Lesson 4: MFIT Principles

Learning outcomes:

At the end of the lesson, the students are expected to:

a. designed an individualized exercise program trained at a level to match one’s

needs and abilities
b. established fitness goals and analyzed the attainability of the fitness goals that
was set;
c. monitored progress towards fitness goals and adjusted training variables
appropriately.

Motivation:
1. What is the kind of PA you would love to do most?
2. Is your body comfortable in doing it?
3. Do you have always the time in doing it?

Conceptualization:

MFIT is an acronym that stands for Mode or type of exercise, Frequency, and
Time. In some texts, it is also referred to as FITT, which stands for Frequency, Intensity,
Time, and Type. The FITT principle is a well-established approach for creating an
effective exercise regimen. This feature is particularly beneficial for individuals who
excel in an organized environment, as they can perceive the components as a
prescribed set of guidelines to adhere to. It is also an excellent tool for tracking the
progress of your exercise regimen, including cardiovascular activity and strength
training.
The Different Modes of Exercises
Physical activity is crucial for maintaining a strong cardiovascular system,
cognitive function, and overall physical well-being. Adhering to a daily aerobic exercise
regimen promotes unobstructed blood flow in the heart and the well-being of muscles
and tissues. Regular exercise enhances cognitive alertness and fosters a more
optimistic mindset. It also promotes strength, flexibility, cardiovascular health, and a
sound mental state. Physical activity can prevent and manage chronic health issues
caused by poor diet and stress.
Aerobic Exercises or Cardio Workouts are movement exercises.

Aerobic physical activity benefits the cardiovascular system and respiratory

organs, increasing lung capacity, weight management, flexibility, alertness, energy, and
mobility. Common exercises include walking, running, dancing, basketball, biking,
kickboxing, step aerobics, and swimming. Newcomers should perform low-risk workouts
with reduced intensity, while intermediate and advanced exercisers should engage in
moderate and high-intensity aerobics.
Anaerobic Exercises or Resistance Training or Strength Training are muscle
development exercises.

Engaging in this type of physical activity confers advantages to your

cardiovascular system and respiratory organs. These activities enhance cardiovascular
health and increase lung capacity. Additionally, it aids with weight management and
enhances flexibility. Another significant benefit derived from this is an enhanced state of
alertness and energy, as well as improved mobility. The predominant exercises include
walking, running, dancing, basketball, biking, kickboxing, step-ups or step aerobics, and
swimming. Anaerobic workouts are often low-risk and can be performed daily by fitness
enthusiasts. However, individuals who are new to these exercises should execute them
with reduced intensity. Intermediate and advanced exercisers are recommended to
engage in moderate and high intensity aerobics.
Stretching is practiced whenever you feel some tension in your muscles.

Stretching exercises improve body flexibility, alleviate muscle cramps and

tension, and prevent injuries. Fitness instructors and professionals recommend
incorporating stretching into workout routines before and after workouts. Warm-ups
raise body temperature for the next activity, while cool-downs lower it. Including
stretching in warm-ups and cool-downs can be beneficial. A proper stretching regimen
with controlled breathing, like yoga, can improve mental and physical well-being.
However, excessive stretching can cause pain and lead to injuries, so it's crucial to be
cautious of overstretching. Yoga is an example of a methodical stretching regimen that
can be beneficial.
Calisthenics or Body Conditioning Workouts are workouts without using equipment.

It encompasses a range of physical actions that rely on the resistance provided

by one's own body. These exercises are basic gymnastic routines intended to enhance
muscle tone. The name callisthenics originates from Greek, where it combines the
concepts of beauty and strength. The exercise provides advantages such as enhanced
physical strength, posture, and flexibility. Sit-ups, push-ups, squats, and lunges are the
most renowned exercises for this category of physical activity. Pilates and certain yoga
poses are rapidly gaining popularity as a form of fitness. Callisthenics can serve as a
warm-up before to any training program or be incorporated as a regular exercise
regimen.
Plyometrics are power improvement workouts designed specifically for athletes and
advanced exercisers, or for exercisers who have a well-conditioned body.

Systematic plyometric exercises are a type of training that enhances muscular

strength and refines specific skills, such as increasing vertical jump height, extending
jump distance, achieving greater throwing distance, or delivering more powerful hits.
These exercises involve precise muscle contractions and are typically performed under
the guidance of fitness professionals or athletes. However, it is important to note that
these activities can increase the risk of injury, especially for those new to exercise or
with a sedentary lifestyle. Examples of systematic plyometric exercises include push-
ups with an interposed clap, jump squats, and catch games with a medicine ball.
Prolonged and intense plyometric training can lead to bone and joint deterioration, so it
is recommended for non-athletes to engage in this fitness regimen for only two days a
week.
Frequency
This refers to how often you exercise. The point is to meet your goals without
overtraining the body.
● When it comes to cardio: it is recommended to have at least three sessions per
week. If your goal is weight loss, you may consider increasing the number of
sessions to five or six.
● When it comes to strength training: it is advisable to engage in some form of
strength training three to four times a week.
● Also includes rest days: consider incorporating leisure days within your plan. It
is crucial to allow your muscles an opportunity to recuperate.
Intensity
 This refers how to measure of its level of difficulty. On matters of strength training
Being novice in an exercise program, it is advisable to avoid making the plan
excessively demanding. This has the potential to result in physical harm or exhaustion.
Commence at a level that is within the range of your abilities, then thereafter escalate
the level of difficulty as your physical strength and stamina improve.
When it comes to strength training, there are three main approaches that can employ to
gauge the level of intensity:

1. amount of weight lifted

2. number of repetitions completed
3. number of sets

Regarding cardiovascular exercise;

In order to assess the intensity of your cardiovascular workout, you can monitor
your heart rate, which is quantified in beats per minute (bpm).
First, you need to ascertain your goal heart rate zone based on your fitness level and
age. The heart rate zone you should aim for is determined by a percentage of your
maximal heart rate (MHR).

Target Heart Rate

The Karvonen formula is your heart rate reserve multiplied by the percentage of
intensity plus your resting heart rate.
Helps you determine your target heart rate (HR) training zone. The formula uses
maximum and resting heart rate with the desired training intensity to get a target heart
rate.
THR=((MHR- RHR)x Training % )+ RHR
Or use the online Calculator:
https://www.calculatorsoup.com/calculators/health/target-heart-rate-zone-calculator.php
https://www.inchcalculator.com/target-heart-rate-calculator/

Example:
Jonathan is 35 years Old who engage in moderate physical activities with RHR of
65bpm

THR=(220-35)-65) x 75%)+65
=((185-65) x 75%)+65
=(120 x 75%) + 65
=90 + 65
=155 bpm

Time
 To maintain optimal fitness, it's recommended to engage in 75 - 150 minutes of
moderate-intensity exercise per week, either 30 minutes or 15 minutes per day. The
duration can be adjusted based on fitness level, age, body weight, and overall health.
Cardio workouts should last at least 30 minutes, while resistance training sessions
should last 45-60 minutes. Increase workout durations gradually as stamina improves.
Benefits

The FITT principle is a fitness strategy that helps individuals achieve fitness
goals by overcoming performance plateaus and promoting cross-training. It involves
alternating physical activities like walking, weight training, and dancing to achieve
fitness goals. This approach reduces boredom and promotes visible results, while also
mitigating the risk of damage by preventing excessive strain on specific muscles or
joints. It is suitable for all fitness levels and beginners, providing fundamental knowledge
on creating a fitness regimen.
Examples of FITT
Incorporating the FITT principle into your life can be simple. Here’s how you can use it
with cardio and strength training.
If your goal is to lose weight, your fit plan might look like this:
● Frequency: Get your heart rate up during 3 to 6 days of the week.
● Intensity: This will depend on your current fitness level. For a high-intensity
workout, aim to reach 70 to 80 percent of your maximum heart rate.
● Time: Aim for around 20 to 30 minutes per workout. You can increase the
workout length as your endurance builds.
● Type: Any type of cardiovascular training, such as dancing, walking, running,
rowing, jogging, hiking, cycling, swimming, etc.
FITT example for cardiovascular exercise
● Frequency: 4 days a week
● Intensity: moderate, 60 to 70 percent heart rate
● Time: 30 minutes
● Type: jog
FITT example to increase strength
● Frequency: 4 days a week
● Intensity: intermediate, 3 sets of 10 to 12 reps
● Type: could be various leg exercises, such as deadlifts, hamstring curls, squats,
standing calf raises, leg extensions, and leg press or alternatives
● Time: 45 to 60 minutes
Before you create your plan, get concrete about your goals.
Try SMART planning to assist you, or ask yourself these questions:
● What’s my current fitness level?
● What do I want to achieve in the next month? Next 3 months? Next 6 months?
● What types of exercises do I like to do?
Don’t make the plan too hard

For example, when strength training, the goal is to push your muscles to the point of
fatigue without overexerting them. Only increase the weight for an exercise when you
can still maintain proper form.
FITT Chart example

Consider time when adjusting your intensity

The intensity of the workouts is also contingent upon their duration and
frequency.
For instance, you can increase the level of intensity during a High-Intensity
Interval Training (HIIT) workout when you are aware that it will only last for 10 minutes.
Add variety to your workouts
To attain a harmonious physique, it is necessary to engage in exercises that
target various muscle groups. This can encompass engaging in various forms of
physical activity to improve one's fitness. Additionally, it will assist with circumventing
the detested state of repetitive exercise.
The takeaway
 Irrespective of your state of physical fitness, you may utilize the FITT principle to
establish a highly efficient training regimen.
This program will assist in achieving your fitness objectives, overcoming
performance plateaus, and maintaining a regular exercise routine.
Prior to commencing any fitness regimen, it is advisable to seek guidance from a
medical professional to determine suitability for such activities. This is particularly
crucial if you have any preexisting medical issues.
Overall, know your limits.

Gradually escalate the intensity only once have reached a level of comfort.

Feel free to customize training regimen according to the preferences and needs.