Aleah Mea L.

Ibarra 1F

Directions: Make your own 7-day exercise program using the FITT principle Table applying the Principle
of Specificity, Reversibility, Rest, and Recovery. Use the template below.

Objectives: Bodyweight Workout

WEEKDAYS FREQUENCY INTENSITY TYPE TIME

MONDAY 5 days a week Moderate walking 30-60 minutes

2 times Moderate Body weight 5 minutes

TUESDAY (squats)

4 times Moderate Increase strength 5 minutes

WEDNESDAY (Yoga)

Rest Rest Rest Rest

THURSDAY

3 times Moderate Plank hip dips 2-30 second

FRIDAY

2 times Moderate Body weight 5 minutes

SATURDAY (squats)

Rest Rest Rest Rest

SUNDAY
(Major Activity - RUBRICS)

FITT Exercise Plan

Unsatisfactory Satisfactory Excellent
1 pts 2 pts 3 pts
Current Fitness Unsatisfactory Satisfactory Excellent
Level No definition or Student defines Student clearly
justification of current current fitness level defines current
fitness level provided. as either fitness level as
"Beginner," "Fairly either
regular," or "Beginner,"
"Frequent," but "Fairly regular,"
does not provide or "Frequent"
justification for exerciser, and
personal definition. provides
justification for
personal
definition.
30-day plan Unsatisfactory Satisfactory Excellent
For beginner For beginner For beginner
exercisers: 0-11 exercisers: 12 exercisers: 13 or
exercise plans created exercise plans more exercise
per 30 day period. created per 30 day plans created
For fairly frequent period. per 30 day
exercisers: Less than For fairly frequent period.
0-19 exercise plans exercisers: 20 For fairly
created per 30 day exercise plans frequent
period. created per 30 day exercisers: 21 or
For frequent period. more exercise
exercisers: Less than For frequent plans created
0-23 exercise plans exercisers: 24 per 30 day
created per 30 day exercise plans period.
period. created per 30 day For frequent
period. exercisers: 25 or
more exercise
plans created
per 30 day
period.
F.I.T.T. Principle Unsatisfactory Satisfactory Excellent
Less than half of all Most of the exercise All of the
exercise plans created plans created exercise plans
include all 4 include all 4 created include
components of the components of the all 4
F.I.T.T. principle. F.I.T.T. principle. components of
the F.I.T.T.
principle