FITT Basics
Stands for how many days per week you exercise.
Frequency
If you can sing easily while exercising, your intensity is probably…
Too Low
Ability of heart and lungs to work during activity.
What is cardiorespiratory endurance?
The “W” and “C” that reduce injury and help your body recover.
Warm-up or Cool-down
Goal: reduce stress. Best “Type” is often…
Walking, yoga, stretching, etc
Stands for how hard you work during activity.
Intensity
A quick way to check intensity using how easily you can talk.
Talk Test
Ability of muscles to do work repeatedly over time.
What is muscular endurance?
Rule that says to increase your workout little by little.
Progression
Goal: improve endurance for a mile run. Best “Type” is…
running/jogging, brisk walking, cycling, swimming (aerobic)
Stands for the kind of activity you do (run, lift, yoga).
Type
Scale (often 1–10) that rates how hard activity feels.
What is RPE (Rate of Perceived Exertion)?
Ability of a muscle to produce force.
What is muscular strength?
Training principle: doing more than normal so your body adapts.
Overload
Someone works out 2 days/week and wants to improve. Which FITT part changes first?
Frequency
Stands for how long you exercise each session.
Time
Intensity where you can talk but not sing for long.
What is moderate intensity?
Ability of joints/muscles to move through a full range of motion.
Flexibility
Training principle: your body improves at what you practice.
Specificity
A workout is 60 minutes but very easy. Which FITT letter should increase to make it better?
Intensity
Name all 4 parts of FITT in order.
Frequency. Intensity, Time, and Type
Intensity where talking is difficult and you can only say a few words.
What is vigorous intensity?
Health-related component that includes body fat compared to muscle.
Body Composition
Name 2 signs you should stop or slow down during exercise.
dizziness, chest pain, sharp pain, extreme shortness of breath, nausea, etc
Create a FITT plan for improving strength in 1–2 sentences.
3 days/week, moderate–vigorous effort, 20–30 min, strength training (squats/pushups/planks)