1. FITT Formula
Created by Educational Technology Network

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

3. Question
Ability of Joints to move in a full range of motion

4. Answer 1 – 10
Flexibility

5. Question
Ability of Heart, Lungs, and Blood vessels to function efficiently

6. Answer 1 – 20
Cardiovascular fitness

7. Question
Maximum weight a group of muscles can lift one time

8. Answer 1 – 30
Muscular Strength

9. Question
The ratio of fat to lean body mass

10. Answer 1 – 40
Body Fatness/Composition

11. Question
Threshold: 3 days/wk
Target: Daily
(Two Answers)

12. Answer 1 – 50
Body Compostion or
Flexibility

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

14. Answer 2 – 10
Muscular Endurance and Muscular Strength

15. Question
Threshold: 3 days/wk
Target: Daily (2 answers)

16. Answer 2 – 20
Flexibility
and
Body Composition

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

18. Answer 2 – 30
Muscular Strength and muscular endurance

19. Question
Threshold: 3 days/wk
Target: 5 days/wk

20. Answer 2 – 40
Cardiovascular Fitness

21. Question
What is the intensity definition for Cardiovascular Fitness

22. Answer 2 – 50
Make the heart beat faster than normal for teenagers, about beats per minute

23. Question
What is the intensity definition for Muscular Strength?

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

25. Question
What is the intensity definition of Body Composition?

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

27. Question
What is the intensity definition of flexibility?

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

29. Question
What is the intensity definition of Muscular Endurance?

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

31. Question
Threshold: 15 Minutes
Target: 30 mintutes

32. Answer 3 – 50
Cardiovascular Fitness

33. Question
What is the time (Threshold and target) for Body Composition?

34. Answer 4 – 10
Threshold: minutes
Target: More than 30 minutes

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

36. Answer 4 – 20
Cardiovascular fitness

37. 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

38. Answer 4 – 30
Muscular Strength

39. Question
What is the time (threshold and target) of Muscular Endurance?

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

41. Question
What is the time component (threshold and target) of flexibility?

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

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

44. Answer 5 – 10
Flexibility

45. Question
Running, biking, hiking, swimming, cardio kickboxing, and step aerobics would benefit what two parts of fitness?

46. Answer 5 – 20
Cardiovascular endurance and Body Composition

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

48. Answer 5 – 30
Body Composition

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

50. Answer 5 – 40
Muscular endurance

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

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