DEVELOPED BY SCHOOLS DIVISION OF SOUTH COTABATO

Name:_____________________________________Grade & Sec:___________________Score:__________

School:___________________________Teacher:___________________Subject:PE & Health 11

LAS Writer: Jether P. Llorito Content Editors: Melody C. Paba

Lesson Topic: Frequency Intensity Time Type (FITT) Quarter 4 Wk.1 LAS # 1
Learning Targets:Sets Frequency Intensity Time Type (FITT) goals based on training principles to
achieve and/or maintain health-related fitness. (PEH11FH-Ii-j-7)
References: Lagyap, C. ,Bulalacao, F.,Pabelico, N. et. al. 2017, Physical Education and Health 7;
Learners Module,(1st ed), Pasig City, Philiippines. Department of Education.pp. 22 – 26.
Content:
A well-designed personal physical activity plan will outline how often (frequency), how long (time), and
how hard (intensity), a person exercise, and kind of exercise (type) are selected. FITT Principle is a formula in
determining the correct amount of activity a person should have.
Basic training Principles
Frequency – refers to the number of exercise per week; for example, three times per week.
Intensity- is the degree of effort or exertion put forth by an individual during exercise.
My Target Heart Rate
1. Get the Maximum Heart Rate: MHR = 220 – your age
2. Determine the Heart Rate Reserve: HRR = MHR - Resting Heart Rate
3. Take 60% and 80% of the HRR a. 60% x HRR = .60 X 123 = 73.80 or 74 bpm b. 80% x HRR = .80 X 123 =
98.40 or 98 bpm
4. Add each HRR to Resting Heart Rate (RHR) to obtain the Target Heart Rate (THR) range.
a. 60% HRR 74 + 80 = 154 beats per minute
b. 80% HRR 98 + 80 = 178 beats per minute Therefore, your target heart rate range is 154 to 178 beats per
minute. (When you do physical activity, your heart is within the usual range, so you need to choose mild –
intense exercises that can make your heart beat within the THR range.)
Type- is a mode of exercise being performed. The selection of the type of exercise should be guided by the
fitness goal to be achieve.
Fitness goal to be Cardiovascular Fitness Flexibility Muscular Strength and
achieved Endurance
Step Aerobics Stretching Squats
Type of exercise Walking Sit and reach Sit-ups
Jogging Lunges Dips
Time- is the duration of the length of the activity, such as 40minutes of exercise is how long an exercise must
be performed to be achieved.
Example of Set Frequency Intensity Time Type (FITT) goals

FITT Application Cardiovascular Muscular Muscular Strength Flexibility

Fitness Endurance
3-5 times per week 2-4 times per week 2-4 times per week Daily
FREQUENCY
Train with the Low Resistance High Resistance Hold beyond normal
INTENSITY Target Heart rate muscle length
Zone (60% -80%)
Minimum of 20 High number of Low number of Hold each stretch a
TIME minutes Repetition Repetition minimum of 20
seconds
Aerobic activity Resistance Anaerobic Movements that
Type keeping heart rate Training, Yoga, Activities: weight allow full range of
within the Target Light weights lifting, core training motion
Heart Rate (THR) Pilates
Zone

Activity 1: Problem solving Direction: Compute the target heart rate.

Tommy is a Grade 11 student. He is 17 years old and he loves to play basketball. How would you solve
Tommy’s Target Heart Rate? Show your Solution.