Christian N.

Flores
2/4/2023

PRELIM ASSIGNMENT NO.2

Create your own F.I.T.T table align with FITT principle and element fitness program as your
physical activity plan within 2 weeks.
(minimum of 2 maximum of 4 elements of fitness) CREATE 2 FITT TABLES FOR 2 WEEKS
AND ON THE SECOND WEEK MAKE SURE THAT THERE IS A PROGRESSION.

WEEK 1
FREQUENCY INTENSITY TIME TYPE

Body 3 TIMES A MODERATE 8:15 AM TO 10 AM PUSH-UPS,

Composition WEEK (M, W, INTENSITY SIT-UPS,
F) PULL-UPS
3 DIFFERENT
WORKOUTS

10 REPS
2 SETS

Flexibility 2 TIMES A LOW TO 2 PM TO 3:30 PM ZUMBA,

WEEK (T, Thu) MODERATE SEATED
INTENSITY STRETCH,
LEG
3-5 STRETCH
DIFFERENT
SETS OF
WORKOUTS

Muscular 3 TIMES A MODERATE 10:15 AM TO 12 GYM,

Strength WEEK (M, W, INTENSITY PM WEIGHT
F) LIFTING,
5 DIFFERENT SQUATS,
WORKOUTS LUNGES,
BENCH
10 REPS PRESSES
3 SETS

Cardiorespiratory 4 TIMES A LOW TO 7 AM TO 8 AM JOGGING,

Endurance WEEK (M, T, MODERATE STILL
Thu, F) INTENSITY CYCLING

2 DIFFERENT
WORKOUTS

50- 70%
HEART RATE
WEEK 2
FREQUENCY INTENSITY TIME TYPE

Body 4 TIMES A MODERATE 8:15 AM TO 10:15 PUSH-UPS,

Composition WEEK (M, W, TO HIGH AM SIT-UPS,
F, Sat) INTENSITY PULL-UPS,
SLEDGEHAM
5 DIFFERENT MER
WORKOUTS SWINGS,
BURPEES
12 REPS
3 SETS

Flexibility 3 TIMES A MODERATE 2 PM TO 3:30 PM ZUMBA,

WEEK (T, Thu, INTENSITY SEATED
Sat) STRETCH,
3-5 LEG
DIFFERENT STRETCH
SETS OF
WORKOUTS

Muscular 4 TIMES A MODERATE 10:30 AM TO GYM,

Strength WEEK (M, W, TO HIGH 12:30 PM WEIGHT
F, Sat) INTENSITY LIFTING,
SQUATS,
5 DIFFERENT LUNGES,
WORKOUTS BENCH
PRESSES
12 REPS
3 SETS

Cardiorespiratory DAILY LOW TO 7 AM TO 8 AM JOGGING,

Endurance MODERATE STILL
INTENSITY CYCLING

2 DIFFERENT
WORKOUTS

50- 80%
HEART RATE