FITT Formula
Quiz yourself by thinking what should be in
each of the black spaces below before clicking
on it to display the answer.
Help!
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| 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.
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| 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.
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| 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.
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| 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
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| 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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