FITT Principle

The FITT Principle

The FITT principle describes 4 ways you can increase overload (how much stress exercise puts on your body)

Overload & FITT

The principle of overload says that your body must be put under greater stress than it is used to in order to change and get stronger.

Overload

Overload & the FITT Principle

FITT

Frequency
Intensity
Type of Activity
Time

• Working out 4 times a week

• Going on a run every Monday, Wednesday, and Friday

• Going to the gym twice a day

​Examples

How often you exercise.

Definition

Frequency

• Easy, low-intensity walk

• Moderate-intensity jog

• High-intensity sprint

​Examples

How hard you exercise.

Definition

Intensity

• Weight Lifting

• Jogging

• Swimming

• Dancing

• Hiking

Examples

What kind of physical activity you are doing.

Definition

Type of Activity

• Exercise for 30 minutes

• 45-minute jog

• 1 hour weight-lifting session

• 15-minute workout video

Examples

How long you exercise for (duration).

Definition

Time

Categorize

Options (12)

Working out 3 times a week

Exercising every other day

Going on a run after school every day

High-intensity workout

Easy, low-intensity workout

Moderate-intensity workout

Swimming

Biking

Weight Lifting

30-minute workout

1 hour lifting session

15-minute workout

Organize these options into the right categories

Frequency

Intensity

Type

Time

Poll

Which principle are you most struggling to understand?

• Frequency

• Intensity

• Type

• Time

• I'm not struggling with any