Frequency Frequency refers to how
you perform a physical activity. If you want to improve or maintain all Five Components of Fitness, you will need to work each component several times a week. The frequency recommendation for each component varies. The recommended frequency for cardiorespiratory endurance is 5-7 activity sessions per week. In contrast, the recommendation for muscular strength is 2-3 activity sessions per week.

Intensity

Intensity refers to how
you perform an activity. Intensity guidelines are different for each of the Five Components of Fitness. These are the guidelines used for the different components: are

rate,
tension,
speed, and
training load.
For instance, the intensity of flexibility activities describes the tension applied during the exercise. However, the intensity of cardiorespiratory endurance activities are often expressed as heart rate.

Time

Time is how
you perform an activity. How long you perform an activity or exercise depends on which component of fitness you are working on. Time in the FITT Principle is expressed in minutes, distance or the number of repetitions. The Type of physical activity determines the Time for which you perform it.

Type

Type refers to the
of activity you perform. Again, the component of fitness that you choose determines what type of exercise you need. For example, some activities improve flexibility, such as a shoulder stretch. Some, like jogging, benefit cardiorespiratory endurance.