FITT Calender
Description: This is my FITT Calender and I putted things that I do at that day and put what type or exercises I do. It was hard for me to find it but it was still fine. First, it was difficult, but if you learn the pattern and know what is happening, it is easy to understand this standard.
Standard:3.1 Assess the components of health-related physical fitness (muscle strength, muscle endurance,
flexibility, aerobic capacity, and body composition) by using a scientifically based health-related
fitness assessment.
3.2 Compare individual physical fitness results with research-based standards for good health.
3.3 Develop individual goals for each of the components of health-related physical fitness (muscle
strength, muscle endurance, flexibility, aerobic capacity, and body composition).
3.5 Measure and evaluate changes in health-related physical fitness based on physical activity patterns.
3.6 Monitor the intensity of one’s heart rate during physical activity
4.1 Distinguish between effective and ineffective warm-up and cool-down techniques.
4.2 Develop a one-day personal physical fitness plan specifying the intensity, time, and types of physical
activities for each component of health-related physical fitness.
4.3 Identify contraindicated exercises and their adverse effects on the body.
4.4 Classify physical activities as aerobic or anaerobic.
4.5 Explain methods of monitoring heart rate intensity.
4.6 List the long-term benefits of participation in regular physical activity.
4.7 Compile and analyze a log noting the food intake/calories consumed and energy expended through
physical activity.
WHST.6-‐12.1 Write arguments to support claims with clear reasons and relevant evidence.
WHST.612.2 Write informative/explanatory texts, including the narration of historical events, scientific procedures experiments,or technical processes.
WHST.6-‐12.9 Draw evidence from informational texts to support analysis reflection, and research.
flexibility, aerobic capacity, and body composition) by using a scientifically based health-related
fitness assessment.
3.2 Compare individual physical fitness results with research-based standards for good health.
3.3 Develop individual goals for each of the components of health-related physical fitness (muscle
strength, muscle endurance, flexibility, aerobic capacity, and body composition).
3.5 Measure and evaluate changes in health-related physical fitness based on physical activity patterns.
3.6 Monitor the intensity of one’s heart rate during physical activity
4.1 Distinguish between effective and ineffective warm-up and cool-down techniques.
4.2 Develop a one-day personal physical fitness plan specifying the intensity, time, and types of physical
activities for each component of health-related physical fitness.
4.3 Identify contraindicated exercises and their adverse effects on the body.
4.4 Classify physical activities as aerobic or anaerobic.
4.5 Explain methods of monitoring heart rate intensity.
4.6 List the long-term benefits of participation in regular physical activity.
4.7 Compile and analyze a log noting the food intake/calories consumed and energy expended through
physical activity.
WHST.6-‐12.1 Write arguments to support claims with clear reasons and relevant evidence.
WHST.612.2 Write informative/explanatory texts, including the narration of historical events, scientific procedures experiments,or technical processes.
WHST.6-‐12.9 Draw evidence from informational texts to support analysis reflection, and research.
Flexibility
Frequency- everyday of week, 7 days a week
Intensity- to the point of mild discomfort
Time- each stretch 10- 30 seconds & 8-10 different stretches
Type- static stretching, partner assisted stretching, active stretching
Cardiovascular Endurance
Frequency- 3 to 5 days per week
Intensity- 60% - 85% of MHR, 6-7 RPE
Time- distance in miles, time (hours/minutes) 30-60 minutes
Type- running, biking, swimming
Muscular Strength
Frequency- 2 to 4 days per week
Intensity- 60%-90% of 1RM
Time- 1-3 sets & 6-10 reps & 8-12 different exercises
Type- weight training (heavy), body building exercises
Cardiovascular Speed/Power
Frequency- 1 to 3 days per week
Intensity- 80%-100% of MHR, 7-9 RPE
Time- 20-60 minutes, sets and distance (4 sets of 20 yards or meters)
Type- sprints, circuits, intervals
Muscular Endurance
Frequency- 1 to 3 days per week
Intensity- 30% - 50% of 1RM
Time- 1-3 sets & 10-50 reps & 8-12 different exercises
Type- body weight exercises, conditioning, circuit training
Frequency- everyday of week, 7 days a week
Intensity- to the point of mild discomfort
Time- each stretch 10- 30 seconds & 8-10 different stretches
Type- static stretching, partner assisted stretching, active stretching
Cardiovascular Endurance
Frequency- 3 to 5 days per week
Intensity- 60% - 85% of MHR, 6-7 RPE
Time- distance in miles, time (hours/minutes) 30-60 minutes
Type- running, biking, swimming
Muscular Strength
Frequency- 2 to 4 days per week
Intensity- 60%-90% of 1RM
Time- 1-3 sets & 6-10 reps & 8-12 different exercises
Type- weight training (heavy), body building exercises
Cardiovascular Speed/Power
Frequency- 1 to 3 days per week
Intensity- 80%-100% of MHR, 7-9 RPE
Time- 20-60 minutes, sets and distance (4 sets of 20 yards or meters)
Type- sprints, circuits, intervals
Muscular Endurance
Frequency- 1 to 3 days per week
Intensity- 30% - 50% of 1RM
Time- 1-3 sets & 10-50 reps & 8-12 different exercises
Type- body weight exercises, conditioning, circuit training
Monday Tuesday Wednesday Thursday Friday Saturday
sprints running sprints running sprints running
biking walking biking biking biking walking
Sunday
biking
swimming
sprints running sprints running sprints running
biking walking biking biking biking walking
Sunday
biking
swimming
Monday-Sprints-Cardiovascular Speed/Power
Frequency- 1 to 3 days per week
Intensity- 80% MHR, 7 RPE
Time- 20 minutes
Type- sprints
Biking-Cardiovascular Endurance
Frequency- 1 to 4 days per week
Intensity- 60% MHR, 6 RPE
Time- 30 minutes
Type- biking
Tuesday-running-Cardiovascular Endurance
Frequency- 1 to 3 days per week
Intensity- 60% MHR, 6 RPE
Time- 30 minute
Type- running
Walking-Cardiovascular Endurance
Frequency- 1 to 3 days per week
Intensity- 60% MHR, 6 RPE
Time- 30 minutes
Type- walking
Wednesday-sprints-Cardiovascular Speed/Power
Frequency- 1 to 3 days per week
Intensity- 80% MHR, 7 RPE
Time- 20 minutes
Type- sprints
biking-Cardiovascular Endurance
Frequency- 2 to 4 days per week
Intensity- 60% MHR, 6 RPE
Time- 30 minutes
Type- biking
Thursday-running-Cardiovascular Endurance
Frequency- 1 to 3 days per week
Intensity- 60% MHR, 6 RPE
Time- 30 minute
Type- running
walking-Cardiovascular Endurance
Frequency- 2 to 3 days per week
Intensity- 60% MHR, 6 RPE
Time- 30 minutes
Type- walking
Friday-sprints-Cardiovascular Endurance
Frequency- 1 to 3 days per week
Intensity- 80% MHR, 7 RPE
Time- 20 minutes
Type- sprints
biking-Cardiovascular Endurance
Frequency- 3 to 4 days per week
Intensity- 60% MHR, 6 RPE
Time- 30 minutes
Type- biking
Saturday- sprints-Cardiovascular Speed/Power
Frequency- 1 to 3 days per week
Intensity- 80% MHR, 7 RPE
Time- 20 minutes
Type- sprints
walking-Cardiovascular Endurance
Frequency- 2 to 3 days per week
Intensity- 60% MHR, 6 RPE
Time- 30 minutes
Type- walking
Sunday-biking-Cardiovascular Endurance
Frequency- 4 to 4 days per week
Intensity- 60% MHR, 6 RPE
Time- 30 minutes
Type- biking
swimming-Cardiovascular Endurance
Frequency- 1 to 1 days per week
Intensity- 60% MHR, 6 RPE
Time- 30 minutes
Type- swimming
Frequency- 1 to 3 days per week
Intensity- 80% MHR, 7 RPE
Time- 20 minutes
Type- sprints
Biking-Cardiovascular Endurance
Frequency- 1 to 4 days per week
Intensity- 60% MHR, 6 RPE
Time- 30 minutes
Type- biking
Tuesday-running-Cardiovascular Endurance
Frequency- 1 to 3 days per week
Intensity- 60% MHR, 6 RPE
Time- 30 minute
Type- running
Walking-Cardiovascular Endurance
Frequency- 1 to 3 days per week
Intensity- 60% MHR, 6 RPE
Time- 30 minutes
Type- walking
Wednesday-sprints-Cardiovascular Speed/Power
Frequency- 1 to 3 days per week
Intensity- 80% MHR, 7 RPE
Time- 20 minutes
Type- sprints
biking-Cardiovascular Endurance
Frequency- 2 to 4 days per week
Intensity- 60% MHR, 6 RPE
Time- 30 minutes
Type- biking
Thursday-running-Cardiovascular Endurance
Frequency- 1 to 3 days per week
Intensity- 60% MHR, 6 RPE
Time- 30 minute
Type- running
walking-Cardiovascular Endurance
Frequency- 2 to 3 days per week
Intensity- 60% MHR, 6 RPE
Time- 30 minutes
Type- walking
Friday-sprints-Cardiovascular Endurance
Frequency- 1 to 3 days per week
Intensity- 80% MHR, 7 RPE
Time- 20 minutes
Type- sprints
biking-Cardiovascular Endurance
Frequency- 3 to 4 days per week
Intensity- 60% MHR, 6 RPE
Time- 30 minutes
Type- biking
Saturday- sprints-Cardiovascular Speed/Power
Frequency- 1 to 3 days per week
Intensity- 80% MHR, 7 RPE
Time- 20 minutes
Type- sprints
walking-Cardiovascular Endurance
Frequency- 2 to 3 days per week
Intensity- 60% MHR, 6 RPE
Time- 30 minutes
Type- walking
Sunday-biking-Cardiovascular Endurance
Frequency- 4 to 4 days per week
Intensity- 60% MHR, 6 RPE
Time- 30 minutes
Type- biking
swimming-Cardiovascular Endurance
Frequency- 1 to 1 days per week
Intensity- 60% MHR, 6 RPE
Time- 30 minutes
Type- swimming