Fill in the blanks. Asher wishes to apply the FITT principles to create a cardiorespiratory fitness program. He first must determine the frequency of his workouts. Asher learns that the American College of Sports Medicine (ACSM) recommends spending days per week on cardiorespiratory conditioning. He understands that the intensity level he chooses will also affect the number of days per week he will work out. Asher is currently not very fit and does not like to work out at high-intensity levels, so he chooses to work out at moderate-intensity levels. According to the ACSM, lower-intensity levels require workout frequency to be more than 3 days per week with days per week recommended. Asher determines that he will measure his workout intensity by counting the number of heart for 10 seconds and then multiply by six to convert to the number of beats per minute to determine his .Using the ACSM's training guidelines, Asher reads that moderate intensity indicates that his heart rate range should be at of his heart rate maximum. He also understands that if he uses the talk test to measure his moderate intensity level, he should be able to speak in brief and words. Asher decides that for optimal cardiorespiratory conditioning at moderate intensity his exercise time should be minutes in duration. After determining the exercise frequency, intensity, and time, Asher is now left to determine exercise .Through reading, he learns that for optimal motivation, training improvements, and , he should choose activities that he .