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FITT PRINCIPLE
CARDIOVASCULAR
ENDURANCE
EXERCISE
MUSCULAR
STRENGTH AND
ENDURANCE
FLEXIBILITY
F
Frequency
3x/week
3x/week
3x/ week
Warm- up before the
exercise and cool
down after the
exercise.
I
Intensity
60 to 90% of max.
heart rate
Light to moderate
70 90% of 1 rep.
max
1-4 sets
8-12 reps
Hold to 15 30
seconds
1-3 reps
T
Time
30- 60 minutes
progressive
15- 60 minutes
progressive
5 10 minutes
T
Type
Static exercise:
Jog in place
Jumping jacks
High knees
Butt kicks
Press jacks
Straight leg
Resistance training:
Planks
V-sit
Leg raise
Wall push-
ups
Wall sit
Upper body
resistance
work out(
using
dumbells)
Body stretching

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FITT PRINCIPLE F CARDIOVASCULAR ENDURANCE EXERCISE 3x/week MUSCULAR STRENGTH AND ENDURANCE 3x/week 60 to 90% of max. heart rate Light to moderate 70 – 90% of 1 rep. max 1-4 sets 8-12 reps 30- 60 minutes progressive 15- 60 minutes progressive 5 – 10 minutes Static exercise: ➢ Jog in place ➢ Jumping jacks ➢ High knees ➢ Butt kicks ➢ Press jacks ➢ Straight leg ➢ Resistance training: ➢ Planks ➢ V-sit ➢ Leg raise ➢ Wall pushups ➢ Wall sit ➢ Upper body resistance work out( using dumbells) Body stretching Frequency I Intensity T FLEXIBILITY 3x/ week Warm- up before the exercise and cool down after the exercise. Hold to 15 – 30 seconds 1-3 reps Time T Type Name: Description: ...
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