FITT Principle

FITT Principle

A formula in which each letter represents a factor important for determining the correct amount of physical activity

What does each letter in FITT stand for and what do they mean?

F- Frequency (how often you do the activity each week I- Intensity (how hard you work at the activity per session) T- Time (how long you work out each session) T- Type (which activities you select)

FITT principle for flexibility

Frequency: daily stretching Intensity: stretch muscles and hold beyond its normal length at a comfortable stretch Time: hold stretch for 10-15 seconds with the stretching workout lasting 15-30 minutes Type: use stretches that will allow the body to move the full range of motion

What is the FITT principle for Cardionvascular Endurance?

Frequency: exercise 3-5 times a week Intensity: train 60-85% of target heart rate Time: 20-60 minutes per sesion is recommended Type: any aerobic activity that keeps heart rate within the target zone

FITT principle for muscular endurance

Frequency: weight train 2-4 times a week Intensity: add ot maintain weight and reps during the workout Time: a total workout can be 30-60 minutes Type: an activity that allows the muscules to perform a physical task over a period of time without becoming fatigued (lighter weights/more reps)

FITT principle for muscular strength

Frequency: weight train 2-4 times a week Intensity: for teens, 60-75% of 1RM for 8-12 reps Time: 30-60 minute total workout Type: anaerobic activities such as weight lifting and sit-ups tend to develop muscular strength and endurance