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What does the F.I.T.T. Principle stand for?
Frequency, Intensity, Time, and Type.
What is the recommended frequency for cardiovascular endurance training?
3–5 days per week.
What intensity range is suggested for cardiovascular endurance?
65–90% of maximum heart rate (130–180 bpm).
How long should a cardiovascular endurance workout last?
20–60 minutes of continuous activity or 2.5 hours per week of moderate activity.
What types of activities are included in cardiovascular endurance?
Continuous, non-stop activities like running or cycling, and interval training.
What is the recommended frequency for beginners in muscular strength training?
2–4 days per week.
What intensity is recommended for beginners in muscular strength training?
8–12 reps/sets at 70–80% effort.
What is the time recommendation for muscular strength training?
8–12+ exercises total with 2–3 minutes of rest between sets.
What type of exercises are recommended for muscular strength?
Weight training using resistance tools or body weight (e.g., deadlifts).
What frequency is recommended for muscular endurance for beginners?
2–4 days per week.
How many repetitions should beginners aim for in muscular endurance training?
13–20 reps/sets at 60–70% effort.
What is the recommended time between sets for muscular endurance?
30–90 seconds.
What types of exercises are included in muscular endurance training?
Exercises using lighter weights and body weight (e.g., ab curls, planks).
What is the frequency recommendation for flexibility training?
4–7 days per week.
What intensity should flexibility exercises be performed at?
55–70% effort.
How long should each muscle group be stretched during flexibility training?
30–60 seconds.
What types of exercises are recommended for improving flexibility?
Yoga or stretching exercises.
What does 1 RM stand for in weight training?
One-Repetition Maximum, the maximum weight an individual can lift for one repetition.
What are the rest period recommendations for heavy lifting?
2–3 minutes.
Why is the F.I.T.T. Principle valuable in creating exercise programs?
It allows individuals to tailor their routines based on fitness goals and experience levels.
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