F.I.T.T. Formula

Hello All, 

The F.I.T.T. formula is as follows:

The FITT formula was developed to help people determine how often, how hard, how long, and what kinds of activity they should perform to build health and fitness. FITT is an acronym:

• Frequency: How many times per week
• Intensity: How hard you exercise (often quantified using heart rate)
• Time: How long you perform the activity
• Type: What kind of activity is performed

The steps of the Physical Activity Pyramid for Kids already describe the five types of activity (the last T in FITT). In addition, each step has its own frequency, intensity, and time (FIT). Following is a simplified version of the FIT formula for each step. Your child learns about the steps at school; ask him or her about the FIT formula and have discussions about it to reinforce learning.

Step 1: Moderate Physical Activity

• F (frequency): most days of the week (5 or more)
• I (intensity): equal to brisk walking
• T (time): 60 minutes per day (total for all activities—can be combined with others)

Step 2: Vigorous Aerobic Activity

• F (frequency): at least 3 days per week
• I (intensity): activity that elevates heart rate into the target zone
• T (time): 60 minutes per day (total for all activities—can be combined with others)

Step 3: Vigorous Sports and Recreation

• F (frequency): at least 3 days per week
• I (intensity): activity that elevates heart rate into the target zone
• T (time): 60 minutes per day (total for all activities—can be combined with others)

Step 4: Muscle Fitness Activities

• F (frequency): at least 3 days per week
• I (intensity): overload the muscles (e.g., exercise bands, calisthenics)
• T (time): 60 minutes per day (total for all activities—can be combined with others)

Step 5: Flexibility Exercises

• F (frequency): at least 3 days per week
• I (intensity): stretch muscle longer than normal
• T (time): 60 minutes per day (total for all activities—can be combined with others)

For the next few lessons, you will be able to design an exercise program suited to the main muscle groups that you wish to improve on. The exercise program will be based on the F.I.T.T. formula.

For now, your focus would be to think of exercises related to the NAPFA station / CCA that you would like to improve on. 

Basic body-weight resistance exercises: 

a) Push-Ups, b) Tricep Dips, c) Leg Raises, d) Lunges

10-12 reps per set. Start by doing 3 sets first.
*Check you are doing the exercises correctly and safely. You can finish these exercises within 10 minutes. Maximum of 3 times a week.
**Other exercises are necessary, but condition yourself progressively from easy to harder-type exercises. If you have any questions, queries: ask any SW teacher.

Regards,

Mr. Hiap