• Home
  • About
  • Exercise at Home
    • 10-Day Challenge
  • Blog
  • Workshops
  • Resources
    • Articles
    • Videos
    • Posters
Performance RedefinedPerformance Redefined
  • Home
  • About
  • Exercise at Home
    • 10-Day Challenge
  • Blog
  • Workshops
  • Resources
    • Articles
    • Videos
    • Posters

PFT Certification Course – F.I.T.T. Principle Module Highlights

January 3, 2016 Video
PFT Certification Course, Los Angeles, California, December, 2015

The F.I.T.T. principle is used to make exercise-specific recommendations. While there are no explicit rules that must be followed to achieve a particular goal, the F.I.T.T. principle does offers general guidelines that can help to inform the decisions of any exercise professional. This module discusses the interaction between each F.I.T.T. variable and considerations that should be made when designing exercise sessions for any client.

The F.I.T.T. Principle
  1. FREQUENCY: How often is the exercise exposure? Periodic stress or repeated exposures are needed to elicit physiological adaptations and ingrain new movement/fitness behaviors. Frequency is commonly described by repetitions and sets, or exposures per week.
  2. INTENSITY: How challenging is the exercise exposure? The body must be sufficiently stressed or overloaded to adapt. Must find a balance between too little and too much for training objective. Intensity is commonly described by load, tempo (speed), heart rate, and rate of perceived exertion (RPE).
  3. TIME: How long is the exercise exposure? Certain physiological adaptations require the body to be stressed for specific durations or periods of rest and recovery. Must find a balance between too little and too much for training objective. Time is commonly described by duration and rest.
  4. TYPE: What type of exercise exposure? While there are many forms of exercise and physical activity, the body will adapt to the type of stress imposed. The type of exercise(s) should be considered when outlining a training objective. Type is commonly described the modality, contraction type or movement pattern.

Send Us a Message!

Send us an email and we'll get back to you ASAP.

Send Message

Contact Info

  • info@performanceredefined.ca
Great few days in Las Vegas with the IAFF at the V Great few days in Las Vegas with the IAFF at the Vincent J Bollon 2023 Affiliate 
Leadership Training Summit!

Really enjoyed meeting everyone, sharing updates on Fit To Thrive, and discussing the importance of implementation.

If a program is implemented poorly or even moderately well, its goals are unlikely to be achieved. With high quality implementation, success is much more likely!

1. Describe your objectives – Clarify what you would like to achieve.
2. Assess your needs – Identify factors that influence current attitudes, behaviors, etc.
3. Identify relevant strategies – Describe your steps to effect change.
4. Put the plan into action – Leverage facilitators and implement as intended. 
5. Evaluate progress – Document the process and measure outcomes.

A big thank you to the IAFF’s leadership and everyone involved for their continued efforts to improve fire fighter health and wellness!

#iaff #iaffalts2023 #leadership #firefighter #firefighterwellness #firefighterfitness #iaffwfi #iaffpeerfitness #implementation #fittothrive
If it’s a priority, you’ll find a way to make If it’s a priority, you’ll find a way to make it work.

Consistency builds resiliency.

One leg RDL x 10
Asymmetrical walking lunge x 10
Inverted hang w/ press x 10
Repeat with opposite limb

4 Rounds

#performanceredefined #activeeveryday #beactive #moreactivemoreoften #physicalliteracy #activemindset #resiliece #exercisehabits #snowday #iaffwfi #iaffpeerfitness #5minutesoffun #fittothrive
Physical activity is not a substitute for mental h Physical activity is not a substitute for mental health treatment when needed, but it does play a significant role in our cognitive, social, and emotional well-being.

Just 10 minutes of exercise or physical activity can...

…Reduce symptoms of anxiety and depression.

…Improve feelings of connectedness and social support.

…Increase confidence and emotional control.

…Enhance body image and lower feelings of guilt.

…Improve cognition, attention, and intrinsic motivation.

Tremendous work being done by the Mental Health and Physical Activity Research Centre at the University of Toronto to better understand the link between exercise and mental health.

Be more active, more often, but seek help when needed.

#mentalhealth #exerciseandmentalhealth #bellletstalk #beactive #exerciseanddepression #connectedness #selfconfidence #bodyimage #cognition #iaffwfi #iaffpeerfitness #fittothrive

Recent Blog Posts

  • Build a growth mindset to be active for life!
  • The pros and cons of CrossFit…

Recent Articles

  • Keys to implementing healthy workplace initiatives
  • Firefighter fitness MUST be prioritized beyond the training academy!

Upcoming Courses

© 2022 - Performance Redefined

  • Home
  • About
  • Workshops