Sample Of FITT Principle

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My Cardio-respiratory goal is...

By the next fitness test date I will...
Attempt to run more laps in the 12 minute run. I ran thirty-two laps in the first fitness test, but I will work to achieve thirty-five laps by the next fitness test. I hope to approve my cardio-respiratory to increase my heart and my lungs’ ability to supply oxygen and energy to the muscles.
I will use the FITT Principle...
F- In order to achieve my goal, I will make sure I do at least 3 days a week of cardio-respiratory to start off. As I improve throughout the year, I will increase the number of days to 4 times a week.

I-For the intensity component, I will start at 55% of my maximum heart rate when doing activities involving cardio-respiratory. After a couple of
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By the next fitness test date I will...
I will attempt to increase my muscular strength, specifically the medicine ball toss test. I was able to throw the ball at a distance of 3.6 meters, but I hope to increase that number to 3.7 meters by the next fitness testing. By doing so, I must be able to increase the amount of force my muscle can produce with a single maximal effort.
I will use the FITT Principle...
F- The amount of times I will work on muscular strength for the upper body area must be 3 times a week, in order to see a change in such short amount of time. I must work on performing exercises that involve resistance training when working on muscular strength. I can increase this number to 4 or 5 times a week as I see improvement.

I- To increase muscular strength, the FITT principal states that my first rep of any muscular strength activity must 60-80% of the first rep. I must do 8-12 of those reps and then 1-3 sets of the reps. As I increase my fitness, I can increase the amount of reps or even add an extra set. If I am decreasing the weight of the equipment, I will increase the number or reps or sets.

T- I can start at 30 minutes of muscular strength exercises and as I get into better shape, I can increase it to 40 minutes or more, but a maximum of 60
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Some activities to increase my muscular strength include weightlifting, shoulder press, deadlifts, and planks, to name a few.

My agility goal is...

By the next fitness test date I will...
I will attempt to improve my agility by the next fitness testing. I will do this by decreasing the time of my Illinois agility run. I was able to complete the test in 17.4 seconds, but I hope to decrease that number to 16.8 seconds by the next fitness testing. By doing so, I must be able to change direction rapidly and accurately.

I will use the FITT Principle:

F- The amount of times I will work on agility must be a minimum of 2 times a week, in order to see a change in such short amount of time. I must work on performing exercises that involve speed, balance and muscular endurance training when working on agility.

I- To improve on agility, the FITT principal states that my heart rate shout be must 60-80% of my maximum heart rate. I can perform 8-12 reps of muscular endurance activities and then 1-3 sets of the reps. As I increase my fitness, I can increase the amount of reps or even add an extra set.

T- I can start at 30 minutes of cardiorespiratory and muscular endurance exercises and as I get into better shape, I can increase it to 40

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