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: Body weight Workout

WEEKDAYS FREQUENCY INTENSITY TYPE TIME

MONDAY (Day 1) 4 times Moderate Body strecth 15 minutes

(Yoga)

TUESDAY (Day 2) 2 times Moderate Body weight 5 minutes

(squats)

WEDNESDAY (Day 3) 2 times Moderate Plank 20-30 seconds

THURSDAY (Day 4) Rest Rest Rest Rest

FRIDAY (Day 5) 3 times Moderate Glute bridges 10 minutes

SATURDAY (Day 6) 10 per side (2 times)Moderate Walking 5 minutes

lunges

SUNDAY (Day 7) 2 times Moderate Body weight 5 minutes

(Squats)
(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
period. per 30 day
For fairly frequent period.
exercisers: Less than For fairly frequent
0-19 exercise plans exercisers: 20 For fairly
created per 30 day exercise plans frequent
period. created per 30 day exercisers: 21 or
period. more exercise
For frequent plans created
exercisers: Less than For frequent per 30 day
0-23 exercise plans exercisers: 24 period.
created per 30 day exercise plans
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.