FITT Principle and Workout

Health Education
Professor Bill Moore
May 27, 2017
 ❖ TRAINING GOALS:
➢ TO LOSE 30 POUNDS IN 5 MONTHS
➢ DECREASE 2 DRESS SIZES IN 5 MONTHS
➢ TO REACH 50 %-70% HEART RATE FOUR TIMES A WEEK IN THREE
MONTHS

FREQUENCY INTENSITY TIME TYPE

CARDIOVASCULA MONDAY VIGOROUS 20-30 TREADMILL/

R WEDNESDAY (70%-90% OF MIN BIKE
FRIDAY MAXIMUM
SATURDAY HEART RATE)
TO
MODERATE
(50%-70% OF
MAXIMUM
HEART RATE

MUSCULAR TUESDAY HIGH 3 UNIVERSAL

STRENGTH THURSDAY RESISTANCE SETS GYM AND
SATURDAY > 60%OF OF 6 BODY
YOUR 1RM REPS WEIGHT
(REPETITION (UPPER
MAXIMUM) BODY/ CORE/
LOWER
BODY​)

MUSCULAR MONDAY LOW/MOD 6 UNIVERSAL

ENDURANCE WEDNESDAY RESISTANCE SETS GYM AND
FRIDAY <60% OF OF 15 BODY
YOUR 1RM REPS WEIGHT
(UPPER
BODY/CORE/
LOWER
BODY​)

FLEXIBILITY MONDAY UNTIL 30 STATIC

TUESDAY TENSION SECS EVERYDAY
WEDNESDAY REACHED FOR YOGA
THURSDAY 3 (MONDAY,
FRIDAY REPS WEDNESDAY,
SATURDAY FRIDAY)
COLOR KEY ​CARDIOVASCULAR ​STRENGTH ​ENDURANCE ​FLEXIBILITY
❖ TYPES OF EXERCISES
➢ UPPER BODY
■ BICEPS CURLS
■ TRICEPS EXTENSIONS
■ CHEST PRESS
■ BACK ROWS
■ OVERHEAD PRESS
➢ CORE
■ ABDOMINAL CRUNCH
■ REVERSE CRUNCH
■ LEG FLUTTERS
■ SIDE BENDS WITH WEIGHTS
➢ LEGS
■ CHAIR SQUATS
■ LEG EXTENSIONS
■ LEG CURLS SEATED
■ WALKING LUNGES
● FRONT
● REVERSE
■ LEG LIFTS
● BACK LEG LIFT
● SIDE LEG LIFT