FITT Principle
What does each letter in FITT stand for?
Frequency, Intensity, Time, Type
Which type of workout focuses on keeping your heart rate up for a long time, like running or biking?
Cardiovascular Endurance
During an arm curl, which main muscle is working?
Biceps
According to the Principle of Opposition, what would be the opposing muscle for arm curl?
Arm extension since arm curl is working bicep and arm extension is working tricep
Miss. K uses the nickname "dorrito back" for what major muscle?
Latissimus Dorsi
A person switches from running to swimming to improve their fitness. Which part of FITT did they change?
Type
Lifting heavy weights for fewer reps (like 4–6 per set) mainly builds what type of fitness?
Muscular Strength
During a chest press, what is the main muscle worked?
Pectoralis Major
What two muscle groups are opposites in your upper body during push and pull moves?
Pectorals and Latissimus Dorsi
What muscle helps you push forward in a push-up or bench press?
Pectoralis Major
What part of the FITT Principle is described:
"I lift weights 3 days a week"
Frequency
If you lift light weights for 15–20 reps per set, what type of fitness are you training?
Muscular Endurance
Which joint movement happens during an arm curl and an arm extension?
Elbow flexion (curl) and elbow extension (extension).
Explain how the Principle of Opposition shows up in a chest press and a row?
A chest press uses pushing muscles (chest, triceps), and a row uses pulling muscles (back, biceps) — they work opposite of each other.
1. What muscle corresponds with arm extension?
2. What muscle corresponds with arm curl?
1. Triceps
2. Biceps
A student’s workouts have stopped showing progress. Using the FITT principle, what’s ONE thing they could adjust to start improving again?
Change intensity (heavier weight)
Time (more sets/reps)
Type (different exercises) to challenge the muscles in new ways.
You lift moderate to heavy weights for 8–12 reps and start to see your muscles grow in size. What type of training is this?
Hypertrophy
Which muscles are mainly activated during an RDL (Romanian Deadlift), and what is their main action?
Hamstrings and Gluteus Maximus.
Action: Hip Hinge
What does Principle of Opposition Mean?
While you work one muscle, its opposing muscle gets a chance to relax and recover before you switch to exercising it.
What muscle help you straighten your legs when standing up from a squat?
Quadriceps
If your goal is to increase muscular endurance, how would you adjust each part of the FITT principle compared to someone training for strength?
Frequency: Slightly higher (more days per week)
Intensity: Lower (lighter weight)
Time: Longer (more reps or sets)
Type: Resistance training focusing on endurance (e.g., circuit or bodyweight workouts)
Explain how a muscular endurance workout and a hypertrophy workout are different in both reps and weight used.
Include the intensity and reps
Muscular endurance: light weight, high reps (12–20)
Hypertrophy: moderate to heavy weight, moderate reps (8–12)
Match each exercise to its main muscle group:
Overhead Press – Deltoids
Squats-Gluteus Maximus, Hamstrings, & Quadriceps
How does the Principle of Opposition help when you walk or run?
Your arms and legs move in opposite directions to help you stay balanced and move forward.
1. What muscles keep your posture upright?
2. What muscles do you use to rotate your torso?
1. Erector Spinae & Abdominals
2. Obliques