Explain how the number of repetitions impact a weight lifting program. What specifically is the benefit of using high repetitions versus low repetitions. Explain the benefits of both of them.

Question

Explain the FITT Concept. Specifically explain what each letter of FITT stands for as well as how each can be used to improve a fitness program.

Answer 1

The number of repetitions in a weight lifting program, also known as rep ranges, can have a significant impact on the outcome of the training. Repetitions refer to the number of times a specific exercise is performed consecutively before taking a rest. The two major categories of rep ranges are high repetitions and low repetitions, each with its own benefits.

High repetitions typically refer to a range of 12 or more reps per set. The primary advantage of using high repetitions is that it primarily targets muscular endurance. By performing more reps, the muscles get more time under tension, which leads to increased stamina and the ability to perform activities for longer durations. High repetitions also tend to involve lighter weights, which reduces the risk of injury and allows individuals to focus more on maintaining proper form throughout the set.

On the other hand, low repetitions generally refer to a range of 6 or fewer reps per set. Low-rep training primarily targets muscular strength and power. By lifting heavier weights with fewer reps, the muscles are subjected to greater intensity, leading to increased strength gains. Additionally, low rep ranges target the nervous system, improving its ability to recruit motor units effectively during high-intensity activities. This can lead to improvements in explosive power and overall athletic performance.

Now, moving on to the FITT concept, it stands for Frequency, Intensity, Time, and Type. The FITT concept is a framework used to guide the development of effective exercise programs.

1. Frequency refers to how often an individual exercises. It suggests the number of training sessions per week. Increasing the frequency of workouts can be beneficial in improving overall fitness by allowing for greater exposure to exercise stimuli, creating more opportunities for progression, and enhancing the adherence to a fitness routine.

2. Intensity refers to the level of difficulty or the amount of effort exerted during a workout. It can be controlled by adjusting factors such as weights, resistance, speed, or heart rate. Increasing intensity can lead to improvements in strength, endurance, and overall fitness. However, it is essential to balance intensity to avoid injury and overtraining.

3. Time refers to the duration of each workout session. By adjusting the length of a workout, individuals can target specific energy systems and fitness goals. Longer workouts can improve endurance, while shorter, more intense workouts may focus on power or speed.

4. Type refers to the specific mode or type of exercise performed. This includes activities such as cardio, strength training, flexibility exercises, or sports-specific training. Incorporating a variety of exercise types helps in developing a well-rounded fitness program, targeting different muscle groups, and enhancing overall fitness levels.

By considering and manipulating these four components of the FITT concept, individuals can tailor their fitness programs to meet their specific goals, whether it's improving cardiovascular health, building strength, increasing endurance, or achieving overall fitness.