Personal Fitness Plan

When you complete the plan, you’ll accomplish the following:

FITT Factors
 Identify Applied
fitness activities thattowill
a help
Physical Conditioning
you accomplish your fitnessProgram
goals.
 Determine how often, how hard, and how long you will do your fitness activities.
 Track your progress in a calendar.

Certain factors must be part of any fitness training program for it to be successful. These
factors are Frequency, Intensity, Time, and Type. The acronym FITT makes it easier to
remember them. Please review the information below to help you complete the FITT
Table.

Definition of FITT Principle

Frequency: Describes how often an activity takes place in a week.

Intensity: Describes how vigorous the participant is engaged in activity.
Type: Describes the specific activity selected.
Time: Describes how long the participant is engaged in activity.

Name: ______________________________
Personal Fitness Plan Activity Log
 Fitness Frequency Intensity Type Time
Category

Cardio (e.g. 3-6 times (e.g. moderate (e.g. running, (e.g. 20-60
per week) to vigorous) swimming, minutes)
dancing, training,
etc…)
Sunday

Strength (e.g. 2-3 times (e.g. (e.g. weights, push- (e.g. 20-60 minute
Endurance per week) progressive to ups, curl-ups, sessions)
moderate) etc…)
Flexibility (e.g. 3-7 times (e.g. moderate (e.g. stretching, (e.g. 3-5 minutes
per week) stretch) dynamic stretching, during warm up and
etc…) cool down)
Cardio
Monday

Strength
Endurance
Flexibility
Cardio
Tuesday

Strength
Endurance
Flexibility
Cardio
Wednesday

Strength
Endurance
Flexibility

Cardio
Thursday

Strength
Endurance
Flexibility

Cardio
Strength
Friday

Endurance
Flexibility

Cardio
Saturday

Strength
Endurance
Flexibility

Name: _______________________
Personal Fitness Plan Nutrition Log
Begin Date: _________________ End Date: _________________

Day Breakfast Snack Lunch Snack Dinner Cups of

Water
Sunday
Monday
Tuesday
Wednesda
y
Thursday
Friday
Saturday