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F Frequency of Exercise: Table 2. Sample of FITT Principle

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Jay Carlo Bagayas

The document summarizes the FITT principle for exercise - frequency, intensity, time, and type. It provides examples for beginners, intermediates, and advanced individuals. For frequency, beginners should exercise 2-3 days per week with full body workouts and 48-72 hours of rest between. Intermediates exercise 4-5 days per week, often with split workouts. For intensity, beginners should exercise at 60-70% of maximum strength while intermediates exercise at 70-90% of maximum strength. For time, beginners do 1-3 sets of 8-12 reps over 30 seconds to 1 minute, while intermediates do endurance, strength, or power focused workouts. The document also

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F Frequency of Exercise: Table 2. Sample of FITT Principle

Uploaded by

Jay Carlo Bagayas
31 views3 pages
The document summarizes the FITT principle for exercise - frequency, intensity, time, and type. It provides examples for beginners, intermediates, and advanced individuals. For frequency, beginners should exercise 2-3 days per week with full body workouts and 48-72 hours of rest between. Intermediates exercise 4-5 days per week, often with split workouts. For intensity, beginners should exercise at 60-70% of maximum strength while intermediates exercise at 70-90% of maximum strength. For time, beginners do 1-3 sets of 8-12 reps over 30 seconds to 1 minute, while intermediates do endurance, strength, or power focused workouts. The document also

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21313

Original Title

Activity 4

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The document summarizes the FITT principle for exercise - frequency, intensity, time, and type. It provides examples for beginners, intermediates, and advanced individuals. For frequency, beginners should exercise 2-3 days per week with full body workouts and 48-72 hours of rest between. Intermediates exercise 4-5 days per week, often with split workouts. For intensity, beginners should exercise at 60-70% of maximum strength while intermediates exercise at 70-90% of maximum strength. For time, beginners do 1-3 sets of 8-12 reps over 30 seconds to 1 minute, while intermediates do endurance, strength, or power focused workouts. The document also

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© All Rights Reserved
Download as DOCX, PDF, TXT or read online from Scribd
Download as docx, pdf, or txt
31 views3 pages

F Frequency of Exercise: Table 2. Sample of FITT Principle

Uploaded by

Jay Carlo Bagayas
The document summarizes the FITT principle for exercise - frequency, intensity, time, and type. It provides examples for beginners, intermediates, and advanced individuals. For frequency, beginners should exercise 2-3 days per week with full body workouts and 48-72 hours of rest between. Intermediates exercise 4-5 days per week, often with split workouts. For intensity, beginners should exercise at 60-70% of maximum strength while intermediates exercise at 70-90% of maximum strength. For time, beginners do 1-3 sets of 8-12 reps over 30 seconds to 1 minute, while intermediates do endurance, strength, or power focused workouts. The document also

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Table 2.

sample of FITT Principle


F Frequency How Often Beginner 2-3 days per week
of Exercise Full-body workout of all 6 body ares
48-72 hours of rest in-between workouts
Intermediat 4-5 days per week; often perform split workouts
e to High (example: Monday and Thursday work chest,
shoulder, triceps, abdominal; Tuesday and Friday,
work back, legs, biceps)
48-72 hours of rest in-between workouts
I Intensity of How Hard Beginner 60% - 70% of maximum strength
Exercise Intermediat 70% - 90% of maximum strength
e to High
T Time of - How many reps Beginner 1-3 sets 30 secs to 1min
Exercise - How many sets 8-12 repetitions
- How Much time Intermediat Endurance – 12-20+reps 30 secs to 1 min
between sets e to High 2-3 sets
Strength – 2-6 reps 2 to 5 mins
3-5 sets
T Type of Which Exercises Weight machines, free weights, resistance tubing, medicine ball,
Exercise own body weight
Exercise

Cardio- Balance Muscular Muscular Flexibility Agility Power Reaction Coordination


vascular Endurance Strength Time
Endurance
Jogging Single Push ups Mountain Static Lateral Squat Ball Balloon
leg Deadlift climbing Stretches Jump jump Drops tossing
Walking Abdominal drill
Skater crunches V-sits Hamstrings Lateral Standing Juggling
Swimming Lunge Long Paper
One leg Squat Standing Shoulder Jump drop Drill
Stand Squats Tuck
Triceps Jump Skii Ruler
drop Drill

Tightrope Squat Plank Dynamic Shutte Dumbell Video Juggling


Treadmill Walk (dumbbell) Stretches Run Pres games variation

Cycling Banded Sit ups Dips Arms Circling Side- side Chess Skipping rope
Triplanar shuffle pass (ball)
Jumping Toe Taps Pull ups Plank with Hip Rotation Run Wall ball
Rope press Side Plank Bounce
Single leg Knee Dot Drill (tennis ball)
Press Rotation

Form 4

Activity 4

INDIVIDUAL EXERCISE WORK OUT FORM

NAME: __________________ SECTION/DAY: ______ BMI: ____AGE: ____ GENDER:


___

TYPE INTENSITY TIME FREQUENCY


1ST 2ND WEEK 3RD WEEK 4TH WEEK
COMPONENTS WEEK
OF EXERCISE
EXERCISE No. set and
Sec./min
M W F M W F M W F M W F
Repetition
1.CARDIO
VASCULAR
ENDURANCE
2.BALANCE

3.FLEXIBILITY
4.MUSCULAR
ENDURANCE

5. MUSCULAR
STRENGTH

6.AGILITY

7.POWER

8.COORDINATI
ON

9. REACTION
TIME

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