FITT and the Principle of Overload

Frequency – the number of times per week you engage in physical activity.

TYPE OF ACTIVITY / FREQUENCY FOR BEGINNERS / FREQUENCY FOR THOSE OF AVERAGE TO HIGH FITNESS LEVELS
Cardiovascular Conditioning / 3 – 5 days per week / 4 – 6 days per week
Weight Training / 2 – 3 days per week / 3 – 5 days per week

Intensity – the difficulty or exertion level of your physical activity or exercise.

TYPE OF ACTIVITY / INTENSITY FOR BEGINNERS / INTENSITY FOR THOSE OF AVERAGE TO HIGH FITNESS LEVELS
Cardiovascular Conditioning / 60 to 70 percent maximum heart rate / 70 – 90 percent maximum heart rate
Weight Training / 60 to 70 percent maximum strength / 70 – 90 percent maximum strength

Time – the duration of a single workout, usually measured in minutes or hours.

TYPE OF ACTIVITY / TIME FOR BEGINNERS / TIME FOR THOSE OF AVERAGE TO HIGH FITNESS LEVELS
Cardiovascular Conditioning / 20 – 30 minutes / 35 minutes to 1 hour
Weight Training / 20 – 30 minutes / 45 minutes to 1 hour

Type – refers to the particular type of physical activity or exercise you choose to do.

Determining Maximum Heart Rate – subtract your age from 220. (ex. If you are 15 years of age you maximum heart rate is 205 beats per minute [bpm]).

206 bpm / 205 bpm / 204 bpm / 203 bpm / 202 bpm
60% / 124 bpm / 123 bpm / 122 bpm / 121 bpm / 120 bpm
70% / 144 bpm / 143 bpm / 142 bpm / 141 bpm / 140 bpm
80% / 165 bpm / 164 bpm / 163 bpm / 162 bpm / 161 bpm
90% / 185 bpm / 184 bpm / 183 bpm / 182 bpm / 181 bpm

DETERMINING YOUR MAXIMUM STRENGTH

Directions:For the following exercises select a weight that you can lift no more than 12 times with proper form and technique. In this Labit is critical that you lift to failure, you can not get another repetition and that you can not do more than 12 reps. Then use the chart on the following page to project your one repetition max.

Warm-up:Before you attempt the exercise, make sure that you have completed a proper warm-up. This should include doing the particular exercise 15-20 repetitions with light weight.

Use the warm-up as a guide in determining your amount of weight used to find your estimated rep. maximum.

Warm-up Lift to Failure Projected

Exercise (wgt / reps) (wgt / reps)_ One Rep Max

1. Seated Chest Press______/ ______/ ______

2. Seated Row______/ ______/ ______

3. Leg Extension______/ ______/ ______

4. Lat. Pull Down______/ ______/ ______

5. Leg Press______/ ______/ ______

6. Tricep Push Down______/ ______/ ______

7. Shoulder Press______/ ______/ ______

8. Bicep Curl______/ ______/ ______

9. Leg Curl______/ ______/ ______

10. Flat Bench______/ ______/ ______

100% / 95% / 90% / 85% / 80% / 75% / 70% / 60% / 50%
1 rep max. / 2 reps / 3-4 reps / 5 reps / 6-7 reps / 8 reps / 9-10 reps / 11 reps / 12 reps
30 / 29 / 27 / 26 / 24 / 23 / 21 / 18 / 15
40 / 38 / 36 / 34 / 32 / 30 / 28 / 24 / 20
50 / 48 / 45 / 43 / 40 / 38 / 35 / 30 / 25
60 / 57 / 54 / 51 / 48 / 45 / 42 / 36 / 30
70 / 67 / 63 / 60 / 56 / 52 / 49 / 42 / 35
80 / 76 / 72 / 68 / 64 / 60 / 56 / 48 / 40
90 / 86 / 81 / 77 / 72 / 68 / 63 / 54 / 45
100 / 95 / 90 / 85 / 80 / 75 / 70 / 60 / 50
110 / 105 / 99 / 94 / 88 / 83 / 77 / 66 / 55
120 / 114 / 108 / 102 / 96 / 90 / 84 / 72 / 60
130 / 124 / 117 / 111 / 104 / 98 / 91 / 78 / 65
140 / 133 / 125 / 119 / 112 / 105 / 98 / 84 / 70
150 / 143 / 135 / 128 / 120 / 113 / 105 / 90 / 75
160 / 152 / 144 / 136 / 128 / 120 / 112 / 96 / 80
170 / 162 / 153 / 145 / 136 / 128 / 119 / 102 / 85
180 / 171 / 162 / 153 / 144 / 135 / 126 / 108 / 90
190 / 181 / 171 / 162 / 152 / 143 / 133 / 114 / 95
200 / 190 / 180 / 170 / 160 / 150 / 140 / 120 / 100
210 / 200 / 189 / 179 / 168 / 158 / 147 / 126 / 105
220 / 209 / 198 / 187 / 176 / 165 / 154 / 132 / 110
230 / 219 / 207 / 196 / 184 / 173 / 151 / 138 / 115
240 / 228 / 216 / 204 / 192 / 180 / 168 / 144 / 120
250 / 238 / 225 / 213 / 200 / 188 / 175 / 150 / 125
260 / 247 / 234 / 221 / 208 / 195 / 182 / 156 / 130
270 / 257 / 243 / 230 / 216 / 203 / 189 / 162 / 135
280 / 266 / 252 / 238 / 224 / 210 / 196 / 168 / 140
290 / 276 / 261 / 247 / 232 / 218 / 203 / 174 / 145
300 / 285 / 270 / 255 / 240 / 225 / 210 / 180 / 150
310 / 295 / 279 / 264 / 248 / 233 / 217 / 186 / 155
320 / 304 / 288 / 272 / 256 / 240 / 224 / 192 / 160
330 / 314 / 297 / 281 / 264 / 248 / 231 / 198 / 165

Name______Period______

Date / Time/#laps / Treadmill / Bike / ArcTrainer / Bench / Curls / Abs

Time/# laps-record time and the # of laps run for warm-up

Treadmill-must be set at 3.0 mph or higher, record speed & incline

Bike-must be at least 7.5 mphor more, record distance

Arc Trainer-must be at least 5 or more, record distance

Bench press-record weight and # of reps (minimum 12 reps)

Arm Curls-record weight and # of reps (minimum 12 reps)

Abs-record type and # of reps (minimum 50 reps)