What Factors Should Be Considered When Designing A Personal Fitness Program?

What is the FITT principle examples?

FITT methodExamples of Moderate ActivityExamples of Vigorous ActivitySlow bike riding (<10 mph)fast bike riding (>10 mph)DancingJogging or runningWeight lifting—light workoutAerobicsStretchingCompetitive sports: basketball, football, soccer1 more row•Apr 5, 2011.

Can you lose belly fat by walking?

Running or walking: As you exercise, calories are burned and your body fat percentage decreases. So, exercising not only helps you to reduce belly fat, it also sheds fat from other areas. Running and walking are two of the best fat-burning exercises. Plus, the only equipment you need is a good pair of shoes.

What are some other major factors to consider when starting a fitness program?

As you design your fitness program, keep these points in mind:Consider your fitness goals. … Create a balanced routine. … Start low and progress slowly. … Build activity into your daily routine. … Plan to include different activities. … Try high-interval intensity training. … Allow time for recovery. … Put it on paper.

What factors should be considered when putting together a personal fitness program quizlet?

Personal factors such as age, health concerns, and likes are important to consider when developing a personal fitness program. C. The starting skill level of the physical activities included in a personal fitness program should be determined from other individuals’ fitness programs.

What are the four parts of the FITT Principle?

F.I.T.T. stands for frequency, intensity, time, and type of exercise. These are the four elements you need to think about to create workouts that fit your goals and fitness level. Learn how the F.I.T.T.

What is a good 5 day workout routine?

The Most Popular 5 Day SplitsDay 1: Legs/Abs.Day 2: Chest.Day 3: Back/Abs*Day 4: Rest.Day 5: Shoulder/Abs*Day 6: Arms.Day 7: Rest.

What are the best workout programs?

Here’s the deal with 13 of the most popular home workout programs out there.Fit Girl’s Guide 28-Day Jumpstart. … Insanity. … Love Sweat Fitness Hot Body Sweat Guide. … PIIT28. … PiYo. … P90X. … Tone It Up. … 80-Day Obsession. What it is: A different strength or cardio workout every day for 80 days.More items…•

What are the 5 components of fitness?

5 Components of Physical FitnessCardiovascular Endurance.Muscular Strength.Muscular endurance.Flexibility.Body Composition.

Children and adolescents should do 60 minutes or more of physical activity each day. Most of the 60 minutes should be either moderate- or vigorous intensity aerobic physical activity, and should include vigorous-intensity physical activity at least 3 days a week.

What should every good fitness plan include?

Fitness training balances five elements of good health. Make sure your routine includes aerobic fitness, strength training, core exercises, balance training, and flexibility and stretching.

What is the FITT formula?

Related to the second principle of progression is the FITT formula: frequency, intensity, time and type. … And this is simply a formula that’s used as a guideline for creating an exercise program that’s both safe and effective for developing physical fitness.

What is a healthy workout schedule?

If you want to work out five days per week and are working on both strength and cardiovascular fitness, try three days of strength training, two days of cardio, and two days of active rest. If you want to work out four days a week, think about your goals: If you want to add muscle, cut a cardio day.

What is the fastest way to get in shape?

Check out these 10 tips for faster weight loss.Switch to a higher-protein diet. 1 of 11. … Drink more water. 2 of 11. … Prioritize compound movements. 3 of 11. … Increase time under tension. 4 of 11. … Focus on HIIT workouts. 5 of 11. … Join a training group or find a workout partner. … Set tangible athletic goals. … Change it up.More items…

How fast do you get out of shape?

Muscles. The body likes to hold on to strength for as long as it can. Inactivity for most people (non-athletes) will result in decreased muscles strength at a rate of one to three percent per day with noticeable strength loss occurring after about two and a half to three weeks. But it depends on why you take the break.

How do you make a workout plan?

How to Create A Workout Plan for Your Fitness GoalsDecide how many days a week you can dedicate to training. … Decide if you will work a body part 1x or 2x a week. … Choose the right exercises to stack together. … Figure in rest periods. … To add cardio or not to add cardio.

What are the 5 basic exercises?

“Human evolution led to five basic movements, which encompass nearly all of our everyday motions.” Meaning your workout needs just five exercises, one from each of these categories: push (pressing away from you), pull (tugging toward you), hip-hinge (bending from the middle), squat (flexing at the knee), and plank ( …

What is a good at home workout routine?

This at-home routine, as we lay out in our Beginner Bodyweight Workout article, is as follows:Bodyweight squats: 20 reps.Push-ups: 10 reps.Walking lunges: 10 each leg.Dumbbell rows (using a gallon milk jug or another weight): 10 each arm.Plank: 15 seconds.Jumping Jacks: 30 reps.

How does the FITT principle apply to the development of a successful personal fitness program?

The FITT principle helps determine the frequency, intensity, time, and type of each fitness activity. Different fitness activities require different frequencies, intensities, and time. … The FITT principle helps an individual choose the appropriate level, duration, and frequency of different fitness activities.

How do you start exercising if you are out of shape?

The Best Exercises to Do If You’re Out of ShapeTake a (manageable) hike. Walking is the simplest way to get back into working out. … Play a sport. There’s nothing like monotony to turn you off a workout regimen. … Use your body. … Take a spin class. … Try slow-flow yoga. … Swim. … Watch workout videos. … Use an app.

What is a good fitness plan?

A complete, safe and effective fitness program must include aerobic exercise, muscular strength and endurance conditioning, and flexibility exercise. … Muscular conditioning can improve strength and posture, reduce the risk of low-back injury and is an important component of a weight-management program.

What is the best reason to ease into an exercise program quizlet?

Easing into an exercise program decreases the likelihood that it will lead to lifestyle changes.