FITT

principle
 What is
FITT

principle?
 The FITT principles are an

FITT
principle
exercise prescription to help
participants understand how long
and how hard they should
exercise.

This principle helps you

create a workout plan that will
be more effective in reaching
your fitness goals
 FREQUEN
CY

This refers to how often you work out

determined by how many days or sessions per

week you'll be taking on
keep in mind you should have some recovery days
built in as well
 INTENSIT

I
Y

This variable refers to how hard a

person works
based on definitions like "moderate
intensity" or "vigorous intensity."
the higher your intensity level, the more
challenging it will be to talk
 TIME

t The first T in the FITT Principle refers to

the amount of time you spend working out.
Start with 30 minutes and gradually progress
to hour-long sessions.
As you grow more experienced, vary the
amount of time you spend exercising.
 TYPE

t This is the fun part, as there's a nearly endless variety

of forms of exercise you can try, like cycling, swimming
or dancing.
You can also vary your type of exercise by
trying new equipment.
Exercise that is prescribed should be specific to the
individual’s preferences, needs and goals
Assignment
Create a 1-month exercise
program that responds to FITT
principle.
1. Choose atleast 3 alternative exercises for each component. Use the form given for uniformity(next slide)
2. The teacher will approve the suitable exercise for you
3. Wait for the go signal of the teacher for you to start your exercise program.
4. You should start your 1-month exercise program not later than August 10
Xavier Ateneo Senior High School 1x1 or
Physical Education 101: Health-Enhancing Physical Education (H.O.P.E)
2x2 PICTURE

My Personal Exercise Program

I. Important: Always get your Resting HR before doing your workout by being still for a minimum of 10 minutes.
I. Warm-up (6-10 minutes):
Perform cardiorespiratory exercises that can raise the heart rate for 3-5 minutes
Perform dynamic stretching that focuses on moves that help you open up and warm-up for 3-5 minutes
I. Workout Proper
Time
Stations Fitness Component Alternative Exercises Intensity
Repetitions/Seconds Sets

1 CRE Biking 60-70% MRH 2 reps/5mins. 3

2 FLEXIBILITY Static/Dynamic Stretching
Name:  
60-70% MRH 1 rep/10mins. 1
Grade & Section:  
ARM STRENGTH &
3
ENDURANCE Planking 60-70% MRH 3 reps/5secs. 3
ABDOMINAL STRENGTH
4
& ENDURANCE Bicycle Crunches 60-70% MRH 1 rep/10secs. 3

           
           
I. Cool-down (5 minutes):
Allow your heart rate to come back to normal beat before performing static stretches
 Monitoring Program
  MONTH AUGUST 2020 SEPTEMBER 2020
STATION
WEEK WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 WEEK 7 WEEK 8
DATE 8/7 8/8 8/14 8/15 8/21 8/22 8/28 8/29 8/4 8/5 8/11 8/12 8/18 8/19 8/25 8/26

Resting Heart Rate

60                              
Exercise Heart Rate
90                              
1
Heart Rate after 3 min
70                              
Repetitions 1                              
2 Sets
2                              
Repetitions
3                              
3 Sets 3                              
Repetitions
1                              
4 Sets 3                              
                                 
                                   
                                 
                                   
Duration of work-out (min): 30