Personal Fitness Plan

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

• Identify fitness activities that will help you accomplish your fitness goals.
• Determine how often, how hard, and how long you will do your fitness activities.
• Track your progress in a calendar.

FITT Factors Applied to a Physical Conditioning Program

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: _________Carlos Esparza Culla_____________________

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 2 times per vigorous Playing basketball 60 minutes
week
Monday

Strength Once a week Progressive to Push-ups and curl- 60 minutes

Endurance moderate ups
Flexibility
Cardio (Once a week) (Vigorous) (running) (20 minutes)
Strength (Once a week) (Progressive) (Burpees) (3 minutes)
Tuesday

Endurance
Flexibility (2 times per (moderate (leg and back (5 minutes during
week) stretch) stretching) warm up and cool
down)
Cardio 2 times per Moderate top training 60 minutes
week vigorous
Wednesday

Strength 2 times per Progressive to Squats and plank 5 minutes

Endurance week moderate
Flexibility 3 times per Moderate Body stretching 10 minutes during
week stretch warm up and cool
down
Cardio once a week Moderate to swimming 30 minutes
vigorous
Thursday

Strength Once a week moderate Walking lunges 10 miutes

Endurance and wall sit
Flexibility 3 times per Moderate Body stretching 10 minutes during
week stretch warm up and cool
down
Cardio Once a week moderate Dancing 45 minutes
Fri
da
y

Strength 2 times per moderate Squats and plank 10 minutes

 Endurance week
Flexibility 2 times per moderate Dynamic stretching 5 minutes during
week warm up and cool
down
Cardio Once a week Moderate to running 20 minutes
vigorous
Saturday

Strength 2 times per moderate Curls-up 15 minutes

Endurance week
Flexibility 3 times per Moderate Arms stretching 5 minutes during
week stretch warm up and cool
down

Name: ____Carlos Esparza___________________

Personal Fitness Plan Nutrition Log

Begin Date: ____22 of April _____________ End Date: ___28 of april__________

Day Breakfast Snack Lunch Snack Dinner Cups of

Water
A cup of banana paella fruit Red 11 cups of
milk with pepper water
Sunday

chocolate with
cookies chicken
thighs
Toasts Protein Chicken Banana Brocoli 11 cups of
with bar with rice pancakes with fish water
Monday

butter and and eggs

juice

Toast with apple zucchini Nuts and a salad 11 cups of

Grated spaghetti protein water
Tuesday

tomato shake
and oil,
with a cup
of milk
Avocado banana Caesar Protein Potatoe 11 cups of
Wednesday

toasts salad bar omelette water

 Cup of pear Chicken Nuts and a Fish 12 cups of
Thursday
milk with breast protein water
integral with bar
cookies artichoke

Cup of banana Vegetable Toasts Brocoli 12 cups of

milk with cream with with fillet water
Friday

integral with red butter and

cookies pepper a juice

Banana Protein lasagna Nuts and Rice with 11 cups of

Saturday

pancakes bar with a fruit omelette water

protein
shake