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Table 2. Sample of FITT Principle F Frequency of Exercise

The document provides a sample table outlining the FITT principle for exercise - frequency, intensity, time, and type. It shows beginners should exercise 2-3 days per week with full body workouts, 60-70% intensity, 1-3 sets of 8-12 reps for 30 secs to 1 min. Intermediates should exercise 4-5 days a week with split workouts, 70-90% intensity, endurance being 12-20+ reps for 30 secs to 1 min or strength being 2-6 reps for 2 to 5 mins over 2-3 sets.

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Miccah Jade Castillo
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464 views2 pages

Table 2. Sample of FITT Principle F Frequency of Exercise

The document provides a sample table outlining the FITT principle for exercise - frequency, intensity, time, and type. It shows beginners should exercise 2-3 days per week with full body workouts, 60-70% intensity, 1-3 sets of 8-12 reps for 30 secs to 1 min. Intermediates should exercise 4-5 days a week with split workouts, 70-90% intensity, endurance being 12-20+ reps for 30 secs to 1 min or strength being 2-6 reps for 2 to 5 mins over 2-3 sets.

Uploaded by

Miccah Jade Castillo
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Table 2.

Sample of FITT Principle


F Frequency How Beginner 2-3 days per week
of Often Full-body workout of
Exercise all 6 body areas
48-72 hours of rest
in-between workouts
Intermediate 4-5 days per week;
to High often perform split
workouts (example:
Monday and
Thursday work
chest, shoulder,
triceps, abdominal;
Tuesday and Friday,
work back, legs,
biceps)
48-72 hours of rest
in-between workouts
I Intensity How Beginner 60% - 70% of
of Hard maximum strength
Exercise Intermediate 70% - 90% of
to High maximum strength
T Time of - How Beginner 1-3 sets 30
Exercise many 8-12 secs to
reps repetitions 1min
- How Intermediate Endurance 30
many to High – 12- secs to
sets 20+reps 1 min
- How 2-3 sets
Much Strength – 2 to 5
time 2-6 reps mins
between 3-5 sets
sets
T Type of Which Weight machines, free weights,
Exercise Exercises resistance tubing, medicine ball,
own body weight

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