1. Modesty Fobbs
The F.I.T.T Project!

2. Fitness terms
Rest and Recovery- It means you rest so you can recovery your energy back.
Overload- Doing more exercise than what the muscles are use to.
Progression- Gradually progress/ increase the exercise you are doing.
Specificity- Choosing a type of exercise that is related to the sport you do, and one specific muscle group

3. Components of a Workout
Warm up- exercising in preparation for strenuous activity. Stretching- you stretch so you can be ready to do the workout Workout- any physical activity that you do, or a sport. Cool down- Is at the end of the physical activity when your finish

4. The Chart Flexibility Cardiovascular Muscular Strength
Muscular Endurance
Body Composition
Frequency
Daily
5-4 times a week
Weight train 2-4 times per week
Exercise 2-4 times per week
5-7 times a week
Intensity
You should stretch to the point where you feel tension, or pain.
Train at 60-80% of target heart rate.
60-75% of max 3 sets of 8-12 repetitions.
Add or maintain weight and repetitions.
Is determined by comparing their muscular mass and body fat percentage.
Time
15-30 minutes
20-60 minutes per session
About minutes.
About minutes
Type
Do dynamic stretch
Any aerobic activity keeping the heart rate within the target zone.
Anaerobic activities such as weight lifting and sit ups
Resistance training yoga ,Pilates , light weights
Stretching and light weight training

5. The F.I.T.T Formula
FREQUNCY - the number of training sessions that you complete per week increasing them to make your body adapt.
INTENSITY - how hard you make your body work in the overload program
TIME - is when you increase/decrease the amount of minutes in a training session and when you increase/ decrease or keep the same resting and recovery between each training session
TYPE – is the type of activity that you do.

6. My fitness goals
Fitness goal 1: to run a mile or the 5 minute drill faster than I do.
Fitness goal 2: to do my push ups faster than I do.

7. Fitness Goal One Flexibility Cardiovascular Muscular Strength
Muscular Endurance
Frequency
3-4 times a week
2-3 times
Weight train 2-4 times per week
Exercise 2-4 times per week
Intensity
Stretch till you feel tension
Train at 60-80% of target heart rate.
60-75% of max 3 sets of 4-8 repetitions.
Add or maintain weight and repetitions.
Time
30-60 minutes
20-60 minutes
Type
Stretch my legs and do running activitys
Run a or 2 mile
Jogging or walking around
Do light weight training

8. Fitness Goal Two Flexibility Cardiovascular Muscular Strength
Muscular Endurance
Frequency
3-4 times a week
2-3 times
Weight train 2-4 times per week
Exercise 2-4 times per week
Intensity
Stretch till you feel tension or pain.
Train at 60-75% of target heart rate.
3 sets of 4-8 repetitions.
Add or maintain weight and repetitions.
Time
30-60 minutes
20-60 minutes
Type
Do dynamic stretching
Do anaerobic activities
Weight lifting
You can do light weight lifting on sit ups

9. The End!