2.5 Chapter Summary
Key Takeaways
- FITT stands for Frequency, Intensity, Time, and Type.
- The FITT Principle is a foundational tool used to create structured, personalized, and goal-oriented fitness programs.
- Each FITT variable helps specify how often, how hard, how long, and what type of exercise someone should do based on their goals and current fitness level.
- There is no single correct approach to FITT, but some combinations are more appropriate than others depending on experience, safety, and recovery needs.
OpenAI. (2025). ChatGPT. [Large language model]. https://chat.openai.com/chat. Prompt: Summarize the following content into key takeaways.
Key Terms
- Cardiovascular Exercise: Activities that raise heart rate and improve heart/lung endurance (e.g., biking, swimming, jogging).
- Epley Formula: A method to estimate 1RM from a submaximal effort: 1RM = weight × (1 + reps ÷ 30)
- Flexibility Training: Exercises aimed at increasing joint range of motion and muscle length (e.g., hamstring stretch, spinal twist).
- FITT Principle: A guideline used to design effective exercise programs by adjusting four key variables: Frequency, Intensity, Time, and Type.
- Flexibility Training: Exercises aimed at increasing joint range of motion and muscle length (e.g., hamstring stretch, spinal twist).
- Frequency: How often you perform an exercise or activity, typically measured in sessions per week.
- Intensity: How hard you are working during exercise. It can be measured using % of Max Heart Rate (MHR), % of One Repetition Maximum (1RM) for strength training, and Rate of Perceived Exertion (RPE).
- Isometric Exercises: Exercises involving muscle contraction without movement (e.g., planks, wall sits).
- One Repetition Maximum (1RM): The maximum amount of weight a person can lift for one complete repetition with proper form.
- Rate of Perceived Exertion (RPE): A scale from 0 to 10 used to subjectively rate how difficult an exercise feels. (1 = very light effort, 10 = maximal effort)
- Resistance Training: Exercises that use weights or body weight to build muscle strength (e.g., push-ups, squats, deadlifts).
- Time: How long the activity lasts, measured in minutes/seconds for cardio and flexibility, or in sets and repetitions for resistance training.
- Type: The specific kind of exercise you choose (e.g., running, squats, yoga), based on your fitness goals like endurance, strength, or flexibility.
OpenAI. (July 22nd, 2025). ChatGPT. [Large language model]. https://chat.openai.com/chat. Prompt: Create a simple list of key terms and their definitions in the content provided.
