Pagadian Diocesan Schools

HOLY CHILD’S ACADEMY

San Jose Dist. Pagadian City

SELF-PACED LEARNING MODULE IN PHYSICAL

EDUCATION AND HEALTH 12

Name: Grade & Section:

Name of Teacher:
Teacher’s Mobile No.:

Module Overview : SETS FITT GOALS

Learning Competencies
In this module you will be learning about FITT Principles. The FITT
Principle (or formula) is a great way of monitoring your exercise program.
The acronym FITT outlines the key components, or training guidelines, for
an effective exercise program, and the initials F, I, T, T, stands for:
Frequency, Intensity, Time and Type.
: At the end of this module you can:
1. Set FITT goals based on training principles to achieve and/or
maintain HRF by: PEH12FH-Ii-j-7
o Identifying the use of each principle;
o Discussing the importance of FITT Principles;
o Performing a task using the FITT Principles

Instructional Materials :  https://www.youtube.com/watch?v=Qty_B-I2xoI (Anna

Maldonado)
 https://www.verywellfit.com/f-i-t-t-principle-what-you-need-for-
greatworkouts-1231593 (Paige Waehner)
 https://www.youtube.com/watch?v=yAFb0vxopmc (Heather Black)
Pre-assessment

Before going any further, you should answer the pre-assessment section to gauge your prior
knowledge about FITT Principles.

Directions: Try to identify the principle of FITT the statement refers to. Write if it is frequency, intensity,
time or type.

_______________1. Adjust the number of times you exercise per day/week/month to reflect. Your current
fitness level; the time you realistically have available; your other commitments like
family and work; and the goals you’ve set for yourself.
_______________2. It refers to the dedication to exercise usually depends on the type of exercise undertaken
_______________3. The factor that refers to the monitoring of heart rate.
_______________4. The kind of exercise you choose will have a big effect on the result you achieve. That’s
why it’s important to know what you want to gain form your efforts.

Great, you finished

answering the questions.
Congratulations and keep
on learning!

INTRODUCTION
Look at the picture below. Then, answer the questions that follow:

INTERACTION
 Let’s take a look at each of the components in a little more detail.

Frequency
• Frequency is a key component of the FITT Principle. Remember that it’s important to know why you’re
exercising and what you want to achieve before rushing into any exercise program.
Intensity
• This is an extremely important aspect of the FITT Principle and is probably the hardest factor to monitor.
The best way to gauge the intensity of your exercise is to monitor your heart rate.
Time
• The time you spend exercising is also an important part of the FITT Principle. The time dedicated to
exercise usually depends on the type of exercise undertaken.
Type
• The type of exercise you choose will have a big effect on the results you achieve. That’s why it’s important
to know what you want to gain from your efforts.
FITT for Cardio and Weight Loss

• The FITT Principle is most commonly used for cardiovascular (aerobic) training and weight loss, although
it’s also commonly used as part of strength training recommendations (see below). The standard
recommendation for cardio training is as follows.
• Frequency – 5 to 6 times per week.
• Intensity – Easy to moderate, or about 60-75% of your maximum heart rate.
• Time – Anywhere from 30 to 60 minutes or more.
• Type – Any exercise you can do continually, like running, walking, cycling, swimming, rowing, stair-
climber, elliptical trainer, etc.
FITT for Strength

• When the FITT Principle is used as part of strength training, the standard recommendations are as follows.
• Frequency – 2 to 3 times per week, but NOT on consecutive days (leave 1 or 2 days rest between each
strength session).
• Intensity – The intensity of your strength training depends on the amount of weight lifted and the sets and
reps you do. Basically, the heavier the weight, the less sets and reps, while the lighter the weight, the more
sets and reps you can do.
• Time – The time you spend doing strength training will depend on the intensity of the workout. If the
intensity is extremely high, then reduce the time spent doing strength training or include extra rest. If the
intensity is low, the time spent doing strength training can be a lot longer.
• Type – The best types of strength training exercises include free weights, machine weights, hydraulic
weight machines, resistance bands and bodyweight exercises like push-ups, chin-ups and dips, etc.

FITT for Stretching

• Let’s take a look at how the FITT Principle can be applied to stretching as it relates to improving flexibility
and range of motion. Remember, stretching can be used for other activities like warming up and cooling
down, but for the purpose of this article let’s stick with stretching for improving flexibility.
• Frequency – 5 to 7 times per week. Unlike other types of exercises, like cardio and strength training,
stretching (when done properly) is very relaxing and therapeutic, and will help you recover from your other
activities. So feel free to add stretching to your exercise program every day.
• Intensity – Slow, easy and relaxed. When the goal is to improve flexibility and range of motion you should
do your stretching at a low intensity. Move into the stretch position and as soon as you feel deep tension
within the muscle group, stop there. If it’s hurting or painful, you’ve gone too far. On a scale of 1 to 10 aim
for a tension of about 6 or 7 out of 10
. • Time – Anywhere from 15 to 60 minutes, and hold each stretch for 40 to 60 seconds
. • Type – Static, Passive and PNF. For improving range of motion and creating permanent changes in your
flexibility the best types of stretching to use are long-hold static stretching, passive (or assisted) stretching
and PNF stretching

ACTIVITY 1: Home Fitness Work Out (strength training)

 INTEGRATION
REFLECTIVE LEARNING:
Directions. Answer the following questions. Have fun and enjoy!

1. How can you fight the covid-19 using this FITT Principle?
____________________________________________________________________________________
____________________________________________________________________________________
_________________________________________________________________________________

2. Why do we need to consistently do regular physical activities?

_______________________________________________________________________________________
_______________________________________________________________________________________
_______________________________________________________________________________________

INTERVENTION

Post assessment

Directions: Choose and encircle the letter of the best answer.

1. It refers to how hard the exercise should be

A. Frequency C. Time B. Intensity D. Type
2. It is a principle that refers to how often you exercise
A. Frequency C. Time B. Intensity D. Type
3. Type Principle refers to ________________
A. How hard the exercise should be
B. How often you exercise
C. How short or long an exercise should be
D. How you choose the kind of exercise
4. Time Principle refers to ____________________
A. How hard the exercise should be B. How often you exercise
C. How short or long an exercise should be
D. How you choose the of exercise
5. A formula to monitor your exercise program
A. H.I.I.T. C. F.I.T.T.
B. H.I.T.T. D. All of the above
6. It is important to know why you are exercising and what you want to achieve before rushing into any
exercise program.
a. Frequency C. Time
b. Intensity D. Type

7. The exercise you choose will have a big effect on the results you achieve, and what you want to gain
from your efforts.
A. Frequency C. Time
B. Intensity D. Type
8. An extremely important aspect of the FITT Principle and the hardest factor to monitor.
A. Frequency C. Time
B. Intensity D. Type
9. Why do we need to consistently do regular physical activity?
A. Can improve your health and reduce the risk of developing several disease.
B. Exercise can have immediate and long term health benefits.
C. Regular activity can improve your quality of life.
D. All of the above
10. The following are the benefits of regular physical activity except one:
A. Manage your weight better.
B. Increases blood pressure.
C. Recover better from periods of hospitalization.
D. It lowers blood cholesterol level.