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FITT Formula

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Type of activity
Cardiovascular Fitness   3-5   60-90% max heart rate. 40-60% for beginners.   Min. 10 Min per segment., progress to min. of 30 min.   Whole body activities using large muscle groups that can be maintained continuously & are aerobic in nature.  
Muscular strength   2-4   High resistance - 75% to max. Low reps. Can use sets (2-3)   Until muscular fatigue is achieved. Long as req. to complete session.   Muscular work involving any of the following: Isontonic, Isometric, Isokinetic.  
Muscular endurance   2-4   Low to moderate resistance. High reps (10-20). Can use sets (3)   Session should progress to contain 8-10 exercises for major muscle groups.   Emphasis on isotonic or isokinetic contractions, or isometric holds.  
Flexibility   3-7   Until mild tension is felt, only after warmed up.   10-60 sec. for each stretch. One stretch per muscle grp.   Static, Dynamic, PNF  
Body Composition   Cardio 4-6 Weight training twice   60-90% max heart rate. 40-60% for beginners. Muscular conditioning progam (10-12 reps. 1-3 sets)   Cardio 30-45+ min. Last rep should go to fatigue.   Cardiovascular, Muscle strength and endurance.  


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Created by: LisaSceviour
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