It’s never too early or

too late to work towards

being the healthiest you.

How to set FITT Goals based

on training principles to
achieve and/or maintain
HEALTH
Health Related Fitness RELATE
D
FITNESS
HEALTH IS A JOURNEY, NOT A
DESTINATION​
FITT
H
R
Frequency refers to how

Intensity refers to how

hard the activity or
exercise is.

F
often the exercise is done.

HEALTH
F – FREQUENCY Time refers to the duration or
I – INTENSITY how long the exercise will RELATED
T – TIME take. FITNESS
T – TYPE Type refers to what kind of
HEALTH IS A JOURNEY, NOT A
activity or exercise to engaged
DESTINATION
in.
 Be Your Own Inspiration​

Effective training takes time and

patience. If one adheres to the
proper principles of training,
results will definitely be seen.

Progress!​

Performance will be
improved, and
physiological changes will
occur as well.
 H
R
OVERLOAD
PRINCIPLE

F
Simply put, the overload
principle relies on the premise
that to improve, the muscle
must produce work at a level
that is higher than its regular
workload.

PROGRESSION
IT’S NEVER TOO PRINCIPLE
EARLY OR TOO For a program to achieve more
HEALTH
LATE TO WORK gains, it must be progressive. RELATED
TOWARDS BEING This means that as the body FITNESS
THE adapts to the initial overload, it
HEALTHIEST must be adjusted and increase HEALTH IS A JOURNEY, NOT A
DESTINATION
YOU.
gradually.
 RECOVER PRINCIPLE

An athlete needs rest and recuperation for the body to adjust

properly. Adaptation to physical activity occurs gradually
and naturally, but time must be allowed for the body to
regenerate and build.

REVERSIBILITY
PRINCIPLE
All gains due to exercise
will be lost if one does not
continue the exercise.
 H
R
SPECIFICITY
PRINCIPLE

F
The specificity principle states that
each form of activity would
produce different result. This
means that if one has specific gains
in mind, one must aptly plan and
execute activities that would target
those goals

VARIATION PROGRAM
IT’S NEVER TOO
EARLY OR TOO Adaptation can be maximized
HEALTH
LATE TO WORK by varying physical activity. RELATED
TOWARDS BEING FITNESS
THE
HEALTHIEST HEALTH IS A JOURNEY, NOT A
DESTINATION
YOU.
 INDIVIDUALIZATION PRINCIPLE

No two people are truly alike. Each

individual has a certain unique set of
physical characteristics.

MAINTENANCE
PRINCIPLE

Exercise must be regular to

stay fit and healthy.
 H
R
HOW TO SET FIT
GOALS

F
FITT goals vary per individual.
The best way is to first know
the thresholds, or the limits of
what you can do per type of
activity. Check personal limits
in frequency, intensity, time,
and type of activity

HEALTH IS A
RELATIONSHIP
HEALTH
BETWEEN YOU RELATED
AND YOUR FITNESS
BODY.
HEALTH IS A JOURNEY, NOT A
DESTINATION