Junko Takagi

Prof Knott-Silva
Health Ed 44
6/14/14
FITT Principle and Work Out
My fitness goal is to be able to run a mile without wheezing for breath.
Flexibility

Muscular
Strength and
Endurance
Cardiovascular/
respiratory
endurance

Fitness goal

Frequency once every
morning and night
3 days/week 5 days per week 3 days/week (days
not lifting weights)
Intensity to tension to 30 minutes after
burning feeling(for
endurance)

Time
10 sec per
stretch
3 reps
at most 30 minutes
Endurance: 30
reps, 3 sets

Strength: 5 reps
add 2 each week
20 minutes, add 5
minutes each
week
1 mile, or 3 laps
around the block.
From running one
side of block,
increase sides by
one every 2 weeks
Type
floor stretches
4 leg stretches
4 arm stretches
1 neck stretch
1 back stretch
2 ankle stretches
Endurance:
Lifting 2 5 lb
weights
upper and
lower arm
chest

Strength: push
ups
arms
back
calves
abdomen
jump rope
calves
thighs
heart
lungs
wrists
Running plus
walking

thighs
calves