FITT

PRINCIPLE
SESSION 5
TOPIC OBJECTIVE
Explains the value of
optimizing physical fitness
and development through
participation in active and
healthy lifestyle and
physical activity
assessment.
 RUNDOWN OF
ACTIVITIES

• Discussion on FITT
Principle

• Discussion on FITT
Programming

• Activity Guidelines
 These are the key factors
FITT PRINCIPLE in designing an exercise
program that will address

F
the current fitness level,
FREQUENCY Frequency is how often a person performs the provide means to
Type or specificity, refers to the specific
targeted health-related physical activity. For each
overload the body, and

I
physical
Intensity
component activity
is how chosen
hard to improve
a person
of health-related aa safe
exercises
fitness, during a
INTENSITY component isofthree
physical activity
frequency health-related
period. fitness.
to fiveIntensity
times canFor
a week. be measured trigger positive
example,
in different
Time anways,
is the individual
length of thewishing
depending on to
physical theincrease
relatedAs
activity. health-
with adaptations.

T
arm strength
related mustofexercise
component.
the other aspects For theprinciple,
triceps and
example,
the FITT time varies
TIME biceps, while an
monitoring
depending on theindividual
heart rate is onewishing to component
wayfitness
health-related to gauge
increase
targeted. aerobic
intensity endurance
during aerobic needs toactivities,
endurance jog, run, but
swim

T TYPE
or perform
gives some other
no indication
challenging
activities activity.
aerobically
of intensity during flexibility
FREQUENCY
RECOMMENDED

Cardio-
Muscular
Respiratory
Endurance
Endurance
VS
5–7 2–3
sessions/week
sessions/week
INTENSITY
RECOMMENDED How fast should you run while doing 50 meters SPRINT?
How fast do you run while doing 1 Kilometer run?

Muscular Muscular
Strength Endurance
@2–3 @2–3
sessions/week(F) sessions/week(F)
Intensity @ Intensity @ Light
Heavy Resistance Resistance
TIME
4 STAGES OF EXERCISE
MAIN ACTIVITY
STRETCHING The stage where you COOL DOWN
Target: should last longest. Target:
1. Perform Dynamic 1. Perform Static
Stretching; Stretching;
WARM-UP 2. Activate Joints 2. Lower Down
Target:

3
and Muscles Heart Rate
1. Increase Heart
Rate;
2. Increase Blood
Flow
2 4
1
TIME VARIABLES
1. Time Bounded i.e. 30Minutes
2. # of Repetitions or Sets
TYPE
TYPES OF EXERCISES

STRENGTH &
AEROBIC FLEXIBILITY
ENDURANCE
EXERCISES EXERCISES
EXERCISES

 Yoga
 Swimming  Rubber
 Pilates
 Cycling Resistance  Taichi
 Sports Training
 Brisk Walking  Free Weights
 Running  Weight-Lifting
 Dance Exercises Machines
 HIIT(High  Calisthenics or
Intensity Interval Body Weight
Training) Training
FITT PRINCIPLE
refers to the amount of
load or resistance, providing
a greater stress, or load, on
the body than it is normally
accustomed to in order to
increase fitness.

is the way in which an individual

should increase the load. It is a gradual
increase either in frequency, intensity, or time
or a
combination of all three components.
SAMPLE FITT PROGRAM
Duration: 1 Week
FITNESS
FREQUENCY INTENSITY TIME TYPE REMARKS
AREA
i.e. i.e. i.e. i.e.
Cardio-
3-5 times a 1. Heart Rate 1. 4x2 Sets 2 Tabata
Respiratory
week elevated 70- Workout (HIIT)
Endurance 85% of MHR
i.e. i.e. i.e. i.e.
Muscular 2 times a week 1. 15kg-20kg 1. 2 Sets of 3- Dumbbell
Strength Progression 4 Reps Training
Heavy Load
i.e. i.e. i.e. i.e.
Muscular
2 times a week 1. Low 1. 5 Sets of 6- Resistance
Endurance
Resistance 7 Reps Bands
i.e. i.e. i.e. i.e.
5-6 times a 1. Slow and 1. Dynamic @ Stretching
week Steady 20-30 Routines
Flexibility
2. Controlled Seconds
ACTIVITY GUIDELINES
4 Minute TABATA WORKOUT MAKING

Requirements:
1. Tabata Workout Music(*Downloaded)
2. 8 Exercises for Cardio-Respiratory Endurance

Mechanics:
1. The class will make one 4-minute TABATA Workout
Video;
2. The activity will be per SQUAD;
3. The Video should have the following:
1. Synchronized Individual Videos of each squad
member;
2. Names of Exercises should be present while
doing the exercise;
3. Squad name and list of members will be
incorporated within the video;
4. Additional Elements such as countdown timers
may be placed within the video
ACTIVITY GUIDELINES
4 Minute TABATA WORKOUT MAKING
Final Video Output Parameters:
SQUAD TASKING

Leader 1. Should not be over 5 minutes;

- Makes sure that everyone in the squad will do their assigned 2. Atleast 1080px720p
tasks; 3. Uploaded to Google Drive
Secretary 4. Link will be sent to teacher’s
- Makes sure to have the accurate list of Squad members email address
and their task and/or contributions;
Video Compilator/Editor
- Collects and Edit the Video According to the required
parameters;
Researcher/s
- Looks for the exercises and it’s proper names to be
included in the final output
GRADING PARAMETERS
Criteria EXEMPLARY PROFICIENT PARTIALLY INCOMPLETE
(8-10 points) (5-7 points) PROFICIENT (0-1 point)
(2-4points)
The content includes Information is The content does not Content lacks a
a clear statement of presented as a present a clearly central theme, clear
purpose and connected theme stated theme, is point of view and
discussed clearly on with accurate, vague, and some of logical sequence of
the details of each current supporting the supporting information. The
Fitness Testing. information that information does not viewer is unsure
#1 Events and messages contributes to seem to fit the main what the message is
are presented in a understanding the idea or appears as a because there is little
Content
logical order. activity’s main idea. disconnected series persuasive
Organization Includes properly The content includes of scenes with no information and only
(x3) cited sources. point of view with a unifying main idea. one or two facts
progression of ideas Includes few citations about the topic are
and supporting and few facts. articulated.
information. Information is
Includes properly incorrect, out of date,
cited sources. or incomplete. No
citations included.
GRADING PARAMETERS

Criteria EXEMPLARY PROFICIENT PARTIALLY INCOMPLETE

(8-10 points) (5-7 points) PROFICIENT (0-1 point)
(2-4points)

Student met and Students met and Only a couple of Meetings were not
had discussions had discussions team meetings held and/or some
regularly. All regularly. Most of were held. Most of of the team
students on the the students on the students on members did not
team contributed the team the team contribute at all to
#2
to the discussion contributed to the contributed at the project. Low
Teamwork
and were part of discussion and some level, but a levels of respect
(x1) the final project. were part of the majority of the were evident
Team members final project. Team work was done by within the team.
showed respect members mostly one or two.
with each other. showed respect
with each other.
GRADING PARAMETERS

Criteria EXEMPLARY PROFICIENT PARTIALLY INCOMPLETE

(8-10 points) (5-7 points) PROFICIENT (0-1 point)
(2-4points)

Most project
deadlines Many project
Deadlines
were met. deadlines
were regularly
Those that were not met,
#3 All project missed,
were late did resulting in
Timeliness deadlines having a
not have some impact
(x1) were met. significant
significant on the
impact on the
impact on the finished
final project.
finished project.
project.
GRADING PARAMETERS

Criteria EXEMPLARY PROFICIENT PARTIALLY INCOMPLETE

(8-10 points) (5-7 points) PROFICIENT (0-1 point)
(2-4points)

Most project
deadlines Many project
Deadlines
were met. deadlines
were regularly
Those that were not met,
#4 All project missed,
were late did resulting in
Over-all Video deadlines having a
not have some impact
(x3) were met. significant
significant on the
impact on the
impact on the finished
final project.
finished project.
project.
ATTENDANCE LINK
https://forms.gle /Hzr7der4m3xq2N636