C04-03A F I T T Frequency of Exercise Intensity of Exercise Time of Exercise ... Give two examples where you might use muscular endurance. For muscles … These goals will keep you grounded and force you to look at the big picture in your approach to incorporating physical activity within your life. Calorie – A unit of energy found in food. Principle: The F.I.T.T. Each component of fitness (minus Body Composition) has a suggested F.I.T.T. Timely relates to when you want to achieve your goal by, and what time frame you have to reach your goal. Putting the FITT principle together, one can effectively plan an exercise routine and set a S.M.A.R.T. Perform exercises with dumbbells (Type) at 70% of your maximum 1 rep strength (Intensity) for 8-12 reps (Time) 3 times per week (Frequency). principle. This article looks at the FITT Principle and how it can help you to achieve your fitness goals, plus the FIIT guidelines that will enable you to tailor a personalized workout program. The development of physical fitness is governed by the FITT … Figure 4.2 illustrates the different categories of the FITT principle. Whether you want to tone up, lose a few pounds or improve your cardiovascular health, adopting a fitness regimen can do the trick. principle can be used as a tool to help you achieve your fitness goals. • There are no time goals for strength training. goal. 5 Components, FITT, SMART. Walk (Type) at 4 MPH (Intensity) for 45 minutes (Time) four times per week (Frequency). F.I.T.T. Since healthy weight loss is about 1-2 pounds per week, set your deadline accordingly. However, getting fit represents a significant commitment of time and energy, so you want to … Realistic is setting a goal that is challenging, but attainable. 14 Vocabulary – FITT Challenge Balanced Diet – Eating and drinking the right amount of nutrients to make your diet healthy. Here’s a quick example of both a cardiovascular and resistance workout program that utilizes the F.I.T.T. Calorie Requirement for boys and girls An active 15 year old boy needs about 3,000 Calories per day An active 15 year old girl needs about 2,300 Calories per day For our Physical fitness comprises health- and skill-related components. Your personal goals will influence the FITT principle. In a world where lifestyle diseases such as diabetes, atherosclerosis, and cancer are ranked among the top 5 killer diseases, doing all we can to prevent these is of paramount importance. Achievable is setting a goal that you can accomplish. • Set a goal for the week based on total minutes of physical activity. principle. Body Fat – The percentage of body weight that is made up of fat. Be in it for the long run. 1. • Increase the length of time you are active before increasing the intensity of the activity. Examples of Short-term Fitness Goals. Try these additional tips to help you out: Use a journal to document your daily/weekly exercise. ... S.M.A.R.T. 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