FITT Principle and Exercise Programming

Vocabulary flashcards covering the FITT principle and key exercise-programming terminology.

FITT Principle

A framework for designing exercise programs based on Frequency, Intensity, Time, and Type.

Frequency (FITT)

How often an individual exercises, usually expressed as sessions per week.

Intensity (FITT)

How hard an individual works during exercise, often measured by heart-rate percentage, weight load, or perceived exertion.

Time (FITT)

The duration of each exercise session, typically given in minutes.

Type (FITT)

The kind or mode of physical activity performed, such as aerobic, resistance, or flexibility work.

Cardiovascular Endurance Training

Exercise aimed at improving the heart and lungs, performed 3-5 times per week at 60-80% of target heart rate for 20-60 minutes.

Muscular Endurance Training

Resistance exercise (2-4 times per week) using 3 sets of high repetitions (about 8-12) with moderate loads to sustain muscle activity over time.

Muscular Strength Training

Weight training 2-4 times per week using heavier loads (60-75% of maximum) to increase the muscle’s ability to exert force.

Flexibility Training

Daily stretching that moves joints through their full range of motion, holding each stretch 10-15 seconds.

Target Heart Rate Zone

The heart-rate range (usually 60-80% of maximum) within which cardiovascular exercise is most effective and safe.

Aerobic Activity

Sustained, rhythmic exercise (e.g., running, cycling) that keeps the heart rate in the target zone and primarily uses oxygen for energy.

Anaerobic Activity

High-intensity efforts (e.g., weight lifting, sit-ups) that rely on energy systems not requiring oxygen and improve strength or power.

Weekly Planner

A scheduling tool used to map out the frequency, intensity, time, and type of workouts across a seven-day period.

Zumba

A dance-based aerobic workout that combines Latin rhythms with cardiovascular exercise.

Yoga

A flexibility and balance practice that often includes static stretching and poses to enhance range of motion.

Pilates

A low-impact exercise system focusing on core strength, flexibility, and controlled movements.

Resistance Training

Exercise that works muscles against an external load (weights, bands, body weight) to improve strength and endurance.

Set (Resistance Training)

A group of consecutive repetitions performed without rest.

Repetition (Rep)

One complete movement of an exercise, such as one push-up or one biceps curl.

Hold (Stretching)

The act of maintaining a stretch position for a specified time, commonly 10-15 seconds, to improve flexibility.