GROUP -3

FITT
GOALS
The FITT principle is an acronym for
Frequency, Intensity. Time, and Type.
> Frequency is the number of sessions in a
week.
According to the American College of Sports
Medicine guidelines, it is recommended to
exercise 3-5 days per week and for more
optimal results, exercise can be done in most
days of the week with a combination of light to
moderate-vigorous activity.
> Intensity is the difficulty level of
exercise or work demand. It can be:
Light , Moderate , Vigorous
> Time is the duration or distance covered in
an exercise session. DOH recommends that
moderate-intensity aerobic exercise should be
performed for a minimum of 30 minutes every
day.
> Type is the mode of exercise or activity Health-
Related Component are:
Cardiovascular Fitness Activities
> Philippine National Guidelines on Physical Activity
recommends adolescents to engage in a total of 60
minutes of moderate to vigorous physical activity.
A gradual increase in workload every two weeks is also
recommended. > Examples: Hiking, skating, rollerblading,
step aerobics, cardio machines e.g. treadmill, sports e.g.
football, basketball e.g. volleyball, etc.
Flexibility Activities
There are four types of flexibility training
programs: static, dynamic, ballistic,and
Proprioceptive Neuromuscular Facilitation

It is recommended to do stretching exercises

atleast twice a week
after Muscular Strength and Endurance
Exercises.
Examples: Child pose, Ab stretch, Hamstring stretch, Hip flexo
stretch,
Standing Forward bend, Glute stretch, etc.
Muscular Strength and Endurance Activities
Beginners should start with a light load and
perform one to three of 10 to 15 repetitions per set.

Intensity should be gradually increased at less than 10%

of the previous load.
 Exercise sessions should be scheduled twice a week.
Examples, Mountain Climbers, Side Planks, Chair
squats, Push- ups, Sit Ups, etc.

The intensity level target may be determined by computing the

target heart
the resting and exercise heart rate, with 60% to 80% intensity
level.
(Karvonen's Formula)
 An exercise workout has three components:
warm-up, exercise load and cool
down.

• Warm-up
essential before the actual workload as it prepares
the body for more strenuous activity.

Example: Light jog, Back pedal, etc.

 • Cooldown
bridges the period between workout and rest. The
transition is important to deter the pooling of blood in the
lower extremities.
A good cool-down routine takes around 10 minutes.

Example: Cobra (stretching), Pretzel stretch (stretching),

Lower back stretch (stretching), Standing hamstring
stretch (stretching), etc.
• Exercise Load
is useful for measuring the intensity of different
workouts compared to one another.

Example: running the maximum intensity

that will be achieved in terms of maximum
speed we can keep the length of several tens
of seconds.
Example: running the maximum intensity that will
be achieved in terms of maximum speed we can
keep the length of several tens of seconds.

It is very important to know your target heart range

before setting your fitness goal. Your target heart
rate will help you avoid injuries and make your
exercise program effective. Thus, in the next
activity, you will be asked to compute for your
target heart range.
1. Get your Maximum Heart Rate
MHR 220 - Your Age Example: MHR = 220 - 20
MHR= _______ MHR = 200

2. Get your Heart Reserve Rate

HRR= MHR -Your Resting Heart Rate
HRR=________ Example: HRR = 200 - 90

HRR = 110
3. Get the 60% to 80% of the Heart Reserve Rate
3a.) 60%×HRR = _____ Example: 0.60×110 = 66
3b.) 80% × HRR = _____ Example: 0.80×110 = 88

4. Get the Target Heart Rate

4a.) 60% HRR + Resting Heart Rate = ______
Example: 66+ 90 = 156
4b.) 80%HRR + Resting Heart Rate = ______
Example: 88+ 90 = 178
 5. Target Heart Rate is ______
4.a to ______4.b
Example: 156 bpm to 178 bpm

GLOSSARY
Exercise - It is a special type of physical activity performed
during leisure to improve fitness.
Cardiovascular Fitness Activities -
Exercises that increase our heart and breathing rate.
 Muscular Endurance and Strength Activities -
Exercises in which groups of muscles work or hold against
a force or some weight.
Cool Down -
It bridges the period between workout and rest.
Fitness Plan -
An ability to bend and move the joints through the full
Flexibility - range of motion.
A set of action or program used to achieve physical fitness
 It is the number of physical activity done
Frequency -
each week.
Health-Related Fitness -
It is your current fitness level.
Intensity - It is the rate at which each physical
Maximum Heart Rate - activity is performed.

It is the highest number of heartbeat per minute observed

during a very strenuous and exhaustive physical activity.
 Principle of Individuality -
A training principle stating no two persons are the
same.
Principle of Overload -
A training principle stating that the body must work
harder than usual.
Principle of Progression -
A training principle stating that the workload should be
gradually increased.
 Principle of Reversibility -
A training principle stating that one will return to its
initial level of fitness if an individual stops to exercise.

Principle of Specificity -
A training principle stating that an individual should
adopt a specific exercise appropriate to the target part
of the body.
Resting Heart Rate -
It is the number of heart rate per minute commonly measured by
lying down or right after waking up.
Time-
It is the duration or distance covered in an exercise
session.
Type - It is the mode of exercise or activity.
Warm-up -
It is an essential activity before the actual workload.
 The End
And Thank
you
GROUP 3
Reporters:
Rossa Mae Dandan
Rosie Advincula Ronneil John Llantino
Elisa Mae Lopio Angelo Navarro
Merrycel Beringuel Nathaniel Terante
Maycaila Luna
Cristine Villar Bernie Avila