FITT Formula Created by Educational Technology Network. www.edtechnetwork.com 2009

Part of Fitness Frequency Intensity Time Type 10 20 30 40 50

Question 1 - 10 Ability of Joints to move in a full range of motion

Answer 1 – 10 Flexibility

Question 1 - 20 Ability of Heart, Lungs, and Blood vessels to function efficiently

Answer 1 – 20 Cardiovascular fitness

Question 1 - 30 Maximum weight a group of muscles can lift one time

Answer 1 – 30 Muscular Strength

Question 1 - 40 The ratio of fat to lean body mass

Answer 1 – 40 Body Fatness/Composition

Question 1 - 50 Threshold: 3 days/wk Target: Daily (Two Answers)

Answer 1 – 50 Body Compostion or Flexibility

Question 2 - 10 Threshold: 3 days/wk Target: every other day/wk (2 answers)

Answer 2 – 10 Muscular Endurance and Muscular Strength

Question 2 - 20 Threshold: 3 days/wk Target: Daily (2 answers)

Answer 2 – 20 Flexibility and Body Composition

Question 2 - 30 Threshold: 3 days per week Target: Every other day (2 answers)

Answer 2 – 30 Muscular Strength and muscular endurance

Question 2 - 40 Threshold: 3 days/wk Target: 5 days/wk

Answer 2 – 40 Cardiovascular Fitness

Question 2 - 50 What is the intensity definition for Cardiovascular Fitness

Answer 2 – 50 Make the heart beat faster than normal for teenagers, about 150-180 beats per minute

Question 3 - 10 What is the intensity definition for Muscular Strength?

Answer 3 – 10 80% to 100% of your max effort. Heavy weight, fewer reps. Load increased gradually.

Question 3 - 20 What is the intensity definition of Body Composition?

Answer 3 – 20 Exercise long enough to burn extra calories and lose extra body fat

Question 3 - 30 What is the intensity definition of flexibility?

Answer 3 – 30 Stretch muscles longer than usual, but do so slowly.

Question 3 - 40 What is the intensity definition of Muscular Endurance?

Answer 3 – 40 Body weight to 75% of your max effort. Low weight, high reps. Build up gradually.

Question 3 - 50 Threshold: 15 Minutes Target: 30 mintutes

Answer 3 – 50 Cardiovascular Fitness

Question 4 - 10 What is the time (Threshold and target) for Body Composition?

Answer 4 – 10 Threshold: 15-30 minutes Target: More than 30 minutes

Question 4 - 20 Which component of fitness has a time of: Threshold: 15 minutes Target: 30 minutes

Answer 4 – 20 Cardiovascular fitness

Question 4 - 30 Which component of fitness has a time component of : Threshold: 1-3 sets of One to eight reps Target: 3-4 sets of 1-4 reps

Answer 4 – 30 Muscular Strength

Question 4 - 40 What is the time (threshold and target) of Muscular Endurance?

Answer 4 – 40 1-3 sets of 10-15 reps or 15 seconds 3 or more sets of 10-20 reps or 30 seconds or more

Question 4 - 50 What is the time component (threshold and target) of flexibility?

Answer 4 – 50 Threshold: Stretch and hold an exercise for 10-15 seconds Target: Repeat 3 different times resting muscle between stretching

Question 5 - 10 Yoga, dynamic warm-ups stretches, and static stretches improve what part of fitness?

Answer 5 – 10 Flexibility

Question 5 - 20 Running, biking, hiking, swimming, cardio kickboxing, and step aerobics would benefit what two parts of fitness?

Answer 5 – 20 Cardiovascular endurance and Body Composition

Question 5 - 30 Walking for 30 minutes or more with any heart rate improves what part of fitness?

Answer 5 – 30 Body Composition

Question 5 - 40 Squats, lunges, bench press, and bicep curls with your own body weight or low weight improves what part of fitness?

Answer 5 – 40 Muscular endurance

Question 5 - 50 Name three heavy-weighted exercises that would improve Muscular Strength.

Answer 5 – 50 Squats, power cleans, dead lifts….ect