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

2. Frequency Aerobic Exercise Muscular Strength & Endurance Flexibility
3-5 Days per Week
Muscular Strength & Endurance
2-3 Days per Week
Flexibility
5-7 Days per Week
Frequency- the number of times something happens during a period of time.
Aerobic- increasing respiration and heart rate.
Flexibility- able to bend or be bent repeatedly without damage or injury . ROM in a specific joint.
Endurance- the ability or power to bear prolonged exertion, pain, or hardship.

3. Intensity Aerobic Activity Muscular Strength & Endurance
60-85% of MHR (Maximum Heart Rate)
Age = 12 MHR =125 THR =
Age = 13 MHR = THR =
Age = 14 MHR = 206 THR=
Age = 15 MHR = 205 THR =
Muscular Strength & Endurance
70-85% of 1 rep max.
Flexibility
Stretch to the point of
slight discomfort

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

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

6. Exercise Routine Rubric
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 … minutes each day
Muscular Strength & Endurance
2-3 days per week….1-3 sets of reps
Flexibility
5-7 days per week…..Hold for seconds, for 1-3 repetitions
Grade Scale
35-31 = A
30-28 = B
27-25 = C
24-21 = D
20 & under = F