Targeting Fitness: Participant's Guide: FITT FACTORS

	Introductory Session Contents

FITT FACTORS

	Physical Activity	Cardio- respiratory Endurance	Muscular Strength	Muscular Endurance	Flexibility
Frequency	Everyday	3 to 5 times per week	2 to 3 times per week	2 to 3 times per week	Warm-up & Cool-down: Every workout Developmental: 1 to 3 times per week
Intensity	"Moderate"	60 to 85% MHR* "Talk" Test	3 to 7 Repetitions	8 to 12 or more Repetitions	Tension not Pain
Time	30 Minutes or more. May be intermittent	30 minutes or more Continuous	As required	As required	Warm-up & Cool-down: 10 to 15 sec Developmental: 30 to 60 seconds
Type	Vigorous Moderate Light	Running, Swimming, Stair Climbing, Rowing, Nordic Track, Bicycling, Jumping Rope, Walking/Hiking	Free Weights, Machines, Rubber Band/Tubing	Calisthenics, Machines, Free Weights, Body Weight Exercises(push-ups, pull-ups, dips)	Passive Static PNF Stretching
*Maximum Heart Rate

US Army Center for Health Promotion and Preventive Medicine.