"257 bound (SMART). Pr ogress can be difficult to track if goals are vague and open - ended, such as “I will exercise more.” Here is an example of a SMART goal for fitness: • Specific: “I will walk for 30 minutes a day 3 - 5 days per week” • Measurable: “I will improve my resting heart rate over the next month” • Action - Oriented: “I will research walking routes around my home and campus” • Realistic: “I will increase my walking to 45 minutes per day in one month” • Time Bound: “I will try this walking program for one month and then reassess my goals” You can also make a SMART Goal in one statement, such as “I will walk for 30 minutes 3 - 5 days per week for the next month in order to improve my resting heart rate.” FITT Principle Using the FITT principle is one way remember the guidelines for physical activity and create a prescription for improvement in your health - related physical fitness. • Frequency: how often a person performs a health - related physical activity. • Intensity: ho w hard a person exercises during a physical activity period. Intensity can be measured in different ways, depending on the related health - related component. • Time: also known as duration. Refers to the amount of time or repetitions when performing a physic al activity. • Type: the kind of exercise or physical activity a person is performing. Adapted from: http://www.ode.state.or.us/teachlearn/subjects/pe/curriculum /fittprinciple.pdf) Table 5 CARDIORESPIRATORY FLEXIBILITY MUSCULAR ENDURANCE MUSCULAR STRENGTH F Frequency 3 - 5 times per week Increase frequency as you get into better shape Should be a regular part of your warm - up and cool - down Increase frequency as you get into better Daily for some muscle groups Perform 3 - 4 times per week Increase frequency as you Perform 3 times per week Different muscle groups each time you work out Increase"