F.I.T.T.

for
MUSCULAR
STRENGTH & ENDURANCE
Applying the F.I.T.T. formula to
Physical Activity Plan for
Muscular Strength & Endurance
Definitions
MUSCULAR STRENGTH
- the ability of a muscle or muscle
group to exert a maximal force
against a resistance through the
full range of motion for a short
period of time
MUSCULAR ENDURANCE
- the ability of a muscle or muscle
group to exert a sub-maximal
force repeatedly over a period of
time
Important notes on Muscular
Strength & Endurance Exercises
 Fewer repetitions of more intense exercises are
more likely to develop MUSCULAR STRENGTH

 More repetitions of less intense exercises are

more likely to develop MUSCULAR
ENDURANCE

 Intensity is decreased or increased by adjusting

the amount of resistance (weight) and/or the
number of repetitions
 F.I.T.T. Guidelines to Muscular Strength & Endurance
AGE 9 – 11 YEARS 12 – 14 15 – 16 17+
YEARS YEARS YEARS

FREQUENCY 2 or 3 days a 2 or 3 days a 2 or 3 days a 2 days per week

week week week

INTENSITY Very light weight Light weight Moderate weight Light to heavy
weight (based on
type selected)
TIME At least 1 set At least 1 set At least 1 set Minimum 1 set, 8
(may do 2 sets(, (may do 3 sets), (may do 3 – 4 – 12 reps
at least 20 – 30 6 – 15 reps, at sets), 6 – 15 reps,
minutes least 20 – 30 at least 20 – 30
minutes minutes
TYPE Major muscle Major muscle Major muscle Major muscle
groups, 1 groups, 1 groups, 2 groups, 8 – 10
exercise/muscle exercise/muscle exercises/muscle exercises; select
or muscle group or muscle group or muscle group muscular
strength, power,
or endurance
Example Exercises
Benefits of Muscular Strength &
Endurance Exercises
1. Increased muscular strength (everyday activities
become easier)
2. Increased muscular endurance (able to
participate in activities without having sore or
tired muscles)
3. Improvement in aerobic fitness (able to
participate in activities without getting tired too
easily)
Benefits of Muscular Strength &
Endurance Exercises
4. Prevents musculoskeletal injuries (will not get
hurt as easily or often)
5. Improved sports/dance performance (become a
better player/dancer)
6. Reduced risk of fractures in adulthood (builds
stronger bones)
7. Exercise during the skeletal growth period is
better for bone development, increase bone
strength & bone growth (builds stronger bones,
reduced risk of osteoporosis)