Answer:
Activity picked: Weightlifting for 45 minutes
F: you can increase frequency by having a schedule, and having specific days of the week for weightlifting, building up in frequency as you progress.
I: You can increase intensity by doing explosive workouts, adding more weight, finding your max, and just getting stronger in general.
T: You can increase the time by doing more endurance focused workouts while lifting, and stretching before and after.
T: You can change the type by, for each session, focusing and targeting a specific region of your body, one day for your legs, another for your core, another for your arms, and another for a full body, and so on and so forth.
