FITT Guidelines/Important Charts

What is the recommended frequency for aerobic exercise for individuals with obesity?

greater than or equal to 5 days a week

What is the recommended aerobic intensity range (%HRR) initially for obesity?

moderate initially (greater than or equal to 40-50% HRR)

At what intensity (%HRR or VO2R) should aerobic exercise progress to for obesity?

vigorous (greater than or equal to 60% HRR or VO2R)

How many minutes per day and per week of aerobic exercise are recommended initially for obesity?

30 min/day (150 min/wk)

How many minutes per day/week should aerobic exercise increase to for additional health/weight benefits for obesity?

60 mins/day or more (250-300 min/wk)

What types of aerobic activities are recommended for individuals with obesity?

prolonged rhythmic activities:

- swim , water aerobics

- walking

- water walking/jogging

- biking

- elliptical

-rowing

How many days per week should resistance training be performed for individuals with obesity?

2-3 days per week

What is the recommended resistance training intensity (%1RM) for individuals with obesity?

60-70% 1RM

Why is a gradual increase in intensity recommended for resistance training in obesity?

to increase and enhance strength and muscle mass

How many sets and reps are recommended for each major muscle group for RT for obese individuals?

2-4 sets of 8-12 reps for each major muscle group

How should resistance training exercise selection be modified for individuals with obesity?

modified based on fitness level, orthopedic concerns and goals

How many days per week should flexibility training be done for individuals with obesity?

greater than or equal to 2/3 days per week

What is the recommended intensity for flexibility training for obese individuals?

stretch to the point of mild discomfort or tightness

How long should each flexibility stretch be held for obese individuals?

static stretch 10-30 secs

How many reps of each stretch should be performed for obese indivuals?

2-4 reps

How does flexibility training for individuals with obesity compare to non-obese guidelines?

similar to non obese guidelines

What is the recommended frequency for aerobic exercise for youth athletes?

daily; include vigorous intensity at least 3 days/wk

What is the recommended aerobic intensity for youth athletes?

moderate (5-6 RPE) to rigorous (7-8 RPE)

What is the recommended time for aerobic exercise for youth athletes?

60 mins a day

What type of aerobic exercises are recommended for youth athletes?

- exercises that are enjoyable and developmentally appropriate

- intermittent bouts may be more enjoyable

What is the recommended frequency for resistance training for youth athletes?

3 days a week

What is the recommended intensity for resistance training for youth athletes?

body weight or 8-15 submaximal reps to moderate fatigue with good form

What is the recommended time for resistance training for youth athletes?

60 mins

What is the recommended type of resistance training for youth athletes?

- unstructured or structured and supervised

- body weight, free weights, weight machines, resistance bands

What is the recommended frequency for bone strengthening for youth athletes?

3 days/wk

What is the recommended intensity for bone strengthening for youth athletes?

variable with emphasis of activities that produce moderate to high bone loading through impact or muscle force productions

What is recommended time for bone strengthening activities for youth athletes?

60 mins

What is the recommended type of bone strengthening activities for youth individuals?

- running, jump rope, basketball, tennis , RT, hopscotch

What is the recommended aerobic exercise frequency for older adults performing moderate intensity?

≥ 5 days/week

What is the recommended aerobic frequency for vigorous-intensity exercise in older adults?

≥ 3 days/week

What is the recommended aerobic frequency for a combination of moderate and vigorous activity for older adults?

3-5 days/week

What RPE corresponds to moderate intensity for older adults?

RPE 5-6 on a 0-10 scale

What RPE corresponds to vigorous intensity for older adults?

RPE 7-8 on a 0-10 scale

How many minutes per day should older adults perform moderate intensity aerobic exercise?

30-60 minutes/day

How many minutes per day should older adults perform vigorous aerobic exercise?

20-30 minutes/day

Can aerobic activity be accumulated throughout the day for older adults?

Yes, activity may be accumulated

What aerobic exercises minimize orthopedic stress for older adults?

Aquatic exercise or stationary cycling

Why are low-impact rhythmic activities recommended for older adults?

They reduce orthopedic stress and improve safety

How many days per week should older adults perform resistance training?

≥ 2 days/week

What intensity is recommended for beginner resistance training in older adults?

40-50% 1RM

What intensity is recommended for progressed resistance training in older adults?

60-80% 1RM

What intensity is recommended for power training in older adults?

30-60% 1RM

How many exercises should be included in resistance training for older adults?

8-10 exercises for major muscle groups

How many reps per set for beginners in resistance training for older adults?

10-15 reps

As older adults progress, how many sets/reps should they aim for?

1-3 sets of 8-12 reps per exercise

How many reps for power training in older adults?

6-10 reps with high velocity

What types of resistance training are recommended for older adults?

Progressive weight training, calisthenics, stair climbing

Why are weight-bearing strengthening activities helpful for older adults?

They improve functional strength and bone density

How many days per week should older adults perform flexibility training?

≥ 2 days/week

To what point should older adults stretch during flexibility training?

To the point of tightness or slight discomfort

How long should older adults hold each stretch?

30-60 seconds

What types of flexibility activities are recommended for older adults?

Static stretching and slow, controlled movements

Why are slow and static stretches recommended for older adults?

They safely improve flexibility and reduce injury risk