AFFA Fitness Training (FITT) recommendations at a glance Flashcards
Frequency of Cardiorespiratory Fitness
3-5 days/week
For promoting or maintaining health: days of moderate activity or 3 days of vigorous activity, or a combination of moderate and vigorous 4-5 days/week
Intensity of Cardiorespiratory Fitness
64-94% of MHR, 40-85% of HRR or a RPE of 12-16/4-6 (somewhat hard to hard).
Healthy reconditioned individuals should start at the lower end
Time of Cardiorespiratory Fitness
20-60 minutes of continuous or intermittent (10 minute bursts) or aerobic activity
For promoting and maintaing health: 30 minutes of moderate or 20 minutes of vigorous
Type of Cardiorespiratory Fitness
Any activity that is cardiorespiratory in nature
Frequency of Muscular strength and endurance
minimum of 2-3 non-consecutive days per week for each major muscle group (arms, shoulders, chest, abdomen, back, hips and legs)
Beginners should start with one set of one exercise for each group and add sets and exercise only after adaptation
Intensity of Muscular strength and endurance
To the point of volitional fatigue within 8-12 consecutive repetitions.
3-20 may be appropriate for certain incidences
older adults 10-15
children 6-15
high intensity/maximal truing 3-5 reps of 15
Time of Muscular strength and endurance
20-60 minutes
Type of muscular strength and endurance
any activity that create overload to the musculoskeletal system in the form of external, gravitational or isometric resistance
Frequency of flexibility
minimum of 2-3 days a week, but ideally 5-7 days per week for each major muscle and tendon group, with special attention given to those muscles with reduced range of motion
Intensity of flexibility
to the end of the range of motion, the point of tension/tightness, but not discomfort
Time of flexibility
10-30 seconds (static stretch) based upon time required to stretch major muscle and tendon groups
Type of flexibility
activity that focuses on elongating muscles and moves joints safely through a full range of motion
