Mark Lander B.

Beating CO1 – A

Goals: To strengthen my muscles and to increase the efficacy and capacity of my heart and lungs.

FITT Principle
Aerobic Flexibility Muscular Endurance Muscular Strength Body Composition
F  3-5 times / week  Daily warm  Daily exercise  3-5 times / week  Daily exercise
up/cooldown for muscle different muscle
groups groups
I  60 – 90% of  Hold 15-30  15* reps  70-90% of 1-rep  Light to
max heart rate seconds  50% max max moderate
 Total body reps weight
1-3  1-3 sets

T  15-30 minutes  10-20 minutes  30-60 minutes  15-60 minutes  30-60 minutes
continuous  Progressive  Progressive  Progressive
activity
T  Continual  Static stretch  Body weight  Resistance  Aerobic activity
rhythmic  Controlled circuit training training  Walking,
swimming, dynamic stretch running,
running swimming
 Large muscle
groups