physical fitness assessment for physiotherapist

1. PHYSICAL FITNESS
ASSESSMENT AND
MANAGEMENT
Shruti Purohit
1st year MPT
Guide: Dr. Trupti Munshi

2. COMPONENTS
Definition
Benefits and risks associated with Physical activity
Energy system approach
Public health current recommendations
Fitness Components
Purposes of participation health screening
Risk stratifications
Pre-exercise evaluations
Purpose of health related fitness testing
Basic principal
Test order
Test environment
Tests
Management

3. DEFINITION
 Physical fitness is the ability to carry
out daily tasks with vigour and
alertness without undue fatigue and
ample energy to enjoy leisure time
pursuits and meet unforeseen
emergencies
 Physical activity is the bodily
movement produced by skeletal
muscles that requires energy

4. BENEFITS ASSOCIATED WITH
PHYSICAL ACTIVITY
 Improvement in Cardiovascular and Respiratory
Function
 Increased maximal oxygen uptake resulting from both
central and peripheral adaptations
 Decreased minute ventilation at a given absolute
submaximal intensity
 Decreased myocardial oxygen cost for a given absolute
submaximal intensity
 Decreased heart rate and blood pressure at a given
submaximal intensity
 Increased capillary density in skeletal muscle
 Increased exercise threshold for the accumulation of lactate
in the blood
 Increased exercise threshold for the onset of disease signs
or symptoms
(e.g., angina pectoris, ischemic ST-segment depression,
claudication)

5. Reduction in Cardiovascular Disease Risk
Factors
•Reduced resting systolic/diastolic pressure
•Increased serum high-density lipoprotein cholesterol
and decreased serum triglycerides
•Reduced total body fat, reduced intra-abdominal fat
•Reduced insulin needs, improved glucose tolerance
•Reduced blood platelet adhesiveness and
aggregation
•Reduced inflammation

6. RISKS ASSOCIATED WITH
PHYSICAL ACTIVITY
 High intensity exercise may lead to
musculoskeletal injury. (jogging, running,
and competitive sports)
 Sudden cardiac death and acute
mayocardial infarction.

7. Energy system approach
 Contribution to energy requirements by initial
stores of ATP present within the muscle
 The subsequent restoretion of these stores by
creatinine phosphate, by anaerobic breakdown
of glycogen, or by utilization of glycogen, fat,
protein
 ATP & CP acts emmidiatly (100 m sprint/tennis
seve/weight lifting)
 Glycogen for short term (400m sprint/100m
swim)
 Aerobic metabolism for long
term(marathom/hill walk)

8. By Fox, robinson, Wiegman…
period 1
• Activity<30s
• Contribution
of ATP & CP
Period 2
• 30-90S
• Used
phosphagens
& anaerobic
glycolysis
Period 3
• 90-180s
• Anaerobic
glycolysis &
aerobic
metabolism
Period 4
• 180s
• Aerobic
nature

9. By Shephard…
Phase 1
• Single
maximum
contraction
Phase 2
• Activity of
<10s
Phase 3
• Activity of
10-60s
Phase 4
• Activity of
1min-1hr
Phase 5
• Activity of
>1hr

10. By skinner & morgan…
Phase1
• 1-10s
• Used peak
anaerobic
power
• ATP & CP
main
energy
source
Phase 2
• 20-45s
• Mean
anaerobic
power
• Anaerobic
glycolysis,
ATP, CP
source
Phase 3
• 1-8 min
• Used lactic
acid
Phase 4
• >10 min
• Used
aerobic
metabolism
source

11. Public health perspective for
current recommendations
 The primary recommendations from this ACSM-AHA
update include:
1. All healthy adults aged 18 to 65 need moderate
intensity aerobic physical activity for a minimum of 30
minutes five days per week or vigorous activity for a
minimum of 20 minutes three days per week.
2. Combination of moderate and vigorous intensity
exercise can be performed to meet this
recommendation.
3. Moderate-intensity aerobic activity can be accumulated
toward the 30 minute minimum by performing bouts
each lasting 10 or more minute.

12. Public health perspective for
current recommendations
4. Every adult should perform activities that maintain
or increase muscular strength and endurance a
minimum of two days each week.
5. Because of the dose-response relation between
physical activity and health, persons who wish to
further improve their personal fitness, reduce their
risk for chronic disease and disability or prevent
unhealthy weight gain may benefit by exceeding
the minimum recommended amount of physical
activity.

13. Stages of Health/Fitness
Assessment
• Stage 1: Screening:
 Health history
 Health behaviour
 Risk factors
 Informed consent
 Stage 2: Physical measures:
 Resting heart rate
 Resting blood pressure
 Height
 Weight
 Cholesterol
 Stage 3: Fitness testing

14. Why physical fitness
evaluation?
 Educating participants about health related
standards, Age and Sex.
 Educating participants about their present health
status.
 Collecting baseline and follow up data that allow
evaluation of progress by participation in any
exercise programme.
 Motivating participant to achieve reasonable and
attainable self fitness goal.

15. PREPARTICIPATION HEALTH
SCREENING(STAGE1)
• Identification of individuals with medical
contraindication for exclusion from exercise programs
until those conditions have been abated or are under
control.
• Recognition of persons with clinically significant
disease or conditions who should participate in a
medically supervised exercise program.
• Detection of individuals at increased risk for disease
because of age, symptoms and risk factors who should
undergo a medical evaluation and exercise testing
before initiating an exercise program or increasing the
frequency, intensity or duration of their current program.
• Recognition of special needs of individuals that may
affect exercise testing and programming.

16. PREPARTICIPATION HEALTH
SCREENING
 There are several components of the pre-activity
screening, including:
 Medical History/Health Habits Questionnaire
 Physical Activity Readiness Questionnaire (PAR-Q)
 Medical/Health Exam

17. CONTINUE…
 HHQ :
• Family history
• History of various diseases and illnesses
including cardiovascular disease
• Surgical history
• Past and present health behaviour/habits
(such as history of cigarette smoking and
physical activity)
• Current use of various drugs/medications
• Specific history of various signs and symptoms
suggesting cardiovascular disease among
other things

18. RISK STRATIFICATION
• Absence of complex ventricular dysrhythmia,
angina or other significant symptoms
• Presence of normal hemodynamic during
exercise testing and recovery
• ≥7 METs
LOW RISK
• Presence of angina or other significant
symptoms at >7METs
• Mild-to-moderate level of silent ischemia
during exercise testing or recovery
• <5 METs
MODERATE
RISK
• Presence of complex ventricular dysrhythmia
during exercise testing or recovery
• Presence of angina or other significant
symptoms at <5METs
• High level of silent ischemia
HIGH RISK

19. INFORMED CONSENT
 The purpose is to inform the client about the
procedures, the benefits, and the risks concerning
the assessment, as well as list any of the
alternatives to the assessment. The goal is to gain
the client's full informed consent.
 Two important parts are its benefits and risks.
 There are at least three important things to make
the client aware of before the assessment:
 The client is volunteering to participate
 The client has certain responsibilities as far as
informing us of any problems they may be
experiencing
 The client is free to withdraw from participation at
any time with no consequences

20. Pre-exercise
evaluations(STAGE2) Medical history, physical examination and laboratory tests
 Blood pressure
 Cholesterol
 Blood reports
 Height
 Weight
 Participant Instructions
 Participants should refrain from ingesting food, alcohol or
caffeine or using tobacco products within 3 hours of testing.
 Participants should be rested for assessment, avoiding
significant exertion or exercise on the day of the
assessment.
 Clothing should permit freedom of movement and include
walking or running shoes

23. CONTINUE…
• If the evaluation is on an outpatient basis,
participants should be made aware that the
evaluation may be fatiguing and that they may
wish to have someone accompany them to
the assessment to drive home afterward.
 Participant should bring a list of their
medication, including dosage and frequency
of administration, to the assessment and
should report the last actual dose taken. As
alternative, participants may wish to bring their
medication with them for exercise testing staff
to record.
 Drink ample fluid over the 24 hour period
preceding the test to ensure normal hydration
before testing.

24. Test Order
 Assure all forms, score sheets, tables, graphs, and
other testing documents are organized and
available for the test’s administration.
 Organize equipment so that tests can follow in
sequence without stressing the same muscle group
repeatedly.
• Provide informed consent form.
 Maintain room temperature between 20°C and
22°C

25. Test Environment
 Test anxiety, emotional problems, food in the stomach,
bladder distention, room temperature, and ventilation
should be controlled as much as possible.
 To minimize subject anxiety, the test procedures should be
explained adequately, and the test environment should be
quiet and private.
 The room should be equipped with a comfortable seat
and/or examination table to be used for resting BP and HR
.
 The behavior of personnel should be one of relaxed,
confidence to put the subject at ease.
 Testing procedures should not be rushed, and all
procedures must be explained clearly prior to initiating the
process.

26. FITNESS
COMPONENTS(STAGE3)
Health-Related
Components
• Cardio respiratory
endurance
• Body composition
• Flexibility
• Muscular strength
• Muscular
endurance
• Power
Athletic ability
components
• Balance
• Reaction time
• Coordination
• Agility
• Speed
• power

27. HEALTH RELATED
COMPONENTS
BODY COMPOSITION
 Body composition refers to the relative
percentage of body weight that is fat
and fat-free tissue.

28. HEALTH RELATED
COMPONENTS
BODY COMPOSITION:
TEST RELIABILITY
Bmi
Waist circumference
Waist height ratio
0.97
Girth measurement 0.78
Skin fold 0.7-0.9
Bioelectrical
impedence
0.95-0.97
Hydrostatic weighing 0.97
Dexa
Ultrasound
Ct scan

29. BMI
The BMI is used to assess weight relative to
height and is calculated by dividing body
weight in kilograms by height in meters
squared (kg · m−2)

30. Waist circumference & waist
height ratio
rating male female
Extremely slim <0.34 <0.34
Underweight 0.35-0.43 0.35-0.41
Healthy 0.43-0.52 0.42-0.48
Overweight 0.53-0.57 0.49-0.53
Very overweight 0.58-0.62 0.54-0.57
obase >0.63 >0.58

32. SKIN FOLD MEASUREMENT

33. Generalised skin fold
equation
 MEN
 Seven-Site Formula (chest, midaxillary, triceps,
subscapular, abdomen,
 suprailiac, thigh)
 Body density = 1.112 − 0.00043499 (sum of seven skinfolds)
 + 0.00000055 (sum of seven skinfolds)2
 − 0.00028826 (age) [SEE 0.008 or ~3.5% fat]
 Three-Site Formula (chest, abdomen, thigh)
 Body density = 1.10938 − 0.0008267 (sum of three skinfolds)
 + 0.0000016 (sum of three skinfolds)2
 − 0.0002574 (age) [SEE 0.008 or ~3.4% fat]
 Three-Site Formula (chest, triceps, subscapular)
 Body density = 1.1125025 − 0.0013125 (sum of three
skinfolds)
 + 0.0000055 (sum of three skinfolds)2
 − 0.000244 (age) [SEE 0.008 or ~3.6% fat]

34. CONT...
 WOMEN
 Seven-Site Formula (chest, midaxillary, triceps,
subscapular, abdomen,
 suprailiac, thigh)
 Body density = 1.097 − 0.00046971 (sum of seven skinfolds)
 + 0.00000056 (sum of seven skinfolds)2
 − 0.00012828 (age) [SEE 0.008 or ~3.8% fat]
 Three-Site Formula (triceps, suprailiac, thigh)
 Body density = 1.0994921 − 0.0009929 (sum of three
skinfolds)
 + 0.0000023 (sum of three skinfolds)2
 − 0.0001329 (age) [SEE 0.009 or ~3.9% fat]
 Three-Site Formula (triceps, suprailiac, abdominal)
 Body density = 1.089733 − 0.0009245 (sum of three
skinfolds)
 − 0.0000025 (sum of three skinfolds)2
 + 0.0000979 (age) [SEE 0.009 or ~3.9% fat]

36. Hydrodensitometry (underwater)
weighing
 Based on Archimedes’ principle:
 When a body is immersed in water, it is buoyed
by a counterforce equal to the weight of the
water displaced.
 Bone and muscle tissue are denser than water,
whereas fat tissue is less dense. Therefore, an
individual with more fat-free mass (FFM) for the
same total body mass weighs more in water
and has a higher body density and lower
percentage of body fat.
 Fat% = 457/body density-414.2

38. BIOELECTRICAL
IMPEDANCE

39. DEXA

40. BOD POD

41. CT SCAN & usg

42. FLEXIBILITY
• Flexibility is the ability to move a joint
through its complete range of
movement.TEST RELIABILITY
Sit and Reach Test 0.74-0.9
Apley’ Shoulder Scratch
Test
0.8
Schober Test 0.89
Range Of Motion
SLR 0.7-0.85

43. SIT & REACH TEST

44. SLR & schober test

45. APLEY’S SCRETCH TEST
score
3 Touch the
superior medial
angle of opp.
Scapula
2 Touch the top of
the head
1 Touch the mouth
0 Unable to touch
the mouth

46. ROM

47. HEALTH RELATED
COMPONENTS
MUSCULAR STRENGTH
• Muscular strength refers to the maximal
force that can be generated by a specific
muscle or muscle group.

48. • Hand grip dynamometer
 1-RM bench press test
 I-RM leg ress test
 Upper & lower back strength test
 Isometric test
 Plank test

49. Handgrip Strength Test

50. MUSCULAR STRENGTH
 1-RM within four trials with rest
periods of 3 to 5 minutes between
trials.
 Resistance is progressively increased
by 2.5 to 20 kg.
 Repetition at the same speed of
movement and range of motion to
instill consistency between trials.
 1RM=(kg*100)/(102.78-2.78*rep)

51. 1 RM bench press test

52. 1 RM leg press test

53. Upper & lower back strength test
 Hold for 10s.
 Graded on pass fail.

54. Isometric test

55. Plank test
rating Time
Excellent >6 min
v. Good 4-6 min
Above average 2-4 min
Average 1-2 min
Below average 30-60 sec
Poor 15-30 sec
Very poor <15 sec

56. HEALTH RELATED
COMPONENTS
 MUSCULAR ENDURANCE:
 Muscular endurance is the ability of a
muscle group to execute repeated
contractions over a period of time
sufficient to cause muscular fatigue, or
to maintain a specific percentage of
the maximum voluntary contraction for
a prolonged period of time.

57. Curl-up
Push up
Bench press
squats

58. CURL UP

59. PUSH UP

60. BENCH PRESS

61. squats

62. HEALTH RELATED
COMPONENTS
CARDIORESPIRATORY
ENDURANCE
• Cardio respiratory endurance is
related to the ability to perform large
muscle, dynamic, moderate-to-high
intensity exercise for prolonged
periods

64. SUBMAXIMAL MAXIMAL
 Evaluate cardiovascular
fitness prior to and
following a fitness
program
 Determine the presence
of CHD in asymptomatic
individual

66. STEP TEST
 Queens college step test
 standardized step height of 16.25 in (41.25 cm) for
3 minutes.
 Men 24/min , female 22/min
 For Men: V02max (ml/kg/min) = 111.33 -(0.42* HR)
 For Women: V02max (ml/kg/min) =65.81 -
(0.1847‘*HR)

67. Harvard step test
 30 steps/min, 5 min duration
 Short term measure HR upto 1-105 min
 Long term 2-2.5 & 3-3.5
 Fitness index(short term)=(100*test duration in
sec)/(5.5*pulse between 1-1.5 min)
 Long term=(100*test duration)/(2*sum of heart beat
in recovery period)
rating Fitness index
Excellent >96
Good 83-96
Average 68-82
Low average 54-67
poor <54

68.  YMCA submaximal cycle test
• 50 revolution/min
• initial workload at 150 kg/min
• Count the heart rate at the second and third
minutes if these HRs vary by more than 5
beats extend the ride for an extra minute or
until a stable value is obtained.
• Work Output (kp/m/min)=Resistance (kp) .
Revolutions per minute (rpm) . Flywheel travel
distance [Meters per revolution (m/rev)]
• Monark 6m/revolution
• B=(SM2-SM1)/(HR2-HR1)
• VO2=work output*1.8/BW+7
• VO2max=SM2+b(Hrmax-HR2)

70. Astrandrhyming cycle test
 Start with 0kg, 50
revolution/min(maintain throught)
 Measure HR from 2min
 5,6 HR for vo2 max. if diff of hr >6bpm
cont. test for another min
 Hr between 125-170bpm

71. RESULT
VO2(rnL'kg-1'min-l) = kg'm-min-1 • 1.8 / (kg
BW) + 7
 VO2max= SM(220-age-73-(SEX*10)
(HR-73-(SEX*10)
 SM =submaximal workload. V02 • in
mL'kg-J'min-1
• SEX =represents 0 for women and I for
men HR =steady state HR, in bpm, from
submaximal workload

72. BRUCE SUBMAXIMAL
TREADMILL EXERCISE TEST
• Test devided in 3 stages, should walk
for 3 min in each stage. Total 9min
• Speed 1.7,2.5,3.4 respectively in each
stage
• The HRss should be between 115 and
155 bpm
• RESULT:
• b=(SM3-SM2)
(HR3-HR2)

73.  Where:
 SM2= submaximal V02 for stage 2
 SM3 = submaximal V02 for stage 3
 HR2 =steady state HR for stage 2
 HR3 = steady state HR for stage 3
Submaximal V02 calculations: Treadmill
Walking (1.9-3.7 mph)
 V02 = [(m·min· l) •0.1] + [(m'min-I) • 1.8·
grade(decimal)] + 3.5 V02 in mLkg-J'min-
1 speed conversion: I mph = 26.8 m'min-I

74. Field test
 ROCKPORT 1 MILE WALK TEST
 V02max(ml/kg/min)=132.853(0.1692*WT)(0.3877*
age)+(6.315,formen)-(3.2649*TIME)-(0.1565*HR)
 1.5 MILE RUN TEST
• Men and women: VO2max(ml/kg/min)= 3.5 + 483
/Time
 6 MIN WALK TEST
• 30m distance, can take rest & start
• Male=867-(5.71*age)+(1.03*ht in cm)
• Female=525-(2.86*age)+(2.71*ht)-(6.22*bmi)
• Normal range 400-600m

75.  Shuttle walk test
 10m distance
 0.17m/s Speed increase at every beep
9

77. Maximal test
Bruce treadmill test
 Purpose:
• & prognosis of CAD
• For middle aged adults
The test consists of several 3-minute
stages, where the speed and grade are
changed each stage, using the treadmill
as a mode, Thus, this protocol uses a
continuous, progressive approach. There
is approximately a 3 MET increase per
stage.

79.  FORMULA FOR VO2 MAX:
 1408-(1.379*T)+(0.451*T²)-(0.012*T³)
 VO2max from total test time:
 Men: 2.94 . Time (min) + 7.65
 Women: 2.94' Time (min) + 3.74
 Young men: 3.62' Time (min) + 3.91

80. Balke treadmill test
 10-15mi duration
 For men, speed 5.3km/hr, Start with
0% after 1min raised 2% then1% each
min
 For women, speed 4.5km/hr, start 0%
grade, every 3 min raised 2.5%
 Stop when anable to do
 VO2 max male=1.44*t+14.99
 Female=1.38*t+5.22

81. Yo yo test
 20m pace
 After each min
beep pace gets
quicker
 Try to maintain
speed and catch
up beep
 If missed then
catch within 2 min
 Stop if fails to catch
up

83. ATHLETIC ABILITY
COMPONENTS
BALANCE
• The ability to stay upright and in
coordinated control of our body and its
movement.
o Stork stand test-standing
o Flamingo balance test-standing
o Y balance test-dynamic
o Star excursion test-dynamic

84. Stork balance test

85. flamingo
 Total no. of falls or
loss of balance in
60s is recorded.
 If >15 falls in 30s
test is terminated
nd mark as 0.

86. Y balance test & star
excursion
 Repeat 3 times,
max. reach is
recorded.

87. Reaction time
• Ability to respond quickly to a
stimulus
o Tap reaction time
o Light board reaction timer

88. ATHLETIC ABILITY
COMPONENTS
COORDINATION
• Coordination is the ability to move two
or more body parts under control,
smoothly and efficiently. It is
measured using tests of hand eye
coordination such as throwing,
catching or hitting.
o Stick flip test
o Wall toss test

89. Stick flip test
Wall toss test
rating male Female
Excellent 14-15 13-15
v. Good 11-13 10-12
Fair 5-10 4-9
Poor 3-4 2-3
v. poor 0-2 0-1
rating score
Excellent >35
v. Good 30-35
Fair 20-29
Poor 15-19
v. poor <15

90. ATHLETIC ABILITY
COMPONENTS
AGILITY
 Agility is ‘ a rapid whole body movement with
change of velocity or direction in response to a
stimulus.’
 Reactive agility test ( Y shaped reactive agility test)
o Zigzag test
o T test
o Hexagon test

91. Y shape & zig zag test

92. Rating T test Male(s) Female(s)
Excellent <9.5 <10.5
Good 9.5-10.5 10.5-11.5
Average 10.5-11.5 11.5-12.5
poor >11.5 >12.5

93. rating Male(s) Female(s)
Excellent <15.2 <17
Above average 15.2-16.1 17-17.9
Average 16.2-18.1 18-21.7
Below average 18.2-19.3 21.8-23
poor >19.3 >23

94. Hexagone test
 Clock and anticlock
wise rotation
comperison.
 Best of 2 trial
recorded.

95. ATHLETIC ABILITY
COMPONENTS
 POWER
 The ability at which one can perform
work.
o vertical jump test
o Standing board jump
 Power= weight*distance/time

96. Rating Male(cm) Female(CM)
Excellent >65 >55
Good 60 50
Average 55 45
Fair 50 40
Poor <46 <36

97. RATING Male(cm) Female(cm)
Excellent >300 >280
Good 270 250
Average 250 220
Fair 230 190
Poor <200 <170

98. ATHLETIC ABILITY
COMPONENTS
SPEED
 The ability to perform a movement
within a short period of time.
o SPRINT TEST
rating Men(seconds) Women(seconds)
very good < 4.80 < 5.30
good 4.80 - 5.09 5.30 - 5.59
average 5.10 - 5.29 5.60 - 5.89
fair 5.30 - 5.60 5.90 - 6.20
poor > 5.60 > 6.20

99. MANAGEMENT

100. Designing Your Own Exercise
Program
 Setting goals
◦ Specific
◦ Measurable
◦ Attainable
◦ Realistic
◦ Time frame specific

101. Characteristics of Goal Setting
1. Specific – Develop a written plan that includes
enough detail to guide exactly where and when
you will be active (e.g., “ I will walk the dog for 30
minutes after work at 5:30 p.m., five times a week
for two weeks.”)
2. Measurable – measuring the activity will give you
tangible evidence of your progress. Decide how
you will measure your activity—number of steps/
amount of time spent in activity/exercise? (keep a
written log)

102. 3. Attainable – Maximize your chances for success
by examining your strengths and weaknesses
and using this information when setting goals.
4. Realistic – Start small and include only what you
can do. Know you limitations! Plan a few things,
rather than many. As you achieve smaller or short-
term goals you are working toward achieving larger
or long-term goals.
5. Timely – Include when you plan to work on your
goal and how long it will take to achieve it.
Recognition – Give yourself small reward for each
successful step you have achieved towards
meeting your goals. When you achieve your final
fitness goal give yourself a large reward.

106. Guidelines for Training
 Train the way you want your body to
change
 Train regularly
 Start slowly, and get in shape
gradually; do not overtrain
 Warm up before exercise
 Cool down after exercise
 Exercise safely

107.  Listen to your body, and get adequate
rest
 Cycle the volume and intensity of your
workouts
 Try training with a partner
 Vary your activities
 Train your mind
 Fuel your activity appropriately
 Have fun
 Track your progress
 Keep your exercise program in
perspective

108. Principles of Training
 Overload
 Frequency: How often?
 Intensity: How hard?
 Time: How long?
 Type: Circuits, aerobics, weights etc

109.  Overload: In order to improve your
fitness levels, you must work the
particular component against a load
greater than normal.
 Progression: As a person becomes fitter,
a higher intensity of exercise is needed
to create an overload.
 Specificity: The result of the type of
exercise performed is specific both to the
muscle groups being used and to the
energy system involved.
 Reversibility: Training effects gained are
reversible if workouts stop.

110.  Placement: The scheduling of the
training, both within a week/month etc.
and within each session.
 Individual Differences: Each person
will have different capabilities and will
adapt in a different manner to an
exercise programme. There is no ‘one
for all’ programme.
 Adaptation: The way the body
changes as a result of training, e.g.
muscles may become stronger.

111. Cardiovascular Endurance:
The FITT Principles
Frequency: 3 to 5 times per week
Intensity: 60% to 85% MHR
Time: 20 min (minimum)
Type: Aerobic: running, cycling,
swimming etc.

112. Flexibility:
The FITT Principles
Frequency: 3 times per week upwards
Intensity: To the point of tension
Time: 15 to 30 secs
Type: Stretching: passive, static,
active, active assisted, PNF.

113. Muscular Endurance:
The FITT Principles
Frequency : 3 to 5 times per week
Intensity: 60% to 70% 1 RM
Time: As long as it takes to do 15 to
30 reps
Type: Weights, circuits etc.

114. Strength:
The FITT Principles
Frequency: 3 to 4 times per week
Intensity: 70% to 90% 1 RM
Time: As long as it takes to do
between 2 and 10 reps
Type: Resistance training (weights )

115. Body Composition:
The FITT Principles
Frequency: 3 to 5 times per week
Intensity: 55-65% MHR
Time: 20 to 60 mins aerobic activity
(continuous or intermittent)
Type: Aerobic (primarily), LME, any
activity that uses large muscle groups

116. Progression of an Exercise
Program: Get in Shape
Gradually

117. Amount of Exercise for Fitness
Benefits

122. THANK YOU