1. Applying FITT to Health Related Fitness General Fitness

2. Applying FITT to Cardiovascular Endurance Frequency 3-5 days per week Intensity Target Heart Rate Zones (50%-90%) Time 20-60 minutes per day Can be broken up in 10 minute sessions Type Any aerobic exercise that uses large muscles groups for an extended period of time Examples: step aerobics, jumping rope, stair run, Zumba, running, cycling, swimming, and walking

3. Applying FITT to Muscular Strength and Endurance Frequency (How Often) 2-3 days per week of weight training Intensity (Weight) Build Strength = 80% of maximum capacity Build Both= 70% of maximum capacity Build Endurance= 40%-60% of maximum capacity Time (Repetition and Sets) The number repetitions needed to cause fatigue depends on the amount of resistance: the heavier the weight, the fewer repetitions to reach fatigue. Heavy weight = Low reps (1-5)Strength Medium weight= Med reps (8-12) Strength and Endurance Light weight = High reps (15-20) Endurance Type (Location) Neck, upper back, shoulders, arms, chest, abdomen, lower back, thighs, gluteals, and calves 8 to 10 exercise Balance agonist and antagonist muscles

4. Applying FITT To Flexibility Frequency 3-5 days per week 7 days per week for best results Intensity Slight tension not pain Time Warm up hold 10-20 seconds Cool down hold 30-60 seconds Type Static: Holding a stretch/ Active: You do it – Passive: External force Dynamic: Movement stretching Ballistic: Bouncing PNF:

5. Putting Your Plan Into Action 1.Choose activities that are fun and interesting to you! 2.Start slowly and increase gradually 3.BE SAFE BY USING PROPER TECHNIQUE 4.Vary your activities

6. Workout Layout Warm Up Stage 1 Light Cardio Warm Up Stage 2 Flexibility Cardiovascular Endurance Muscular Strength and Muscular Endurance Cool Down Stage One Light Cardio Cool Down Stage Two Flexibility