FITT principle and Muscular endurance
FITT and Muscular Endurance
As you recall from previous modules, the FITT principle (frequency, intensity, type, and time) principle describes how to safely apply the principles of overload and progression to exercise.
Below are the ACSM guidelines for resistance training:
Below are the ACSM guidelines for resistance training:
F = At a minimum, you should work each muscle group twice per week. It is important to let each muscle group rest for 48 hours before taxing it again with resistance training.
I = Choose exercises the overload the muscle group you are working that leave the muscle group fatigued but not near maximal exhaustion.
T = Select the appropriate number of repetitions within each set. ACSM recommends that you start with one set of each exercise during a given workout session. As you progress, you can increase your sets from one to two and eventually to three or more. Keep in mind that overtraining can lead to muscle imbalance and injury.
T = Work toward muscle balance within all of the major muscle groups. This means targeting the front and back of the upper body, trunk, and lower body. When selecting weights, choose weight machines, free weights, or calisthenics.
Finally, evaluate and redesign your muscular endurance program if needed to reach your goals!
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Sources: Hopson, J., Donatelle, R. J., & Littrell, T. R. (2014). Get Fit, Stay Well (Third Edition).
http://www.ridleysd.k12.pa.us/cms/lib2/PA01001042/Centricity/Domain/34/Gr_7_PE_HRF_11-20.pdf