1. FITT F = Frequency – How often (How many days per week) I = Intensity – How hard (Target Heart Rate or weight) T = Time – How long (How many minutes) T = Type – What exercise (Name and HRF category)

2. Used to increase physical fitness levels

3. Individuality Everyone is different and responds to exercise differently Factors Genetics -People with more fast twitch muscle fibers have more potential for size and strength. -Those with more slow-twitch fibers have more potential for endurance Environment - What you are exposed to - Culture

4. Principle of Overload Definition You must do more exercise than you normally do to improve in fitness Example Current Level: Nothing Overload: Walking 20 minutes

5. Principle of Progression Definition As you continue in a fitness program, your workload must increase if you are to continue to improve Example Start with low reps, sets, weight, and time

6. Principle or Specificity Definition You get what you train. Example If you lift weights for your upper body, your upper body will get stronger but your lower body will not

7. Reversibility Definition Use it or lose it Example If you begin an exercise program and quit, you will lose your fitness gains

8. Diminishing Returns Definition The more fit you are, the harder it is to make big improvements Example An obese person will lose more weight performing exercise with less effort than a fit person putting forth more effort

9. Perceived Exertion How you feel when exercising The awareness of whether you are in your target heart rate range based on how your body feels