CARDIORESPIRATORY ENDURANCE

AND THE FITT PRINCIPLE

FITT Principle Cardiorespiratory Endurance

Recording Chart

Name_______________________________

Research indicates that the best way to improve or maintain cardiorespiratory endurance is to design a
fitness plan that follows the FITT Principle guidelines; the frequency of the workouts is 5-7 sessions per
week, the intensity is between 65% and 85% of the maximum heart rate or a RPE of 4, and the time or
duration of the workout is at least 10 minutes.
Predicted Time for
Activity Intensity (HR) Actual Time Intensity Level (RPE)
Performing Activity
Walk

Step-up

Knee-up

Jog

Split Jump

Jump Rope

(F) - Frequency (I) - Intensity (T) - Time (T) - Type

CARDIORESPIRATORY ENDURANCE AND THE FITT PRINCIPLE

Components of Fitness
(Sessions per Week) (% of MHR or RPE) (Minutes) (Activity)
Cardiorespiratory 5-7 Various: Running, Swimming,
65%-85% or 4 60+
Endurance Biking

Above 85% MAX 5

MAX
Intensity Level-5: Very, very difficult; no-talk zone; I can only keep up this pace for a short period

66-85% HEART HEALTH 4 HEART HEALTH

Intensity Level-4: Moderately hard; I can still talk, but really don’t want to; sweating

51-65% BASE 3
BASE
Intensity Level-3: Moderate; I am slightly uncomfortable; sweating a little and talking requires some
effort

40-50% DAILY ACTIVITY 2

DAILY ACTIVITY
Intensity Level-2: Easy; I am comfortable and could maintain this pace all day long; you can talk with
almost no effort

Below 40% MEDIA/SEAT 1

MEDIA/SEAT
Intensity Level-1: Very easy; I am sitting; I can talk with no effort

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Reflective Questions: (answer on back)
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2. Which activities could be performed at 65%-85% of your maximum heart rate for 10
minutes or more?
3. Which activities would be too intense to perform for 60 minutes?

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