Make A Chart Like Figure 72 On Page 172 Fit Frequency Inten
Make A Chart Like Figure 72 On Page 172 Fitt Frequency Intens
Make a chart like figure 7.2 on page 172 - FITT (Frequency, Intensity, Time and Type) for each activity that you do or would like to be doing. You must include activities for all areas - fitness, cardiorespiratory, muscular endurance, muscular strength, flexibility.
What are some activities you would like to be able to do in the future? e.g., run a 5k or marathon, hike a mountain, bike the MS 150, etc.
Paper For Above instruction
The FITT principle serves as a foundational framework in developing effective fitness routines by systematically tailoring the frequency, intensity, time, and type of activities to meet individual health and wellness goals. Constructing a comprehensive FITT chart that encompasses various fitness domains — including general fitness, cardiorespiratory endurance, muscular endurance, muscular strength, and flexibility — enables a holistic approach to physical activity planning. This paper will outline a detailed FITT chart for selected activities, discuss future fitness aspirations, and analyze the importance of diversifying exercise routines to foster overall health.
FITT Chart for Current and Desired Activities
| Activity | FREQUENCY | INTENSITY | TIME | TYPE |
|---|---|---|---|---|
| Walking for fitness | 5 days/week | Moderate (40-60% HRR) | 30 minutes | Cardiovascular |
| Running (5K training) | 4 days/week | Vigorous (60-85% HRR) | 30-45 minutes | Cardiovascular/Endurance |
| Strength training | 3 days/week | Moderate to vigorous (65-85% 1RM) | 45 minutes | Muscular Strength |
| Flexibility exercises (Stretching) | daily | Low (gentle stretch) | 10-15 minutes | Flexibility |
| Hiking | 1-2 times/week | Moderate (50-70% HRR) | 1-2 hours | Cardiovascular/Strength |
| Future activity: marathon running | 5 days/week (training) | Vigorous (70-85% HRR) | 4-6 hours/week | Cardiovascular/Endurance |
| Future activity: mountain hiking | 2 times/month | Moderate to vigorous | 4-6 hours | Cardiovascular/Strength |
| Future activity: cycling (MS 150) | 3 days/week | Vigorous (70-85% HRR) | 1-3 hours/session | Muscular Endurance/Cardiovascular |
Future Fitness Aspirations and Activities
Looking ahead, I aspire to participate in physically demanding activities such as running a marathon, cycling in the MS 150 event, and hiking challenging mountains. These goals motivate me to diversify my current routine and progressively enhance my endurance, strength, and flexibility. Training for a marathon would entail increasing my weekly mileage gradually while maintaining proper recovery to prevent injury. Participating in the MS 150 bike ride would involve structured cycling sessions to build stamina and muscular endurance specific to long-distance cycling. Mountain hiking would require strength training, particularly for the legs and core, as well as cardiovascular conditioning to handle elevation gains and uneven terrains effectively.
Engaging in these activities not only promotes physical health but also strengthens mental resilience and provides a sense of accomplishment. As my fitness level improves, I aim to balance my routine with activities that challenge different physical systems, thereby promoting holistic health. Proper application of the FITT principle will be critical in my training plan, ensuring safe progression and targeted improvements in each fitness domain.
Conclusion
The construction of a detailed FITT chart for current and future activities offers a structured pathway toward achieving specific fitness goals while maintaining overall physical health. Incorporating diverse activities across all fitness domains ensures well-rounded development and sustained motivation. As I pursue future activities like marathon running and long-distance cycling, adherence to the FITT principles will guide my training, optimizing performance and minimizing injury risk. Continuous assessment and adjustment of these parameters are essential for long-term success and lifelong fitness.
References
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