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F.I.T.T

F.I.T.T. F= Frequency I= Intensity T= Time T= Type. Frequency. Aerobic Exercise 3-5 Days per Week Muscular Strength & Endurance 2-3 Days per Week Flexibility 5-7 Days per Week. Intensity. Aerobic Activity 60-85% of MHR (Maximum Heart Rate) Age = 12 MHR =125 THR = 125 -177

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F.I.T.T

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  1. F.I.T.T • F= Frequency • I= Intensity • T= Time • T= Type

  2. Frequency Aerobic Exercise • 3-5 Days per Week Muscular Strength & Endurance • 2-3 Days per Week Flexibility • 5-7 Days per Week

  3. Intensity AerobicActivity • 60-85% of MHR(Maximum Heart Rate) • Age = 12 MHR =125 THR = 125 -177 • Age = 13 MHR = 207 THR = 124 -176 • Age = 14 MHR = 206 THR= 124 - 175 • Age = 15 MHR = 205 THR = 123 -174 Muscular Strength & Endurance • 70-85% of 1 rep max. Flexibility • Stretch to the point of slight discomfort

  4. Time Aerobic Activity • 20-60 minutes each day Muscular Strength & Endurance • 1-3 sets of 8-10 reps (S) • 1-3 sets of 12-15 reps (T) • 1-3 sets of 16-25 reps (E) Flexibility • Hold for 15-60 seconds, for 1-3 repetitions

  5. Type • Aerobic Activity • Muscular Strength • Flexibility • Muscular Endurance • ACSM(American College of Sport Medicine)

  6. routine includes, minimum, 3 days a week for aerobic exercise, muscular strength and endurance routine includes, minimum, 5 days a week for flexibility workout days are listed minimum 3 exercises for strength and flexibility for each of the days listed amount or time listed for each exercise amount of sets listed for each exercise creativity* (3 extra points) * The ability to create new ideas or things using your imagination Aerobic Exercise 3-5 days per week ….20-60 minutes each day Muscular Strength & Endurance 2-3 days per week….1-3 sets of 12-15 reps Flexibility 5-7 days per week…..Hold for 15-60 seconds, for 1-3 repetitions Grade Scale 35-31 = A 30-28 = B 27-25 = C 24-21 = D 20 & under = F Exercise Routine Rubric

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