FITT
This four-letter acronym is a basic formula used to help people design a successful and effective workout plan.
FITT
These nutrients are needed by the body in large amounts to provide energy and are essential for growth and bodily functions
What are macronutrients?
These nutrients are needed by the body in small amounts and help with various bodily functions, including immune support and bone strength.
What are micronutrients?
Stretching before and after a workout helps improve this component of fitness, defined as the range of motion available at a joint.
What is flexibility?
According to the MyPlate model, this is the exact amount of your plate that should consist of fruits and vegetables.
What is 1/2 or 50%?
The "F" in the FITT principle stands for this, which refers to how many days a week you exercise
Frequency
Serving as the primary energy source, this macronutrient is found in fruits, vegetables, grains, and dairy.
What is carbohydrates?
Found in citrus fruits, bell peppers, and strawberries, this specific vitamin supports immune function and skin health.
What is vitamin C?
Activities like running a mile or swimming laps build this component, which measures how well your heart and lungs deliver oxygen to your body during sustained exercise.
What is cardiovascular endurance?
Including chicken, fish, beans, and tofu, this food group is essential for muscle repair, immune function, and enzyme production.
What is the protein group?
Deciding whether your workout for the day will be swimming, lifting weights, or yoga applies to this specific letter in the FITT principle.
What is Type?
Found in meat, fish, beans, and dairy, this macronutrient is essential for muscle repair, growth, and enzyme function.
What are Proteins?
Found in dairy products, leafy greens, and almonds, this inorganic mineral is essential for bone health.
What is calcium?
Often measured by a 1-rep max test, this component is the maximum amount of force a muscle can produce with a single effort.
What is muscular strength?
Important for bone health, this food group provides calcium, protein, and vitamin D, and includes fortified plant-based alternatives like almond milk.
What is the dairy group?
If you decide to increase your cardio session from 30 minutes to 45 minutes, you are modifying this component of the FITT principle
What is time?
Providing long-term energy, this macronutrient supports cell growth and helps your body absorb vitamins.
What are Fats?
This inorganic mineral is found in red meat, beans, and spinach, and is responsible for oxygen transport in the blood.
What is iron?
Doing as many push-ups or sit-ups as you can in one minute tests this component, which is the ability of a muscle to perform repeated contractions for an extended period without getting tired
What is muscular endurance?
Vegetables like spinach and broccoli are rich in vitamins, minerals, fiber, and these specific plant-based substances that help promote digestion and prevent diseases.
What are phytonutrients?
Tracking your target heart rate, the amount of weight you lift, or using the "talk test" are all ways to measure this component of your workout.
What is intensity?
Included alongside carbs, proteins, and fats, this essential component is vital for hydration, digestion, circulation, and temperature regulation.
What is Water?
Found in whole grains, eggs, and legumes, this specific vitamin group is vital for energy production and brain function.
What is vitamin B complex?
Measured using skinfold calipers or a DEXA scan, this health-related component refers to the ratio of lean body mass (like muscles and bones) to fat mass in the body.
What is body composition?
Unlike whole foods, these types of foods are altered from their natural state through refining, adding preservatives, or enhancing flavor with artificial ingredients.
What are processed foods?