout session.
• Type - What type of physical activity will be done such as aerobic, strength training, flexibility, etc.