What does the F.I.T.T.

principle stand for?

Frequency

Intensity

Time

Type

• Moderate exercise five days a week or intense cardio three days a week to improve health
• May need up to six or more days a week for weight loss 

• Recommended 2-3 non-consecutive days a week 
• At least 1-2 days between sessions 

• General rule to work in target heart rate zone
• Focus on variety of intensities to stimulate different energy systems 

• exercises you do (at least 8-10, amount of weight you lift, reps and sets determine intensity
• want to lift enough weight that you can only complete the desired number pof reps (1-3 sets of 8-16 reps)

• 30-60  mins of cardio
• how long you exercise based on not only fitness level but also intensity
• harder you work the shorter your workouts will be 

• how long depends on type of workout and your schedule
• Total body workout can be up to an hour
• Split routine can take less time 

• any activity that increases heart rate
• ex: running, walking, cycling, dancing, sports, ect.  

• any exercise with resistance (bands, dumbells, machines, ect) to work on your muscles
• Bodyweight exercises can be considered a form of strenght training but building strength requires more resistance 

1. cardiovascular endurance
2. muscular strenght
3. muscular endurance
4. flexibility
5. body composition

Ability of heart and lungs to work together to provide the needed oxygen and fuel to the body during sustained workloads.

• Ex:Pacer Test, Mile 

Amount of force a muscle can produce

• Ex: Push up test 

What is muscular edurance?

(Include examples)

Ability of the muscles to perform continous without fatiguing.

• ex: Cycling, step machines, elliptical machines, sit up and push up tests 

What is flexibility?

(Include Examples)

Ability of each joint to move through the available range of mation for a specific joint.

• Ex: stretching individual mucles or the ability to perform certain funcitional movements such as the lunge, sit and reach test 

What is body composisition?

(include examples)

Amount of fat mass compared to lean muscle mass, bone, and organs

• Ex: underwater weighing, skinfold readings, bioelectrical impedance 

ability to change body position quickly

type of strength training in which the joint angle and muscle lenght do not change

done in static positions, rather than through range of motion

A-Deltoids (Delts)

B-Pectorals (Pecs)

C-Biceps  

A-Oblique

B-Abdominals (Abs)

C-Quadriceps (Quads) 

A-Tapezius (Traps)

B-Deltoids (Delts)

C-Latissimus (Lats)

D-Triceps

A-Gluteals (Glutes)

B-Hamstrings

C-Gastrocnemius

D-Achilles tendon

E-Soleus