FITT-VP Principles

Question 1

Cardiorespiratory Endurance: Frequency

Answer 1

3-5 days a week

Question 2

Cardiorespiratory Endurance: Intensity

Answer 2

AVERAGE “FIT” PERSON
* 55/65-90% of max heart rate, 40/50-85% of heart rate reserve plus resting heart rate, or an RPE rating of about 4-8
* for average individuals, intensities of 70-85% of max heart rate are appropriate

“UNFIT” PERSON
* lower intensities: 55-64% of max heart rate and 40-49% of heart rate reserve,

Question 3

Cardiorespiratory Endurance: Time

Answer 3

• 20-60 minutes
• one session or multiple sessions lasting 10 or more minutes

Question 4

Cardiorespiratory Endurance: Type

Answer 4

Cardiorespiratory Endurance exercises:
* walking
* jogging
* biking
* swimming
* cross-country skiing
* rope skipping

Question 5

Cardiorespiratory Endurance: Volume

Answer 5

• Equivalent to 150 minutes or 1,000 or more calories per week of moderate-intensity
• consistent with individual fitness status and goals

Question 6

Cardiorespiratory Endurance: Progression

Answer 6

Gradually increase volume (frequency, intensity, and/or time) over time, as appropriate for goals, fitness status, age, and adaptability

Question 7

Muscular Strength and Endurance: Frequency

Answer 7

2-3 non-consecutive days per week

Question 8

Muscular Strength and Endurance: Intensity/Resistance

Answer 8

use weights heavy enough to cause muscle fatigue when exercises are performed with good form for the selected number of repetitions

Question 9

Muscular Strength and Endurance: Time

Answer 9

• repetitions 8-12 of each exercise (10-15 with a lower weight for people over age 50-60)
• sets: 1 (doing more than one set per exercise may result in faster and greater strength gain)
• rest 1-2 minutes between exercises

Question 10

Muscular Strength and Endurance: Type

Answer 10

8-10 strength training exercises that focus in major muscle groups

Question 11

Muscular Strength and Endurance: Volume

Answer 11

An example might be three sets of 8-12 repetitions of each exercise with one minute rest in between sets

Question 12

Muscular Strength and Endurance: Progression

Answer 12

• as you progress, add weight according to the “two-for-two” rule: when you can preform two additional reps with a given weights on two consecutive training sessions, increase the load
• for example, if your target weight is to preform 8-10 repetitions per exercise, and you preformed 12 repetitions in your previous two workouts, it would be appropriate to increase the load

Question 13

Strength training exercises for major muscle groups (examples)

Answer 13

• Remember warm up before workout and cool down after for 5-10 minutes

Exercise > muscle group(s) developed

Bench Press > Chest, shoulders, triceps
Lat pulls > Lats, biceps
Shoulder press > shoulders, trapezius, triceps
Upright rowing > deltoids, trapezius
Biceps curl > biceps
Lateral raises > shoulders
Squats > Gluteals, quadriceps
Heel raises > calves
McGill curl-ups > abdominals
Spine extensions > low and mid-back spine extensors
Side bridges > obliques, quadratus lumborum

Question 14

Flexibility: Frequency

Answer 14

• 2 or 3 days per week (minimum)
• 5-7 days per week (ideal)

Question 15

Flexibility: Intensity

Answer 15

stretch to the point of mild discomfort, not pain

Question 16

Flexibility: Time

Answer 16

Hold static stretches for 15-30 seconds

Question 17

Flexibility: Type

Answer 17

• Stretching exercises that focus on major joints
• e.g., static, dynamic, balistic

Question 18

Flexibility: Progression

Answer 18

• Progressively build flexibility, striving for a normal range of motion
• avoid excessive flexibility

Question 19

Stretching exercises for major joints (sample program)

Answer 19

** Warm-up 5-10 minutes or following an endurance or strength workout

Exercise > Areas Stretched

head turns and tilts > neck
Towel stretch > triceps, shoulders, chest
Across-the-body and overhead stretches > shoulders, upper back, back of arm
Upper back-stretch > upper back
lateral stretch > trunk muscles
Step stretch > hip, front of thigh
Side lunge > inner thigh, hip, calf
Inner thigh stretch > inner thigh, hip
Hip and trunk stretch > trunk, outer thigh, hip, buttocks, lower back
Modified hurdler stretch > back of thigh, lower back
Alternate leg stretcher > back of thigh, hip, knee, ankle, buttocks
Lower-leg stretch > calf, soleus, Achilles tendon