PEH 12

LEONARDO J. ROSARIO
FITT PRINCIPLEs
F.I.T.T. PRINCIPLEs

The FITT Principles (or formula) is a

great way of monitoring your
exercise program.
 F.
I.
T.
T.
PRINCIPLEs
FREQUENCY
INTENSITY
TIME
TYPE
INTENSITY- refers to the intensity
of exercise undertaken or how hard you
exercise.
TIME -refers to the time you spend
exercising or how long you exercise for.
TRAINING SAMPLE SESSION

Warm-up 10 mins

Main Session 40 mins

Cool down 10 mins

Total 60 mins
TYPE -refers to the type of exercise
undertaken or what kind of exercise you do.
FITT for Cardio and Weight Loss

• 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
• 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.

• 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
• Frequency – 5 to 7 times per week. Unlike other types of exercises, like cardio and
strength training, stretching (when done properly)

• 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.

• Time – Anywhere from 15 to 60 minutes, and hold each stretch for 40 to 60

seconds.

• Type – Static, Passive

ACTIVITY # 2

Activity 2.

1. Using the F.I.T.T. Principles, make a weekly Fitness Work Out Plan

2. Execute the Fitness Work Out Plan

Thank you!