Core Principles
These core factors are included in the FITT Principle
What are Frequency, Intensity, Time, and Type
This is the total amount of time a muscle is actively working during a set of an exercise.
What is Time Under Tension?
These are big, multi-joint movements like squats, bench press, and deadlifts, considered "the main course" of a workout.
What are Core Lifts?
In strength training, this is the phase of the movement during which you should breathe
What is the concentric phase (on the effort)
When coaching a push-up, what are you looking for in terms of form?
What are hands shoulder width apart, body flat, elbows out at 45 degrees, touch the floor with the chest, relaxed neck
This core principle is the time your body uses to repair and strengthen itself, which is when adaptations occur.
What is Recovery?
For improving maximum force production and neural efficiency, the load should be this percent or higher of your 1RM, and at what volume?
What is muscular endurance, <67% 1RM, 12+ reps?
These are smaller, multi- or single-joint movements, like lunges or curls, that support the core lifts.
What are Accessory Lifts?
This is a muscle contraction where the muscle length does not change, with a plank being an example.
What is an Isometric contraction?
This figure depicts the relationship between the speed of movement and the load used
What is the Force-Velocity Curve?
This principle is summarized by the saying, "You get what you train for," meaning your training must match your goal.
What is Specificity?
This training goal aims to increase muscle size and mass, typically using a load of 67–85% of 1RM and 6–12 repetitions.
What is Hypertrophy?
The two upper-body movement patterns exemplified by the shoulder press and the pull-up.
What are Vertical Push and Vertical Pull?
A squat or a push-up are examples of this type of exercise because they use both sides of the body simultaneously.
What is a Bilateral exercise?
Based on the training schedule below, list the FITT Principles for her resistance training program.
Volume & Load: 4x8, 80%
Monday: practice AM + 60 min lift (upper body + injury prevention) PM
Tuesday: Film
Wednesday: practice AM + 60 min lift (lower body + injury prevention) PM
Thursday: 45 min run
Friday: practice AM + 60 min lift (total body) PM
What are Frequency (3), Intensity (4x8; 80%), Time (60 min per session), and Type (total body hypertrophy + injury prevention
This is the difference between the shortening phase (lifting) and the lengthening phase (lowering) of a muscle contraction during an exercise.
What is the difference between Concentric (shortening) and Eccentric (lengthening)?
For improving maximum force production and neural efficiency, the load should be this percent or higher of your 1RM and at what volume?
What is 85% or higher at 1-6 reps
The recommended way to structure a workout, starting with the most neurologically demanding exercises.
What is Core Lifts, then Accessories, then Injury Prevention/Core?
These are the most effective coaching cues because they direct attention away from the body and toward the environment or the outcome of the movement.
What are External Cues?
What are examples of knee and hip-dominant lower-body exercises?
What are squats & lunges (knee) and RDLs & glute bridges (hip)?
This principle involves gradually increasing the challenge to get stronger or fitter, consistently.
What is Progressive Overload?
This training goal aims to increase the rate of force development. The load should be this percent or lower of your 1RM, and at what volume?
What is power, >85%, single effort 1-2 & multiple effort 3-5
The two primary lower body movement patterns, typically categorized as knee-dominant and hip-dominant.
What are Push (or knee dominant) and Pull (or hip dominant)?
What are Visual Clarity (give a good view of what you are doing), Verbal Clarity (be succinct and clear with words), and Speed (slow first, then movement speed)
What are examples of upper body horizontal push and pull, lower body push and pull exercises
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