Republic of the Philippines

Department of Education
Division of Bohol

HEALTH OPTIMIZING PHYSICAL EDUCATION 4

(Gr. 12 - 2nd Semester)

Quarter : 3 Week : 4 Day : 4 Activity No. : 4

Competencies : 1. Sets FITT goals based on training principles to achieve and/or maintain HRF Code:
PEH12FH-IIi-j-7
Objectives : 1. Discuss benefits of using the FITT principle;
2. Recreate a FITT fitness plan based on training principles to achieve/and or
maintain health-related fitness.
Topic : FITTness Goals!
Materials : Mobile phone with internet connection, paper and ballpen
Reference :
Copyrights : For classroom use only
Deped Owned
Concept Notes:

Benefits of using the FITT principle:

There are many upsides to using the FITT principle to guide you toward your fitness goals.
It’s good for busting through plateaus
Hitting a plateau is a common concern for those who are trying to reach their fitness goals.
When you notice that your weight is no longer budging, you can look to your FITT plan and find ways to
improve it.
For example, if you’ve been walking for 4 weeks straight, you can add jogging to the plan to get the
scale moving.
It’s great for alleviating boredom
In addition to busting through plateaus, the FITT principle encourages cross-training. This is when you
use several modes of training to reach your desired fitness goals.
For example, you may alternate between walking, strength training, and dancing to help you see results
— and keep boredom at bay.
Cross-training comes with several other benefits. For example, it helps reduce the risk of injury since
you won’t be overusing the same muscles or joints.
It can be used by all fitness levels
You don’t have to be an avid gymgoer to use this method.
It’s great for beginners, as it teaches you the basics of putting a fitness plan together. This can help
save you money in the long run, for a personal trainer.

How to Use F.I.T.T.?

The F.I.T.T. principle outlines how to manipulate your program to get in shape and get better results. It
also helps you figure out how to change your workouts to avoid boredom, overuse injuries, and weight
loss plateaus.
For example, walking three times a week for 30 minutes at a moderate pace might be a great place for
a beginner to start. After a few weeks, however, your body adapts to these workouts and several things
may happen:
 You burn fewer calories: The more you workout, the easier it is to do the exercises because
your body becomes more efficient.
 Weight loss stalls: Your new workouts may lead to weight loss, but when you weigh less, you
expend fewer calories moving your now-smaller body.
 Boredom sets in: Doing the same workout for weeks or months on end can get old, eating into
your motivation to exercise.
It's at this point you want to manipulate one or more of the F.I.T.T. principles, such as:
 Changing the frequency by adding another day of walking
 Changing the intensity by walking faster or adding some running intervals
 Changing the time spent walking each workout day
 Changing the type of workout by swimming, cycling, or running.
Even just changing one of these elements can make a big difference in your workout and in how your
body responds to exercise. It's important to change things up on a regular basis to keep your body
healthy and your mind engaged.
 Republic of the Philippines
Department of Education
Division of Bohol

Activity 1: Get Motivated!

Before you revise and recreate your fitness plan, get concrete about your goals and ask yourself
these questions:

 What’s my current fitness level?

 What do I want to achieve in the next month? Next 3 months? Next 6 months?
 What types of exercises do I like to do?

By answering these questions, you’ll be able to tailor the plan to meet your individual needs.

Activity 2: My Revised Weekly Fitness Plan

MY REVISED WEEKLY FITNESS PLAN

FITT Goals Frequency Intensity Type Time
(Indicate days (Light, (Form of exercises, (Total fitness plan
(Warm-up, proper work- of the week) Moderate- selected physical activities) not less than 60
out, and cool-down Vigorous) minutes)
must be included as
part of the fitness plan)
Warm-up: Marching or 10 mins.
3 times a week Moderate jogging slowly
Hiking 40 minutes
Cool down:Walking 10 mins.
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday