PE 8 FITT Principles Chart Name: ___________________________ Date: ___________

Fitness and/or Health Benefit Variables

F I T T
Frequency Intensity Time Type

Cardiovascular endurance  3 to 5 times  moderate to  minimum of 20  continuous motion of large muscle groups.
(aerobic) per week vigorous minutes
intensity  Ex. running, cycling, power walking, roller
(60% to 85% of blading, 12 minute run, etc.
maximum heart
rate)

Muscular strength  3-4 times per  high resistance  3 to 7 sets of  free weights
week 5 to 10  universal machines
 time under repetitions  exercise bands, TRX
tension  body weight
 vertical jump/med ball toss
 pushups, chin-ups, pullups

Muscular endurance  alternate days  low to  3 to 5 sets  free weights

3 times per moderate of 10 to 25  universal gym
week resistance repetitions  exercise bands
 body weight
 pushups, chin-ups, pullups

Flexibility  daily  slow and  20 to 30  static (handout)

controlled seconds
movement  sit and reach