F - Frequency

• how many times a week you train
• depends on an individual’s goals, abilities and fitness level
• training for athletic competition requires 3-10 times/week
• training for personal fitness requires 2-3 times/week to maintain fitness or 4-6 times/week to reduce weight and/or increase strength and/or cardiorespiratory fitness

I - Intensity

• how hard you train
• taken as a percentage of an individual’s maximal aerobic and anaerobic power
• between 50%-100% maximum target heart rate (THR) is a general guideline
• most important component of strength training
• can be measured in:
• distance covered (m/s km/h) eg: running, x-country skiing, cycling, rowing
• resistance to be overcome (kg/min) eg: weight lifting
• frequency of movements (rate per unit of time) eg: figure skating, diving, gymnastics

T- Type

• which physical fitness component is targeted for development
• aerobic: ie. cardiorespiratory, muscular endurance
• anaerobic: ie. muscular strength, flexibility

T - Time (or duration)

• duration of your training session (eg. minimum 20-30 min in target heart rate zone to improve cardiorespiratory)
• guideline is usually 3-6 times/wk depending on level of fitness, aspirations and type of training