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Refers to Frequency, Intensity, Time, and Type; an acronym used to guide the development of individualized exercise programs. Tailoring these components helps ensure the program meets specific fitness goals.

Represents how often a person will exercise; an essential component in stimulating the desired physiological adaptations from training.

Determines how hard an individual will exercise; measured by heart rate, perceived exertion, or maximum lifts. Crucial for achieving the appropriate stimulus for improvement and for preventing overtraining.

Refers to the duration of each exercise session; needs to be sufficient to create a training effect. Varies depending on the intensity and the individual's fitness level.

Describes the form of exercise to be performed (e.g., running, swimming, cycling); selection should be aligned with the individual's goals, preferences, and any physical limitations.

The gradual increase in exercise overload necessary to achieve higher levels of fitness. Important for continuous improvement and minimizing the risk of injury

Working the body harder than it is normally worked; a principle for improving fitness and performance. Essential for stimulating muscle adaptation and growth.

Stating that training should be relevant and appropriate to the sport or fitness goals that the individual is aiming for. Ensures that the right muscles and energy systems are targeted for improvement.

The principle that fitness gains are lost when training stops or is significantly reduced. Highlights the importance of maintaining a regular training routine.

Incorporating different exercises, routines, and training methods to keep workouts interesting and to fully develop all fitness components. Helps prevent boredom and overuse injuries.

The necessary period of time allotted for physical recovery between exercise sessions. Crucial for tissue repair, psychological well-being, and performance improvements.

Low-intensity exercise that precedes a workout to prepare the body for more intense physical activity. Reduces the risk of injury and improves performance.

Low-intensity activities performed after an exercise session to facilitate recovery. Aids in reducing muscle soreness and the removal of lactic acid.

The total amount of work performed during a workout session, often represented by the formula