fitt_plan_template.docxFrequency, Intensity, Time, and Type (FITT) Plan
Select two case studies from the list below and create a FITT Plan based on that specific situation.
Option 2: Create a program for someone who wants to gain 5 pounds of muscle throughout the course
Case Study #1
SMART Goals: Specific, Measurable, Achievable, Realistic, Timely
Example: The student will weigh 185 pounds (currently 195 pounds) in three months on April 1, 2016 (current date is January 1, 2016).
Think about the components of health-related fitness: Cardiorespiratory fitness, muscular strength/endurance, and flexibility. As you review the SMART goal you listed above, each of these components should fit into your plan. Complete this chart to demonstrate how you would integrate them into your plan.
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Cardiorespiratory Fitness |
Muscular Strength and Endurance |
Flexibility |
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Brief Commentary: Why is it important for this individual to do based on the goal you established for them? |
Add commentary about why it is important to focus on cardiorespiratory fitness based on the goal you established. |
Add commentary about why it is important to focus on muscular strength and endurance based on the goal you established. |
Add commentary about why it is important to focus on flexibility based on the goal you established. |
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Frequency |
__ days/week |
__ days/week |
__ days/week |
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Intensity |
Please provide the age you are using for this individual (i.e., 35 years of age). Calculate the target heart rate zone and list it here. Briefly explain how you will apply the target heart rate zone information to your exercise program. |
List the number of sets and reps. Discuss why you believe the sets/reps are appropriate. Example 3 sets of 10 reps, and justify why this is appropriate. |
How far should one stretch? |
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Time |
How much time each day? |
6 seconds per rep |
Hold 15-30 seconds |
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Type |
List specific activities. |
List specific lifts. List a minimum of 8-10 different lifts that cover the enter body. |
List 8-10 stretches to cover a variety of body parts. |
Discuss how you feel your program will specifically address the goal you provided. Utilize course concepts in your discussion.
Add commentary.
