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What does FITT stand for?

Frequency, Intensity, Time, Type

What does Frequency mean in FITT?

How OFTEN you do an exercise or activity (e.g., how many days per week)

What does Intensity mean in FITT?

How HARD you do the exercise. During CVE this is between 60%-90%

What does Time mean in FITT?

How LONG you spend doing an exercise on a specific day (e.g., running for 30 min, or number of repetitions)

What does Type mean in FITT?

The type of activity or exercise being performed

What is the BMI formula?

703 × (mass) ÷ (height²)

Which fitness component is BMI associated with?

Body Composition

How do you calculate Maximum Heart Rate (MHR)?

220 − your age = Maximum Heart Rate

How do you calculate the Minimum Working Heart Rate?

MHR × 0.6 = Lower Target HR (rounded)

How do you calculate the Maximum Working Heart Rate?

MHR × 0.9 = Higher Target HR (rounded)

What is the Target Heart Rate Zone?

60–90% of your Maximum Heart Rate — the zone in which you are strengthening your heart during exercise

What is PRE?

Perceived Rate of Exertion — how hard you FEEL you are working during activity

What does PRE level 4 correspond to in % effort?

60%

What does PRE level 8 correspond to in % effort?

90%

What is Agility?

The ability to stop, start, and change directions quickly

What is Balance?

The ability to control body position while standing still or moving

What is Coordination?

The ability to make movements work together smoothly

What is Power?

The ability to use strength quickly

What is Speed?

The ability to perform a movement or cover a distance in a short period of time

What is Reaction Time?

How quickly an individual responds to a stimulus

What is Cardio-vascular Endurance (CVE)?

The ability to engage in physical activity for long periods of time, due to a strong heart, healthy lungs, and clear blood vessels

What is Muscular Strength?

The ability to produce force using muscles

What is Muscular Endurance?

The ability to use muscles many times without tiring

What is Flexibility?

The ability to move joints fully through a wide range of motion

What is Body Composition?

The ratio of muscle to fat in the body

What is HIIT?

High Intensity Interval Training — intervals of 90-100% exercise followed by recovery periods at 50-60%

What is a Cool Down?

Brief, mild exercise following vigorous exercise to ensure a gradual return of bodily function to a resting metabolism

What is Overload?

The stress or resistance put on the body during exercise that results in improved fitness

What is Progression?

Increasing one or more elements of the FITT Principle in a workout plan to improve fitness

What is a Warm-up?

Brief, mild exercise to prepare the body to engage in vigorous physical activity

What is Aerobic Exercise?

A steady state of exercise during which the heart can supply as much oxygen as the body needs

What is Weight Training?

The use of external loads in an exercise program to develop muscular strength and/or muscular endurance

What is Pace?

The rate of speed at which an activity or movement proceeds, such as running

How many laps = 100% on cardio days?

16 laps (~3.5 miles, 12:51/mile pace)

How many laps = 105% on cardio days?

17 laps (~3.8 miles, 11:50/mile pace)

How many laps = 110% on cardio days?

18 laps (~4 miles, 11:00/mile pace)

How many laps = 115% on cardio days?

20 laps (~4.4 miles, 10:13/mile pace)

How many laps = 120% on cardio days?

22 laps (~4.8 miles, 9:22/mile pace)

What lap count earns 95% on cardio days?

15 laps (~3.3 miles, 13:38/mile pace)

What lap count earns 90% on cardio days?

14 laps (~3.1 miles, 14:30/mile pace)

What lap count earns 85% on cardio days?

13 laps (~2.8 miles, 16:04/mile pace)

What lap count earns 80% on cardio days?

12 laps (~2.6 miles, 17:18/mile pace)

What lap count earns 75% on cardio days?

11 laps (~2.4 miles, 18:45/mile pace)

What lap count earns 70% on cardio days?

10 laps (~2.2 miles, 20:27/mile pace)

What lap count earns 65% on cardio days?

9 laps (~2 miles, 22:30/mile pace)

What lap count earns 50% on cardio days?

8 laps (~1.8 miles, 25:00/mile pace)

What lap count earns 25% on cardio days?

7 laps (~1.5 miles, 30:00/mile pace)

What are the allowed sweatpants/sweatshirt colors for PE?

Green, yellow, grey, or black

What is a 10-point PE infraction?

Gum, loaners, shoes untied, unprepared, poor participation, profanity, not following directions

What is a 20-point PE infraction?

Wearing school clothes to PE, wearing wrong shoes, referral, poor behavior, being late/tardy

How many days can a parent note excuse you?

Up to 2 days

What are the 4 fitness components in the One Month Fitness Plan?

Flexibility, Muscular Endurance, Muscular Strength, and Cardio-vascular Endurance (CVE)

What is the minimum CVE workout time in the One Month Fitness Plan?

At least 30 minutes

What intensity range is required for CVE in the fitness plan?

60–90% (or PRE levels 4–8)