How do you decide when, how, and what

exercises to do?

Overload Stressing the body more than

what it is used to. A fitness principle to improve

the body’s ability. Ex. If you know you can lift 25

pounds 10 times, try to lift 30 pounds 12 times.

Progression Making progress towards a

goal. Pushing past the current limits.

Accomplished by FITT principle.

FITT F – Frequency I – Intensity T – Time T – Type

Frequency How frequent, or how often do

you perform an exercise? Once a month, once a week,

once a day… To overload, progress, or improve

fitness, try exercising more frequently.

Intensity How intense is or how hard are

you working during the exercise that you are performing?

Perform 20 push-ups with your knees on the ground, with your feet on the ground, or with your feet elevated.

To overload, progress, or improve fitness, try working harder or more intensely.

Time How long do you perform an

exercise for or how many repetitions do you perform?

Jog for 1 minute, 10 minutes, 60 minutes. Jog for 1 mile, 10 miles, 60 miles.

To overload, progress, or improve fitness, try exercising for a longer period of time.

Type (Specificity) What specific type of exercise are

you performing? To improve sprinting, sprint. To

improve distance running, run for distance. To improve strength, use strength exercises.

To overload, progress, or improve fitness, try using the type of exercise that matches your goals.