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FITT Principles

This document outlines the FITT principle for exercise - frequency, intensity, time, and type. It provides guidelines for light/moderate and moderate/heavy exercise days. Light/moderate days should involve 10-30 seconds per exercise for at least 30 minutes and include flexibility, calisthenics, balance, and strength exercises plus aerobic activity. Moderate/heavy days should be 45-15 seconds per exercise for at least 45 minutes and follow the same format with more challenging versions of exercises. Rest is recommended 1-2 days per week with 5-6 days of exercise.

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Xeraphina Sinclair
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224 views1 page

FITT Principles

This document outlines the FITT principle for exercise - frequency, intensity, time, and type. It provides guidelines for light/moderate and moderate/heavy exercise days. Light/moderate days should involve 10-30 seconds per exercise for at least 30 minutes and include flexibility, calisthenics, balance, and strength exercises plus aerobic activity. Moderate/heavy days should be 45-15 seconds per exercise for at least 45 minutes and follow the same format with more challenging versions of exercises. Rest is recommended 1-2 days per week with 5-6 days of exercise.

Uploaded by

Xeraphina Sinclair
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

FITT Principle Table

F 5-6 days of exercise, 1-2 days of rest


I Light to Moderate Moderate to Heavy (Done before rest day)
T 10-30 secs each exercise At least 30 mins 15-45 secs each exercise At least 45 mins
T Flexibility Aerobics Flexibility Aerobics
• Quadricep Stretch, Child's • Biking, Walking, • Quadricep Stretch, Child's • Biking, Walking,
Pose with Reaches, Dancing, Pose with Reaches, Dancing,
Hamstring and Thoracic Playing sports Hamstring and Thoracic Playing sports
Rotation, Adductor Rotation, Adductor
Stretch/Side Lunge, World's Stretch/Side Lunge, World's
Greatest Stretch/Low Lunge, Greatest Stretch/Low Lunge,
Figure Four Stretch, Cobbler Figure Four Stretch, Cobbler
Stretch, Downward Dog to Stretch, Downward Dog to
Runner Lunge Runner Lunge

Calisthenics Calisthenics
• Jumping Jacks, Burpees, • Jumping Jacks, Burpees,
Mountain Climbers Mountain Climbers

Balance Balance
• Single Leg Deadlift to Toe • Single Leg Deadlift to Toe
Taps, Kick Back Lateral Raise Taps, Kick Back Lateral Raise

Strength Strength
• Body Weight Squats with • Body Weight Squats with
dumbbells, Modified Push dumbbells, Modified Push
Up, Plank, Glute Bridge, Up, Plank, Glute Bridge,
Romanian Deadlift, Reverse Romanian Deadlift, Reverse
Lunge, Sit Ups Lunge, Sit Ups
*Do at least three exercises for each type (flexibility, calisthenics, balance, strength, aerobics).
The FITT Principle Guidelines are there to help remember the significant points in making exercise routines. F stands for Frequency. How often? I
stands for Intensity. How hard? The first T stands for Time. How long? Lastly, T stands for Type. What type/kind of exercise? Exercising is
essential to our physical health. While it is good for the body to be active, remember to take rest.

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