f.i.t.t. project
FITT principle guidelines by Health Related Component Flexibility
Frequency- everyday of week, 7 days a week
Intensity- to the point of mild discomfort
Time- each stretch 10-30 seconds & 8-10 different stretches
Type- static stretching, partner assisted stretching, active stretching
CARDIOVASCULAR ENDURANCE
Frequency- 3 to 5 days per week
Intensity- 60-85% of MHR, 6-7 RPE
Time- distance in miles, time ( hour/ minutes ) 30-60 minutes
Type- running, biking, swimming
MUSCULAR STRENGTH
Frequency- 2 to 4 days per week
Intensity- 60%-90% of IRM
Time- 1-3 sets & 6-10 reps & 8-12 different exercises
Type- weight
Frequency- everyday of week, 7 days a week
Intensity- to the point of mild discomfort
Time- each stretch 10-30 seconds & 8-10 different stretches
Type- static stretching, partner assisted stretching, active stretching
CARDIOVASCULAR ENDURANCE
Frequency- 3 to 5 days per week
Intensity- 60-85% of MHR, 6-7 RPE
Time- distance in miles, time ( hour/ minutes ) 30-60 minutes
Type- running, biking, swimming
MUSCULAR STRENGTH
Frequency- 2 to 4 days per week
Intensity- 60%-90% of IRM
Time- 1-3 sets & 6-10 reps & 8-12 different exercises
Type- weight