F.I.T.T. Principle

Using the F.I.T.T. principle will help you create a plan to help you be successful with your SMART goal.

F is for FREQUENCY: How often you exercise?

Everyday = cardio and flexibility

3 times a week = strength

I is for INTENSITY: How hard you exercise?

Light = walking, stretching, golf, playing catch

Moderate = brisk walk, gymnastics, tennis, volleyball, housework

Vigorous = speed walk, jog, run, karate, basketball, football

T is for TIME: How long you exercise?

60 minutes a day, EVERY DAY

T is for TYPE: What kind of exercise?

Do a variety of activities to keep it interesting

5 Components of Fitness & The FITT Principle

Body Composition - the relationship of fat free mass to fat mass in the body.

Cardiorespiratory Endurance (Aerobic Capacity)- the ability of the heart and lungs to deliver oxygen and energy to muscles during long bouts of physical activity.

Frequency : 5 - 7 times a week

Intensity : 65 - 85% of Maximum Heart Rate

Time: 60+ minutes per day

Type: i.e. Running, Swimming, Playing Basketball, Dancing

Flexibility - the muscles' ability to move joints through their full range of motion (ROM).

Frequency : 3 times a week

Intensity : Mild Tension

Time: 15 seconds per stretch, 15 minutes, 3 repetitions

Type: i.e. Static Stretching, Dynamic Stretching, Yoga, Martial Arts

Muscular Strength- the ability of the muscle(s) to push or pull with total force.

Frequency : 2 - 3 times per week

Intensity : Heavy Resistance - change weight (increase/decrease) then INTENSITY changes.

Time: 2 - 3 Sets of 8 or LESS Repetitions

Type: i.e. Weight Lifting, Power Lifting

Muscular Endurance- the ability of the muscle(s) to complete a movement many times or to hold a certain position for a long period of time without stopping for rest.

Frequency : 2 - 3 times a week

Intensity : Light Resistance - change weight (increase/decrease) then INTENSITY changes.

Time: 2 - 3 sets of 12 or MORE Repetitions

Type: i.e. 30 push ups, 20 curl ups, Running