F.I.T.T

F= Frequency I= Intensity T= Time T= Type

Frequency

Aerobic Exercise 3-5 Days per Week

Muscular Strength & Endurance

2-3 Days per Week

Flexibility 5-7 Days per Week

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

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

Type

Aerobic Activity Muscular Strength Flexibility Muscular Endurance

ACSM (American College of Sport Medicine)

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