Army Physical Fitness Test (APFT) FM 21-20 / TC 3-22.20 Training Info

4-2 FITT Factors

FITT Factors
Commanders should include stretching exercises in all physical fitness programs.

The following FITT factors apply when developing a flexibility program.

Frequency: Do flexibility exercises daily. Do them during the warm-up to help prepare the muscles for vigorous activity and to help reduce injury. Do them during the cooldown to help maintain flexibility.

Intensity: Stretch a muscle beyond its normal length to the point of tension or slight discomfort, not pain.

Time: Hold stretches for 10 to 15 seconds for warming up and cooling down and for 30 seconds or longer to improve flexibility.
Type: Use static stretches, assumed slowly and gradually, as well as passive stretching and/or PNF stretching.


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