KHS 405 FITTS
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Last updated 5:38 PM on 11/13/22
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21 Terms
1
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Regular Aerobic FITT
F: 3-5 days/week
I: 40-60% HRR, vigorous 60-90% HRR
T: 30-60 minutes , vigorous 20-60 minutes
T: large muscle groups, enjoyable activities
I: 40-60% HRR, vigorous 60-90% HRR
T: 30-60 minutes , vigorous 20-60 minutes
T: large muscle groups, enjoyable activities
2
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Regular Resistance FITT
F: 2-3 days/week
I: 60-70% 1RM
T: 2-4 sets of 8-12 reps
T: multijoint activities
I: 60-70% 1RM
T: 2-4 sets of 8-12 reps
T: multijoint activities
3
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Regular Flexibility FITT
F: 2-3 days/week
I: hold at point of slight discomfort
T: 10-30 second hold
T: variety that affect different muscle-tendon groups
I: hold at point of slight discomfort
T: 10-30 second hold
T: variety that affect different muscle-tendon groups
4
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Older Adults Aerobic FITT
F: 5 days/week, vigorous 3
I: RPE 5-6 on 10 scale, vigorous 7-8
T: 30-60 minutes, vigorous 20-30
T: walking, aquatics, cycling, active learning exercises
I: RPE 5-6 on 10 scale, vigorous 7-8
T: 30-60 minutes, vigorous 20-30
T: walking, aquatics, cycling, active learning exercises
5
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Older Adults Resistance FITT
F: 2 days/week
I: 40-50% 1RM/RPE 5-6, progress to 60-80% 1RM/RPE 7-8
T: 1 set of 10-15 reps, progress to 1-3 sets of 8-12 reps
T: activities that use major muscle groups, balance
I: 40-50% 1RM/RPE 5-6, progress to 60-80% 1RM/RPE 7-8
T: 1 set of 10-15 reps, progress to 1-3 sets of 8-12 reps
T: activities that use major muscle groups, balance
6
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Older Adults Flexibility FITT
F: > 2 days/week
I: point of discomfort
T: hold 30-60 seconds
T: variety that affect different muscle-tendon groups
I: point of discomfort
T: hold 30-60 seconds
T: variety that affect different muscle-tendon groups
7
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Arthritis Aerobic FITT
F: 3-5 days/week
I: 40-60% HRR, progress > 60% HRR
T: accumulate 150 minutes/week, vigorous 75 minutes/week
T: walking, cycling, aquatics
I: 40-60% HRR, progress > 60% HRR
T: accumulate 150 minutes/week, vigorous 75 minutes/week
T: walking, cycling, aquatics
8
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Arthritis Resistance FITT
F: 2-3 days/week
I: 50-60% 1RM, progress 60-80%
T: 1-3 sets of 8-12 reps
T: machines, free weights, bands, BW
I: 50-60% 1RM, progress 60-80%
T: 1-3 sets of 8-12 reps
T: machines, free weights, bands, BW
9
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Arthritis Flexibility FITT
F: daily
I: hold to point of slight discomfort
T: 10-30 seconds or 10 reps for dynamic
T: combination of static, dynamic, PNF
I: hold to point of slight discomfort
T: 10-30 seconds or 10 reps for dynamic
T: combination of static, dynamic, PNF
10
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Fibromyalgia Aerobic FITT
F: 1-2 days/week, progress 2-3 days/week
I: 30-40% HRR, progress 40-60%
T: 10 minutes, progress to 30-60 minutes
T: low impact
I: 30-40% HRR, progress 40-60%
T: 10 minutes, progress to 30-60 minutes
T: low impact
11
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Fibromyalgia Resistance FITT
F: 2-3 days/week, minimum of 48 hours in between
I: 40% 1 RM, progress 60-80%
T: 1 set 4-5 reps, progress 2-4 sets of 8-12 reps
T: free weights, BW, bands, functional exercises
I: 40% 1 RM, progress 60-80%
T: 1 set 4-5 reps, progress 2-4 sets of 8-12 reps
T: free weights, BW, bands, functional exercises
12
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Fibromyalgia Flexibility FITT
F: 2-3 days/week
I: hold at point of slight discomfort
T: 10-30 second
T: major muscle-tendon groups
I: hold at point of slight discomfort
T: 10-30 second
T: major muscle-tendon groups
13
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Osteoporosis Aerobic FITT
F: 4-5 days/week
I: 40-60% HRR/RPE 3-4 on 10 scale
T: 20 minutes, progress to 30 or more minutes
T: appropriate weight-bearing activities
I: 40-60% HRR/RPE 3-4 on 10 scale
T: 20 minutes, progress to 30 or more minutes
T: appropriate weight-bearing activities
14
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Osteoporosis Resistance FITT
F: 1-2 days, progress 2-3
I: last 2 reps challenging
T: 1 set of 8-12 reps, progress to 2 or more sets
T: multijoint exercises, balance
I: last 2 reps challenging
T: 1 set of 8-12 reps, progress to 2 or more sets
T: multijoint exercises, balance
15
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Osteoporosis Flexibility FITT
F: 5-7 days/week
I: hold at point of slight discomfort
T: 10-30 seconds
T: major muscle-tendon groups
I: hold at point of slight discomfort
T: 10-30 seconds
T: major muscle-tendon groups
16
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Diabetes Aerobic FITT
F: 3-7 days/week
I: moderate-vigorous
T: 150 minutes/week
T: walking, swimming, cycling, HIIT
I: moderate-vigorous
T: 150 minutes/week
T: walking, swimming, cycling, HIIT
17
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Diabetes Resistance FITT
F: 2-3 days/week (nonconsecutive)
I: 50-60% 1 RM, progress 60-80%
T: 1-3 sets of 10-15 reps
T: machines, free weights, BW, bands
I: 50-60% 1 RM, progress 60-80%
T: 1-3 sets of 10-15 reps
T: machines, free weights, BW, bands
18
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Diabetes Flexibility FITT
F: 2-3 days/week
I: hold at point of slight discomfort
T: 10-30 seconds
T: static, dynamic, yoga
I: hold at point of slight discomfort
T: 10-30 seconds
T: static, dynamic, yoga
19
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Obesity Aerobic FITT
F: > 5 days/week
I: 40-60% HRR, progress to >60% HRR
T: 30 minutes/day, progress >60 minutes/day
T: walking, swimming, cycling
I: 40-60% HRR, progress to >60% HRR
T: 30 minutes/day, progress >60 minutes/day
T: walking, swimming, cycling
20
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Obesity Resistance FITT
F: 2-3 days/week
I: 60-70% 1RM
T: 2-4 sets of 8-12 reps
T: machines, free weights
I: 60-70% 1RM
T: 2-4 sets of 8-12 reps
T: machines, free weights
21
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Obesity Flexibility FITT
F: 2-3 days/week
I: hold at point of slight discomfort
T: 10-30 seconds
T: static, dynamic, PNF
I: hold at point of slight discomfort
T: 10-30 seconds
T: static, dynamic, PNF