1. What factors related to physical activity are represented by letters in the FITT formula?

a. frequency, intensity, time, and type
b. fun, intensity, time, and type
c. frequency, interest, time, and type
d. frequency, intensity, time, and teamwork

2. What is the minimum amount of time you need to be continuously active in order to build cardiovascular fitness?

a. 10 minutes
b. 15 minutes
c. 20 minutes
d. 30 minutes

3. Which are indicators of the intensity of physical activity?

a. heart rate
b. amount of weight you lift
c. amount of time you are active
d. both a and b

1. What are the three basic principles of exercise?


Feedback: The most basic principle of physical activity is the overload principle. It states that you must do more activity than normal if you want to improve your fitness and achieve other benefits. The principle of progression is a sub principle that says that you must start slowly and gradually increase your activity if you are to get optimal benefits. The FITT formula is based on the principle of progression. The principle of specificity is another sub principle of the overload principle that tells you what type of activity you need to do to get specific benefits. The Physical Activity Pyramid is based on the overload principle, has different sections for specific activities (applies the principle of specificity), and shows the FITT formula for each type of activity (principle of progression).

2. How does the FITT formula help you build physical fitness?


Feedback: FITT is an acronym for frequency, intensity, time, and type of activity. It helps you answer the question "how much is enough"? Each type (final T in the acronym) of activity has its own FIT formula to tell you how often, how hard, and how long you should exercise.

3. How can you use the Physical Activity Pyramid to begin planning a physical activity program?



Feedback: The Physical Activity Pyramid describes four different general types of physical activity. It also shows you the benefits of each type of activity and describes the FIT formula for each. When you know what benefits you want to receive from your physical activity program, you can use the Pyramid to select the appropriate activities for meeting these goals.