Principles of Exercise Prescription
Creating and implementing safe and effective exercise prescriptions for clients are priorities for FitLot instructors. The following principles should guide trainers as they create new classes and use example classes provided by FitLot. With a basic knowledge of exercise physiology and how the human body responds to physical activity, a trainer should be well equipped to assist participants as they aim to improve their health and reach their fitness goals.
The FITT-VP Principle |
The FITT-VP Principle is the foundation of exercise program design. It includes specification of the Frequency (F), Intensity (I), Time or duration (T), Type or mode (T), Volume (V), and Progression (P) of the exercises being performed. By manipulating these variables, a program with clear objectives can be created to meet the goals and needs of the individual (ACSM, 2014) |
The SAID Principle |
The ‘Specific Adaptation to Imposed Demands’ Principle asserts that the human body will adapt specifically to the stressors or demands, both biomechanical or neurological, that are imposed upon it. (Also referred to as simply the Principle of Specificity.) |
The Overload Principle |
The overload principle states that increased demands must be placed on the body to elicit a training effect or change. Progressive overload refers to the idea that these demands must be regularly increased over time in order to continue to get a response from the body. The amount of overload necessary to be safe and effective depends on the training state of the individual (Matthews et al. 2016). |
The Progression Principle |
This principle asserts that in order to continue to see gains and improvements from an exercise program, the exercise must gradually increase in intensity and become more challenging. Progression is the last piece of the FITT-VP principle, and can be implemented into programming by manipulating the other factors, FITT-V. |
The Reversibility Principle |
The physiological and neuromuscular effects and adaptations of exercise training, both resistance training and cardiovascular training, are reversible when individuals discontinue an exercise program. Muscles may atrophy and become weaker, while cardiovascular fitness may also decrease. |
Peripheral Heart Action |
Peripheral Heart Action (PHA) training involves alternating lower body exercises with upper body exercises in order to keep blood consistently circulating during the resistance training session. PHA training promotes positive adaptations in cardiovascular function and blood pressure, improves heart rate variability, and elicits increases in muscular strength (Piras et al. 2015) (Kravitz, 2016). |
Ground to Standing |
Ground to Standing movement patterns refer to those that require a person to get off the ground from various positions, and to finish in a standing position. Research has found that the ability and ease of getting from the ground to a standing position is directly linked to decreased mortality rates, meaning a person is predicted to live longer (Brito et al., 2014). |
Variability Training |
Variability Training (VT) refers to the notion that when exposed to a variety of stimuli, the body responds in accordance. In addition to FITT-VP, other factors can be manipulated during exercise to elicit different responses from the body. These factors can include direction, plane of motion, speed, tempo, rhythm, hand position, foot position, range of motion, threshold, intensity, power, foundation, body position, and equipment. Variability Training increases physiological development, improves cardiovascular health and improves performance. Creating variation in training builds a body better suited to overcoming a variety of challenges, less inclined to injury, and overall more resilient. |