Personal Fitness Plan

When you complete the plan, you’ll accomplish the following:

FITT Factors
 Identify Applied
fitness activities thattowill
a help
Physical Conditioning
you accomplish your fitnessProgram
goals.
 Determine how often, how hard, and how long you will do your fitness activities.
 Track your progress in a calendar.

Certain factors must be part of any fitness training program for it to be successful. These
factors are Frequency, Intensity, Time, and Type. The acronym FITT makes it easier to
remember them. Please review the information below to help you complete the FITT
Table.

Definition of FITT Principle

Frequency: Describes how often an activity takes place in a week.

Intensity: Describes how vigorous the participant is engaged in activity.
Type: Describes the specific activity selected.
Time: Describes how long the participant is engaged in activity.

Name: __Alba Valverde Delgado

Personal Fitness Plan Activity Log

Fitness Frequency Intensity Type Time

Category

Cardio (e.g. 3-6 times (e.g. moderate (e.g. running, (e.g. 20-60
per week) to vigorous) swimming, minutes)
dancing, training,
etc…)
Sunday

Strength (e.g. 2-3 times (e.g. (e.g. weights, push- (e.g. 20-60 minute
Endurance per week) progressive to ups, curl-ups, sessions)
moderate) etc…)
Flexibility (e.g. 3-7 times (e.g. moderate (e.g. stretching, (e.g. 3-5 minutes
per week) stretch) dynamic stretching, during warm up and
etc…) cool down)
Cardio
Monday

Strength
Endurance
Flexibility
 Cardio 5 times per Vigorous Dancing 30 minutes
week
Tuesday

Strength 5 times per Progressive Push-ups 10 minutes

Endurance week
Flexibility 5 times per Moderate Back Stretching 10 minutes
week Stretch
Cardio 5 times per Vigorous Running 30 minutes
week
Wednesday

Strength 5 times per Moderate Abs 15 minutes

Endurance week
Flexibility 5 times per Moderate Splits 10 minutes
week Stretch
Cardio 5 times per- Progressive Fitness Training 20 minutes
week
Thursday

Strength 5 times per- Moderate Weightlifting 15 minutes

Endurance week
Flexibility 5 times per- Moderate- Stretching 10 minutes
week Stretch
Cardio 5 times per- Moderate Running 15 minutes
week
Friday

Strength 5 times per- Progressive Push-ups 30 minutes

Endurance week
Flexibility 5 times per- Moderate- Stretching 10 minutes
week Stretch
Cardio 5 times per Vigorous Running 30 minutes
week
Saturday

Strength 5 times per Progressive Abs 10 minutes

Endurance week
Flexibility 5 times per Moderate Splits 10 minutes
week Stretch

Name: Alba Valverde Delgado

Personal Fitness Plan Nutrition Log

Begin Date: 12/03/2021 End Date: 19/03/2021

Day Breakfast Snack Lunch Snack Dinner Cups of

Water

A glass of An apple Rice A A soup 5

Sunday

milk with chocolate

oat cereal. cookie
 Monday An orange Strawberrie Macaroni Some Salmon 6
juice and a s and cheese almonds
cupcake
Tuesday

A glass of A banana Peas Cookies Chicken 4

milk with
cookies

5
Wednesda

An orange Grapefruit Ravioli A pear Rabbit

juice
y

Lettuce 6
Thursday

A glass of Strawberrie Beans An apple and Tuna

milk with s and a Salad
oat cereal cookie

5
A glass of Grapefruit Vegetables An Meat
Friday

milk with Cream smoothie

some
wholegrain
cookies
5
Saturday

A fruit A banana Sole Nuts Pizza

juice and a
cookie