LESSON 2
Setting FITT Goals
Setting goals using the FITT principles is a structured way to improve physical fitness
effectively. By incorporating components such as Frequency, Intensity, Type, and Time,
individuals can create a well-rounded and successful fitness program. Here’s how each
component contributes:
Components of Exercise
Achieving optimum health and reducing the risk of various health problems requires a
strategic approach to fitness. By planning, performing, monitoring, and evaluating your
fitness routine, you can maximize the benefits and reach your fitness goals.
1. Frequency:
o Refers to how often you exercise. Consistency is key to seeing improvement in
fitness. For example, you might decide to work out three to five times a week.
o Tip: More frequent exercise can lead to significant fitness gains, but rest days
are also essential to allow your body to recover.
2. Intensity:
o Describes how hard you work during your exercise sessions. Higher intensity
leads to improved strength and endurance.
o Example: For aerobic activities like running, you can measure intensity using
your heart rate or perceived exertion level. For strength training, intensity can
be adjusted by the weight lifted or resistance used.
3. Type:
o Refers to the kind of exercise you choose to do. The specificity of your
exercise determines which aspect of fitness you improve.
o Example: Cardio workouts like swimming or cycling improve cardiovascular
endurance, while weightlifting enhances muscular strength.
4. Time:
o Refers to the duration you spend on each exercise session. The length of time
you dedicate to working out impacts the overall effectiveness of your routine.
o Tip: Start with shorter sessions if you are a beginner, then gradually increase
the duration to build stamina.
Keeping a Fitness Log: It is beneficial to maintain a fitness log to monitor your progress.
Keeping track of your workouts is similar to writing in a journal or diary. Your fitness log
should include:
The type of exercises performed
Duration and intensity of the workout
How you felt before, during, and after the session
Example of a Fitness Log:
Dat Durati Intensi
Exercise Notes
e on ty
July Moderat Felt good, could increase pace next
Running 30 mins
1 e time
July Weightlifti Focused on upper body, slightly
45 mins High
3 ng sore after
Components of Skill-Related Fitness
Skill-related fitness enhances your performance in physical activities, sports, or athletic
routines. The six fundamental components are:
1. Speed:
o The ability to perform a movement quickly, which is crucial for sprinters and
sports like soccer and basketball.
2. Power:
o Combines strength and speed, enabling athletes to perform explosive
movements, such as jumping high or throwing a javelin.
3. Reaction Time:
o The speed at which you respond to stimuli, essential for sports like tennis,
where quick reflexes are necessary.
4. Coordination:
o The ability to use different body parts smoothly and efficiently. Activities like
juggling or playing sports require high levels of coordination.
5. Balance:
o The capability to maintain stability, both when stationary and moving.
Gymnasts, dancers, and athletes often work on balance training.
6. Agility:
o The ability to change direction swiftly and accurately. Sports such as
basketball and soccer require agile movements to maneuver around
opponents.
Principles of Conditioning
Conditioning exercises enhance sports performance and overall fitness. The body adapts to
physical challenges through these principles:
1. Overload:
o Exercising beyond what your body is accustomed to increases fitness.
Gradually push yourself harder, longer, or with greater resistance to stimulate
improvement.
o Example: Lifting heavier weights over time or running longer distances.
2. Progression:
o Gradually increasing the intensity or difficulty of your workout prevents
injuries and allows your body to adapt safely.
o Tip: Add more weight or increase your workout duration incrementally.
3. Specificity:
o Tailor your workout to match the desired fitness goal. To improve strength,
focus on weight training. For better endurance, engage in cardiovascular
activities.
o Example: A swimmer should focus on swim drills to enhance performance in
the pool.
