exercise (i.e. the squat) show little carryover to other exercises (i.e. leg extensions) due to
differences in muscle fiber recruitment (4-6). Therefore, training must be specific to individual
goals.
Prior to establishing the specifics of a training program, individuals must decide what they
ultimately want to accomplish. In general, the body can only adapt maximally in one direction or
another. Trying to gain muscle and lose fat at the same time is generally impossible, except for
beginners. Maximizing both strength and aerobic performance is similarly impossible and one or
the other will be compromised. The more specific an individual is about their goals, the more
success they will have.
Section 2: The FITT equation
All types of exercise can generally be described by four variables. They are frequency,
which is how often a given type of exercise is performed ; intensity, which is how hard a given
exercise is ; time, which is how long a given type of exercise is performed for ; and type, which is
the specific type of exercise done. These four variables are sometimes referred to as the FITT
equation. In the following chapters, each major form of exercise is discussed within the context of
these four variables.
References
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- “Physiology of Sport and Exercise” Jack H. Wilmore and David L. Costill. Human Kinetics
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paradigm with implications for endurance and ultraendurance events. Sports Medicine
(1995) 19: 240-250. - Morrisey MC et. al. Resistance training modes: specificity and effectiveness. Med Sci Sports
Exerc (1995) 27: 648-660. - Pipes T. Variable resistance versus constant resistance strength training in adult males. Eur J
Appl Physiol (1978) 39: 27-35. - Sale D And MacDougall D. Specificity in Strength Training: A Review for the Coach and
Athlete. Can J Appl Sports Sci (1981) 6:87-92.