F.I.T.T.

Application Grading Rubric

20 Point Question on the Test

Graded as a 4 point Rubric
4 =20 Points
3.5 =18 Points
3 =15 Points
2.5 =13 Points
2 =10 Points
1.5 =8 Points
1 =5 Points
.5 =3 Points
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4:

Clearly picks a Fitness Goal and applies all 4 elements of the F.I.T.T. Principle in a clear and appropriately
organized manner.

Frequency: Accurate with the appropriate and specific range of Days/Week

Intensity: Appropriate and Specific for Fitness Component, includes the entire range

Time: Appropriate and Specific for Fitness Component, Sets and Reps are exact

Type: Appropriate and Specific for Fitness Component with relevant Muscles

3:

Clearly picks a Fitness Goal and applies most of the elements of the F.I.T.T. Principle in a clear and
appropriately organized manner.

Frequency: May pick a number of days/week w/in the specific range

Intensity: May pick a percentage in the specific range

Time: Selects a time within the range, Sets and Reps are correct but ranges aren’t specific

Type: Lists one activity, or doesn’t include muscle groups targeted

2: Missing 4 or more pieces of information within F.I.T.T. Principle listed above

1: Lists 1 piece of information for the F.I.T.T. principle and isn’t specific

Exemplars:
Example #1:

Goal: Improving Cardiovascular Endurance to train for a 5k or extended activity

Frequency- 5-7 days a week

Intensity-activity done @ my Target Heart Rate

Time-at least 20-30 min per workout

Type-distance running, swimming, and use of elliptical trainers and treadmills in a fitness center

Example #2:

Goal: Improving my strength for football (Muscular Strength)

Frequency- 3-5 days a week (recovery and rotating which muscles you are working if more)

Intensity- High Intensity: 75-100% of your maximum ability

Time-Amount of time it takes to do 3-5 Sets of 6-8 repetitions

Type-Bench Press for Pectorals, Squats for Quads and Hamstrings, etc

Example #3:

Goal: Improving my strength for Wrestling (Muscular Endurance)

Frequency-3-5 days a week

Intensity-50-75% of your maximum ability

Time-Amount of time it takes to do 3-5 sets of 12-20 repetitions

Type-Bench Press for Pectorals, Curls for Biceps, Pull Ups for Lats

Example #4

Goal: Improve Overall Health by curbing Obesity for Weight Management

Frequency-7 days a week

Intensity-Heart Rate Zone between RHR and THR

Time-Minimum of 40 minutes to 90 minutes

Type-Walking, Hiking, Low Intensity in Cardio machines, Low Intensity Swimming