what is a short explanation for FITT. Frequency: Exercise each body part 1 to 2 times per week. Intensity: Choose a weight that can be performed 10 to 15 times. Time: exercise sessions that last between 30 to 45 minutes. type: do this exercise for the amount of time. SPORT. Specify: do an upper or lower body workout or a body workout. Progression: do workouts longer or do more in less time. Overload: push your self and increase the intensity, duration, type, and time of a workout. Reversibility: reversibility starts to occur within a relatively short time period after training stops. Tedium: use different workouts to not be board of stressed out.