F.i.t.t. Fitness Plan For Cardio, Muscular Fitness, & Flexibility
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5F.I.T.T. Fitness Plan
Name:
Period #:
For Cardio, Muscular Fitness, & Flexibility
Date:
*Use the recommendations from the Fitness Assessment sheet
(pink) to help you customize your four-week workout plan for each category
Cardio Plan
Weeks 1 & 2
Frequency
Intensity
Task/Type
Time
(list days of the
(heart rate)
(exercise)
(length of session)
week)
Sunday
65% of MHR
Elliptical Machine
20 minutes
Example
Tuesday
65% of MHR
Stationery Bike
20 minutes
Thursday
65% of MHR
Indoor soccer game
50 minutes
1.
2.
3.
Cardio Plan
Weeks 3 & 4
*Utilize the Principles of Progression & Overload to modify at least one area of the F.I.T.T.
Frequency
Intensity
Task/Type
Time
(list days of the
(heart rate)
(exercise)
(length of session)
week)
Sunday
65%-95% of MHR
Elliptical Machine
30 minutes
Example
Tuesday
65%-95% of MHR
Stationery Bike
30 minutes
Thursday
65%-95% of MHR
Indoor soccer game
50 minutes
1.
2.
3.
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