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

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.

Intensity Aerobic Activity Muscular Strength & Endurance 60-85% of MHR (Maximum Heart Rate) Age = 12 MHR =125 THR = 125 -177 Age = 13 MHR = 207 THR = 124 -176 Age = 14 MHR = 206 THR= 124 - 175 Age = 15 MHR = 205 THR = 123 -174 Muscular Strength & Endurance 70-85% of 1 rep max. Flexibility Stretch to the point of slight discomfort

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 12-15 reps (T) 1-3 sets of 16-25 reps (E) Flexibility Hold for 15-60 seconds, for 1-3 repetitions

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

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 ….20-60 minutes each day Muscular Strength & Endurance 2-3 days per week….1-3 sets of 12-15 reps Flexibility 5-7 days per week…..Hold for 15-60 seconds, for 1-3 repetitions Grade Scale 35-31 = A 30-28 = B 27-25 = C 24-21 = D 20 & under = F