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F.I.T. Page 1
FIT Formula for Fitness
Understanding the FIT Formula for fitness; applying the formula to your fitness program; evaluating activities related to the FIT Formula.
FIT is an easy way to remember three things you need to do to achieve a training effect in your fitness program. In order to maintain or increase your fitness level, you need to gradually increase your FIT Formula. Use this simple formula to remember what FIT stands for:
“F” = Frequency
“I” = Intensity
“T” = Time
“F” for Frequency
Frequency means how often you do an exercise or an activity. It is how many days a week you do it. For example some weight lifters lift weights every other day or three days a week.
“I” for Intensity
Intensity means how hard you do the exercise or how hard you work to raise your heart rate within the target heart rate zone. For example, a distance runner in excellent shape has to run faster to get the target heart rate within its target level. A person who is not in such great shape may reach the target heart rate zone just by walking fast or doing a slow jog. A person lifting weights should lift the heaviest weight possible when applying intensity to muscular strength activities.
“T” for Time
Time means how long you spend doing an exercise on a specific day or during one part of your workout. For example, a jogger should run for at least 15 minutes. A person lifting weights should do at least three sets of five to eight repetitions for muscular strength.
The questions in this activity will you better understand each principle of the FIT Formula
1. Write the Definition of Frequency: ___________________________________________________________________________ ___________________________________________________________________________
2. Write the Definition of Intensity: ___________________________________________________________________________ ___________________________________________________________________________
3. Write the Definition of Time: ___________________________________________________________________________ ___________________________________________________________________________
For each of the activities listed below state whether it represents “F” for Frequency, “I” for Intensity, or
“T” for TIME
Push-ups, 3 days a week _____ Push-ups, one set, five repetitions _____
Push-ups, Lift entire body off floor _____ Jog at maximum heart rate _____
Walk every other day _____ Lift weights, 3 days a week _____
Stretch your legs, 3 repetitions _____ Ride your bike as fast as you can _____
Leg lifts, 10 times _____ Pull your chin up over a bar, hold it _____
F.I.T. Page 2
FIT Formula for Cardiovascular Fitness
Applying the FIT Formula to help activities that develop cardiovascular activities.
When planning your fitness program you can use the FIT Formula to determine what your cardiovascular endurance program should be. The BEST program should be one that is done between three to six days per week, at your target heart rate level, of at least 15 minutes.
When you do this activity, apply these principles to your answers:
Frequency = Three to six days a week
Intensity = At your target heart rate level
Time = at least 15 minutes
The minimum number of days for cardiovascular endurance is three days. IA program of six days is best. You also need to let your body rest one day from exercise each week.
1. List three and how often you should do them for cardiovascular endurance. Apply the principle of Frequency.
EXAMPLE: Swim freestyle three days a week
Activity 1: ___________________________________________________
Activity 2: ___________________________________________________
Activity 3: ___________________________________________________
2. List the same three activities as you did above but now describe how hard you should do each activity. Apply the Principle of Intensity:
EXAMPLE: Swim freestyle at heart rate level of 160 bpm
Activity 1: ___________________________________________________
Activity 2: ___________________________________________________
Activity 3: ___________________________________________________
3. From the same three activiites describe how much time or how long you should do each activity. Apply the principle of Time.
EXAMPLE: Swim freestyle for 20 minutes
Activity 1: ___________________________________________________
Activity 2: ___________________________________________________
Activity 3: ___________________________________________________
4. Now put it all together for one of the above activities you described
Activity: ___________________________________________
Frequency: _________________________________
Intensity: _________________________________
Time: _________________________________
F.I.T. Page 3
FIT Formula for Muscular Strength and Endurance
Applying the FIT Formula to plan a personal fitness program to develop muscular strength and endurance: selecting activities that will improve your muscular strength and endurance
Muscular endurance is improved by doing exercises where you lift a part of your body, such as your leg or your own body weight in sets of repetitions.
These exercises should be done at least three days per week. Beginners should do the exercises for one minute each. More fit people can do 9-25 repetitions per set for three sets.
FIT Formula for Muscular Endurance
Frequency = At least three days per week
Intensity = Lift body part or own body weight
Time = Beginner: One full minute
Advanced: Three sets of 9-25 repetitions
In this section you will apply the FIT Formula to muscular endurance activities
1. List three exercises and apply the principle of Frequency.
EXAMPLE: Push-ups, three days a week
Exercise 1: ___________________________________________________
Exercise 2: ___________________________________________________
Exercise 3: ___________________________________________________
2. List the same three exercises above, Apply the Principle of Intensity:
EXAMPLE: Push-ups, lift body weight completely off the floor
Exercise 1: ___________________________________________________
Exercise 2: ___________________________________________________
Exercise 3: ___________________________________________________
3. Finally apply the principle of Time
EXAMPLE: Push-ups, one set of 25
Exercise 1: ___________________________________________________
Exercise 2: ___________________________________________________
Exercise 3: ___________________________________________________
4. Now put it all together for one of the above activities you described
Exercise: ___________________________________________
Frequency: _________________________________
Intensity: _________________________________
Time: _________________________________
F.I.T. Page 4
FIT Formula for Body Composition
Applying the FIT for fitness to your fitness program to improve your body composition
When To lose a pound of fat you have to eat 3500 calories less than normal or burn 3500 calories through exercise. The best way to decrease your body fat is to eat the right foods and exercise. You should always eat three meals a day or four to five small meals. Never skip a meal.
This activity will help you apply the FIT Formula to improving your body composition.
FIT Formula for Body Composition
Frequency = Eat three meals a day and exercise
Intensity = exercise hard enough to burn 3500 calories to lose one pound
Time = Diet + Exercise; 10 minutes of exercise burns 100 calories
1. Aerobic exercises are the best exercises to burn away body fat. List three activities or exercises that are aerobic and apply the principle of frequency
EXAMPLE: Walk fast every day
Activity 1: ___________________________________________________
Activity 2: ___________________________________________________
Activity 3: ___________________________________________________
2. For the three activities above, apply the principle of Intensity:
EXAMPLE: Walk at a heart rate level of 160 bpm
Activity 1: ___________________________________________________
Activity 2: ___________________________________________________
Activity 3: ___________________________________________________
3. Finally apply the principle of Time
EXAMPLE: Walk for one hour
Activity 1: ___________________________________________________
Activity 2: ___________________________________________________
Activity 3: ___________________________________________________
4. Now put it all together for one of the above activities you described
Activity: ___________________________________________
Frequency: _________________________________
Intensity: _________________________________
Time: _________________________________
F.I.T. Page 5
FIT Formula for Flexibility
Applying the FIT Formula for fitness to your fitness program to increase your flexibility
Flexibility is a very important component of physical fitness. Stretching exercises done daily will help you to increase your flexibility. You can also work on your flexibility during the warm-up and cool-down phases of your exercise program. Remember that you should always stretch all muscle groups beyond their full range of motion for the greatest benefit.
FIT Formula for Flexibility
Frequency = Stretch daily or at least days per week
Intensity = Stretch muscles beyonfd their full range of motion
Time = Beginner: Hold stretch for 15 to 20 seconds
Advanced: Do three sets of 10-12 repetitions
In this section you will apply the FIT Formula to muscular endurance activities
2. List three stretching exercises and apply the principle of Frequency.
EXAMPLE: Alternate toe touches every day
Exercise 1: ___________________________________________________
Exercise 2: ___________________________________________________
Exercise 3: ___________________________________________________
2. List the same three exercises above, Apply the Principle of Intensity:
EXAMPLE: Alternate toe touches, stretch as far as possible
Exercise 1: ___________________________________________________
Exercise 2: ___________________________________________________
Exercise 3: ___________________________________________________
3. Finally apply the principle of Time
EXAMPLE: Alternate toe touches, hold each leg for 15 seconds
Exercise 1: ___________________________________________________
Exercise 2: ___________________________________________________
Exercise 3: ___________________________________________________
4. Now put it all together for one of the above activities you described
Exercise: ___________________________________________
Frequency: _________________________________
Intensity: _________________________________
Time: _________________________________
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