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F.I.T.T.: Cardio Strength Flexibility

This document outlines guidelines for cardiovascular, strength, and flexibility training according to the FITT principle of frequency, intensity, time, and type. It provides recommendations for how many days per week and lengths of sessions to dedicate to cardio, strength, and flexibility workouts. Intensity levels are defined by distance or number of sets. Warm up and cool down exercises are listed. Example exercises are shown for each category with photos. Formulas for calculating heart rate zones and monitoring progress are also included. In conclusion, the authors find that the FITT principle is an effective approach for exercise.

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77 views2 pages

F.I.T.T.: Cardio Strength Flexibility

This document outlines guidelines for cardiovascular, strength, and flexibility training according to the FITT principle of frequency, intensity, time, and type. It provides recommendations for how many days per week and lengths of sessions to dedicate to cardio, strength, and flexibility workouts. Intensity levels are defined by distance or number of sets. Warm up and cool down exercises are listed. Example exercises are shown for each category with photos. Formulas for calculating heart rate zones and monitoring progress are also included. In conclusion, the authors find that the FITT principle is an effective approach for exercise.

Uploaded by

MigzMPH Videos
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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F.I.T.T.

CARDIO STRENGTH FLEXIBILITY

FREQUENCY  Four(4) days a week  Two(2) days a week  Three(3) days a


week

INTENSITY  2 km  3 sets  2 sets


 3 km  4 sets  3 sets
 5 km  5 sets  4 sets
TIME  45-60 minutes  20-25 minutes  35-40 minutes
 40-45 minutes  15-20 minutes  25-30 minutes
 25-30 minutes  10-15 minutes  10-20 minutes
TYPE  Running/Jogging  Push-ups/Sit ups  Stretching
workout
WARM-UP EXERCISES COOL-DOWN

 Breathing exercise  Ab stretch


 Neck tilts and rotations  Quad stretch
 Torso rotations  Shoulder stretch
 Chest expansions  Child’s pose
 Side arm raises  Cat-cow stretch
 Arm rotations  Hip flexor stretch
 Hip rotations  Calf stretch
 Hops on the spot  Standing forward bend
 Side to side hops  Side bend
 Back bend
 Biseps stretch

PHOTOS
CARDIOVASCULAR STRENGTH FLEXIBILITY
1. Cycling Push-ups Sit and Reach

2. Running Curl-ups Forward bend


F. I . T. T.
3. Skating Planking Standing side bend

Bpm:
Before- 56 beats per min.
During- 115 beats per min.
After- 60 beats per min.

MHR= 220-17=203
UHR = 203 x 0.70=203.7
LHR = 203 x 0.50 = 203.5
HRR = 203 – 60 = 143

Progress heart rate = 220-17= 2039(MHR)


203 – 60 = 143(HRR)
143 x 0.70 = 143.7(UHR)
143.7 + 60 = 203.7
Progress heart rate = 203.7

Conclusion:
- The FITT is effective.

Submitted by: Miguel Lawrenzo Rigon O. Maloloy-on


Bai- Sittie Jasmine Mama
Gr.11-STEM 16

Submitted to: Ms. Adelfa Sagne

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