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F.I.T.T
F= Frequency I= Intensity T= Time T= Type
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Frequency
Aerobic Exercise 3-5 Days per Week
Muscular Strength & Endurance
2-3 Days per Week
Flexibility 5-7 Days per Week
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Intensity
Aerobic Activity 60-85% of MHR (Maximum Heart Rate)
Age = 12 MHR =125 THR = 125 -177 Age = 13 MHR = 207 THR = 124 -176 Age = 14 MHR = 206 THR= 124 - 175 Age = 15 MHR = 205 THR = 123 -174
Muscular Strength & Endurance 70-85% of 1 rep max.
Flexibility Stretch to the point of
slight discomfort
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Time
Aerobic Activity 20-60 minutes each day
Muscular Strength & Endurance
1-3 sets of 8-10 reps (S)
1-3 sets of 12-15 reps (T)
1-3 sets of 16-25 reps (E)
Flexibility Hold for 15-60 seconds, for
1-3 repetitions
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Type
Aerobic Activity Muscular Strength Flexibility Muscular Endurance
ACSM (American College of Sport Medicine)
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Exercise Routine Rubric
1. routine includes, minimum, 3 days a week for aerobic exercise, muscular strength and endurance
2. routine includes, minimum, 5 days a week for flexibility
3. workout days are listed4. minimum 3 exercises for strength and
flexibility for each of the days listed5. amount or time listed for each exercise6. amount of sets listed for each exercise7. creativity* (3 extra points)
* The ability to create new ideas or things using your imagination
Aerobic Exercise 3-5 days per week ….20-60 minutes each day Muscular Strength & Endurance 2-3 days per week….1-3 sets of 12-15 reps
Flexibility 5-7 days per week…..Hold for 15-60 seconds,
for 1-3 repetitions Grade Scale 35-31 = A 30-28 = B 27-25 = C 24-21 = D 20 & under = F