Understanding the FIT* formula for muscle fitness is critical for developing a muscle fitness plan. Complete this worksheet to determine the muscle fitness FIT* formula that best suits your needs.

*Because the type of physical activity is specified (muscle fitness), there is no need to include a second “T” of the FITT formula.



1. List three health benefits of muscle fitness that interest you:



2. Find the Textbook/ Online Definition of the vocabulary terms.

Strength-

Muscular endurance -

Power -

1RM-

Reps-

Sets-

Calisthenics-




Use the definition of the vocabulary terms in your own words.

Strength-

Muscular endurance-

Power-

1RM -

Reps-

Sets-

Calisthenics-






How can you demonstrate this girl in the gym or at home?

Strength-

Muscular endurance-

Power-

1RM-

Reps-

Sets-

Calisthenics-


3. In terms of progressive resistance exercise (PRE) Also known as weight training, what level is your current level? (Circle one)

Beginner (Just starting)

Intermediate (lifting for months)

Advanced (Lifting for >1 year)



4. Identify your favorite activity, or physical activity, that requires muscle fitness. What is it, and how does it relate to muscle fitness?




5. Based on your answer to question 4, answer the following questions:

a. For the activity that selected, Do you think you need to develop strength or muscular endurance or both?


b. What muscle groups do you need to develop muscle fitness in for this activity?

c. Describe any activities you already do that might build your muscle fitness for your activity.



6. Identify three PRE guidelines that will be especially important for you to follow.

Answer: Your welcome!

Explanation:

1. Three health benefits of muscle fitness that interest me are improved balance and coordination, increased bone density, and improved posture.

2. Strength is the ability of a muscle to exert force against resistance. Muscular endurance is the ability of a muscle to exert force over a sustained period of time. Power is the ability of a muscle to generate a maximum force in the shortest amount of time. 1RM stands for one-rep max and is the maximum amount of weight that can be lifted for one repetition. Reps are repetitions, and sets are a group of repetitions performed in succession. Calisthenics is a form of exercise that involves bodyweight exercises such as push-ups and sit-ups.

3. Intermediate (lifting for months).

4. My favorite activity that requires muscle fitness is yoga. It relates to muscle fitness by building strength, flexibility, and balance.

5. a. For yoga, I need to develop both strength and muscular endurance.

b. The muscle groups I need to develop muscle fitness in for yoga are my core, shoulders, arms, and legs.

c. The activities I already do that might build my muscle fitness for yoga are weight training and bodyweight exercises such as push-ups and planks.

6. Three PRE guidelines that will be especially important for me to follow are to always warm up and cool down before and after exercising, to gradually increase the intensity, weight, and/or duration of the exercise, and to ensure proper form and technique while exercising.

Congress shall make no law respecting an establishment of religion, or prohibiting the free exercise thereof; or abridging the freedom of speech, or of the press; or the right of the people peaceably to assemble, and to petition the Government for a redress of grievances.

This is an excerpt from—


A. the Declaration of Independence.
B. the Bill of Rights.
C. Article 1 of the Constitution.
D. the Second Amendment.