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    To Chronic Musculoskeletal Injuries

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    Mary Jane Dumalagan
    The FITT Principle provides a framework for designing personalized exercise programs by focusing on four key factors: Frequency, Intensity, Time, and Type of exercise. Muscular imbalances can develop when muscle pairs have different strengths or surrounding muscles are tight, leading to injuries over time. Movement screening tests like squats, lunges, trunk rotations, and push-ups can identify neuromuscular deficiencies by evaluating proper form and balance in key body parts during each movement. Maintaining proper form outlined for each movement can help identify areas of weakness.

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    To Chronic Musculoskeletal Injuries

    Uploaded by

    Mary Jane Dumalagan
    104 views2 pages
    The FITT Principle provides a framework for designing personalized exercise programs by focusing on four key factors: Frequency, Intensity, Time, and Type of exercise. Muscular imbalances can develop when muscle pairs have different strengths or surrounding muscles are tight, leading to injuries over time. Movement screening tests like squats, lunges, trunk rotations, and push-ups can identify neuromuscular deficiencies by evaluating proper form and balance in key body parts during each movement. Maintaining proper form outlined for each movement can help identify areas of weakness.

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    The FITT Principle provides a framework for designing personalized exercise programs by focusing on four key factors: Frequency, Intensity, Time, and Type of exercise. Muscular imbalances can develop when muscle pairs have different strengths or surrounding muscles are tight, leading to injuries over time. Movement screening tests like squats, lunges, trunk rotations, and push-ups can identify neuromuscular deficiencies by evaluating proper form and balance in key body parts during each movement. Maintaining proper form outlined for each movement can help identify areas of weakness.

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    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    104 views2 pages

    To Chronic Musculoskeletal Injuries

    Uploaded by

    Mary Jane Dumalagan
    The FITT Principle provides a framework for designing personalized exercise programs by focusing on four key factors: Frequency, Intensity, Time, and Type of exercise. Muscular imbalances can develop when muscle pairs have different strengths or surrounding muscles are tight, leading to injuries over time. Movement screening tests like squats, lunges, trunk rotations, and push-ups can identify neuromuscular deficiencies by evaluating proper form and balance in key body parts during each movement. Maintaining proper form outlined for each movement can help identify areas of weakness.

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    of 2

    FITT PRINCIPLE

    Exercise is an activity that will stimulate the body to adapt and become stronger.
    The FITT Principle is a helpful guide in designing a personalized fitness program.
    FITT Principle is an acronym for Frequency, Intensity, Time and Type. These
    are the key factors in designing an exercise program that will address the current
    fitness level, provide means to overload the body and trigger positive adaptations.
    Factor
    Definition
    Frequency
    Number of sessions in a week
    Intensity
    Difficulty level of the exercise or work demand
    Time
    Duration or distance covered in an exercise session
    Type
    Mode of exercise or activity
    FREQUENCY depends on the current fitness level and the type of activity
    preformed. It is important to allow rest days to allow the body to recover.
    INTENSITY refers to the difficulty level of the work-out. Current research
    indicates that exercise intensity is the most important factor in improving fitness
    level.
    TIME influenced by the intensity and type of activity performed.
    TYPE influenced by the fitness goal and current fitness level.
    Muscular imbalance occurs when muscle pairs have different strength or if the
    muscles surrounding the joints are tight. A muscular imbalance will eventually lead
    to chronic musculoskeletal injuries.
    Movement screening used to evaluate the presence of muscular imbalance.
    Movement like squats, lunges, trunk rotation, and push-ups can show
    neuromuscular deficiency.
    SQUAT multi-joint movement that has the ability to show neuromuscular
    deficit in the core muscle and the lower extremity muscles.
    Body Part
    Correct Position for Squat
    Shoulders
    Elbows held behind ears throughout the movement
    Hips
    Trunk remains flat without leaning forward too much
    Knees
    Knees are stable and does not exhibit movement to the
    side nor the front
    Ankle
    Feet is in full contact with the ground and aligned with
    the knees
    Quality
    Balance is maintained when thighs are parallel to the
    ground
    LUNGE evaluates stability and neuromuscular deficit of the lower
    extremities. It can also show if an individual has poor flexibility as well as
    balance problems.
    Body Part
    Correct Position for Forward Lunge
    Shoulders
    Elbows held behind the ears throughout the movement
    Hips
    Trunk remains flat and vertical
    Knees
    Knees are aligned with hip and foot
    Ankle
    Heel of the lead leg should be in contact with the floor
    and under the lead knee while the heel of the rear foot is
    off the ground.

    Quality

    Balance is maintained when lead thigh is parallel to the


    ground.
    TRUNK ROTATION common movement in many sports that involves
    throwing. Throwing movements push the center of gravity of the body
    outside the normal region and forces the abdominal muscles to counteract
    the displacement.
    LUNGE AND TWIST assess movement deficiency and balance when
    performing trunk rotation
    Body Part
    Correct Position for Lunge and Twist
    Shoulders
    Arms are parallel to the ground and the opposite elbow
    crosses the lead knees
    Hips
    Trunk remains flat and does not bend while twisting
    Knees
    Knees are aligned with hip and foot
    Ankle
    Heel of the lead leg should be in contact with the floor
    and under the lead knee while the heel of the rear foot is
    off the ground.
    Quality
    Balance is maintained when the lead thigh is parallel to
    the ground.
    PUSH-UP basic exercise that evaluates the strength of the arms and
    abdominal muscles as well as the flexibility of the shoulder joint.
    Body Part
    Correct Position for Push-up
    Shoulders
    Head is centered between the shoulders and the elbows
    are wider than the shoulders
    Hips
    Trunk remains flat and straight from head to buttocks
    Knees
    Knees are straight and thighs does not touch the ground
    Ankle
    Weight is balanced over the forefoot
    Quality
    Balance is maintained as chest is lowered close to the
    ground

    SQUAT

    LUNGE

    LUNGE AND TWIST

    PUSH-UP

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