PHYSICAL EDUCATION AND HEALTH LEARNING MODULE

PHYSICAL
EDUCATION AND
HEALTH
(H.O.P.E 3)

LEARNING MODULE
THIRD QUARTER Week 2
FREQUENCY, INTENSITY, TIME, TYPE (F.I.T.T)

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ST. MATTHEW OF BLUMENTRITT INSTITUTE OF TECHNOLOGY
PHYSICAL EDUCATION AND HEALTH LEARNING MODULE

Content Standard
 The learners
Demonstrates understanding of dance in optimizing one’s health; as
requisite for physical activity assessment performance, and as a career
opportunity.

Performance Standard
 The learners
Leads dance events with proficiency and confidence resulting in
independent pursuit and in influencing others positively.

Most Essential Learning Competencies

 The learners
Sets FITT goals based on training principles to achieve and/or maintain
Health-Related Fitness (HRF).

Learning Objectives
After completing this lesson, students will be able to:
 Define F.I.T.T.
 Explain how to use the Frequency, Intensity, Time, and Type
 Understand and analyze the frequency, intensity, time, and type to maintain health-related
fitness.
 Appreciate the importance of F.I.T.T Principle
 Create your own Frequency, Intensity, Time, and Type training principle

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ST. MATTHEW OF BLUMENTRITT INSTITUTE OF TECHNOLOGY
PHYSICAL EDUCATION AND HEALTH LEARNING MODULE

REVIEW QUIZ

Name: _______________________________________ Score:________________

Track/Strands:_________________________________ Date:_________________

Direction: Read the questions very carefully before deciding for an answer. Encircle the letter of
the best answer.

1. It is one of the oldest and most popular forms of exercise.

a. Aerobics c. Dancing
c. Zumba d. Sports

2. Where dance came from?

a. Ancient Greeks c. Prehistoric Past
b. Rome d. Renaissance Period

3. What are the three top barriers engaging in physical activity?

a. Space-Time-Energy c. Time-Energy-Matter
b. Time-Energy-Motivation d. Shapes-Time-Energy

4. Kinds of benefits that has a good way to develop cardiovascular and muscular endurance,
body composition as well as balance and flexibility.
a. Social b. Cultural
c. Emotional d. Physical

5. Who are the Greek Philosophers strongly supported this art as an integration of the body and
soul?
a. Bill Gates, Socrates, Plato c. Mendelev, Aristotle, Bill Gates
b. Gaufman, Plato, Ravelin d. Aristotle, Plato, Socrates

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ST. MATTHEW OF BLUMENTRITT INSTITUTE OF TECHNOLOGY
 PHYSICAL EDUCATION AND HEALTH LEARNING MODULE

REVIEW OF THE PREVIOUS LESSON

What is Dance?

Dance is an activity which can take many forms and fill many different needs. It
can be recreation, entertainment, education, therapy and religion.

Dance differs from athletics or other daily activities because it focuses primarily
on “an aesthetic or even entertaining experience”.

Specific Benefits of Dance

 Physical - is a good way to develop cardiovascular and muscular endurance, body

composition as well as balance and flexibility.
 Emotional/Mental - used as intervention in mental health in nursing

 Social - provides a unique opportunity for meaningful group involvement

 Cultural - promotes a place or a country’s rich culture through showing the different
cultural dances.

Personal Barriers in Physical Activity

 insufficient time to exercise The top three barriers to engaging in physical

 inconvenience of exercise activity across the adult lifespan are
 lack of self-motivation
 non-enjoyment of exercise  time
 boredom with exercise  energy
 lack of confidence in their ability to be physically  motivation
active (low self-efficacy)
 fear of being injured or having been injured
recently
 lack of self-management skills, such as the ability
to set personal goals, monitor
 progress, or reward progress toward such goals
 lack of encouragement, support, or companionship
from family and friends
 non-availability of parks, sidewalks, bicycle trails,
or safe and pleasant walking
 paths close to home or the workplace

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ST. MATTHEW OF BLUMENTRITT INSTITUTE OF TECHNOLOGY
 PHYSICAL EDUCATION AND HEALTH LEARNING MODULE

WHAT DOES F.I.T.T STANDS

FOR?
The acronym FITT outlines the key components, or training guidelines, for
an effective exercise program, and the initials F, I, T, T, stand for: Frequency, Intensity,
Time and Type.

WHAT ARE FREQUENCY, INTENSITY, TIME AND TYPE?

The FITT Principle (or formula) is a great way of monitoring your exercise
program. Understanding the F.I.T.T. principle helps you create a workout plan that will
be more effective in reaching your fitness goals.

These are the four elements you need to think about to create workouts that fit
your goals and fitness level. Learn how the F.I.T.T. principle works.

 Frequency: refers to the frequency of exercise undertaken or how often you exercise.
 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.
 Type: refers to the type of exercise undertaken or what kind of exercise you do.

Let’s take a look at each of the components in a little more detail

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ST. MATTHEW OF BLUMENTRITT INSTITUTE OF TECHNOLOGY
PHYSICAL EDUCATION AND HEALTH LEARNING MODULE

FREQUENCY
The first thing to set up with your workout plan is frequency—how often you
will exercise. Your frequency often depends on a variety of factors including the type of workout
you're doing, how hard you're working, your fitness level, and your exercise goals.

It is a key component of the FITT Principle. Remember that it’s important to

know why you’re exercising and what you want to achieve before rushing into any exercise
program.

Adjust the number of times you exercise per day/week/month to reflect: you’re
current fitness level; the time you realistically have available; you’re other commitments like
family and work; and the goals you’ve set for yourself.

INTENSITY

This is an extremely important aspect of the FITT Principle and is probably the hardest
factor to monitor. The best way to gauge the intensity of your exercise is to monitor your heart
rate. There are a couple of ways to monitor your heart rate but the best way by far is to purchase
an exercise heart rate monitor.

If you don’t want to spend the money on a heart rate monitor, simply count your heart
rate over a 15 second period. All you need is a wrist watch that has a “seconds” display. Feel for
your heart beat by either placing your hand over your heart or by feeling for your pulse in your
neck or on your wrist. Count the beats over a 15 second period and then multiply by 4. This will
give you your exercise heart rate in beats per minute.

Intensity has to do with how hard you work during exercise. How you can change the
intensity depends on the type of workout you're doing.

TIME
The time you spend exercising is also an important part of the FITT Principle.
The time dedicated to exercise usually depends on the type of exercise undertaken.

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PHYSICAL EDUCATION AND HEALTH LEARNING MODULE

The next element of your workout plan is how long you exercise during each
session. There isn't one set rule for how long you should exercise, and it will typically depend on
your fitness level and the type of workout you're doing.

For example, it’s recommended that to improve cardio-vascular fitness you’ll

need at least 30 minutes of nonstop exercise. For weight loss, more time is required; at least 40
minutes of moderate weight bearing exercise. However, when talking about the time required for
muscular strength improvements, time is often measured as a number of “sets” and “reps.” A
typical recommendation would be 3 sets of 8 reps.

TYPE

The type of exercise you do is the last part of the F.I.T.T. principle and an easy one to
manipulate to avoid overuse injuries or weight loss plateaus.

The type of exercise you choose will have a big effect on the results you achieve. That’s
why it’s important to know what you want to gain from your efforts.

For example, if you’re looking to improve your cardio-vascular fitness, then exercises
like walking, jogging, swimming, bike riding, stair climbing, aerobics and rowing are very
effective. For weight loss, any exercise that using a majority of your large muscle groups will be
effective. To improve muscular strength the best exercises include the use of free weights,
machine weights and body weight exercises like push-ups, chin-ups and dips.

HOW TO USE F.I.T.T.?

The F.I.T.T. principle outlines how to manipulate your program to get in shape and get
better results. It also helps you figure out how to change your workouts to avoid boredom,
overuse injuries, and weight loss plateaus.

For example, walking three times a week for 30 minutes at a moderate pace might be a
great place for a beginner to start. After a few weeks, however, your body adapts to these
workouts and several things may happen:

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ST. MATTHEW OF BLUMENTRITT INSTITUTE OF TECHNOLOGY
PHYSICAL EDUCATION AND HEALTH LEARNING MODULE

You burn fewer calories: The more you workout, the easier it is to do the exercises because
your body becomes more efficient.

Weight loss stalls: Your new workouts may lead to weight loss, but when you weigh less, you
expend fewer calories moving your now-smaller body.

Boredom sets in: Doing the same workout for weeks or months on end can get old, eating into
your motivation to exercise.

It's at this point you want to manipulate one or more of the F.I.T.T. principles, such as:

 Changing the frequency by adding another day of walking

 Changing the intensity by walking faster or adding some running intervals

 Changing the time spent walking each workout day

 Changing the type of workout by swimming, cycling, or running.

Even just changing one of these elements can make a big difference in your workout and in
how your body responds to exercise. It's important to change things up on a regular basis to keep
your body healthy and your mind engaged.

IMPOTANCE OF FREQUENCY, INTENSITY, TIME, AND TYPE

Understanding the F.I.T.T. principle helps you create a workout plan that will be more
effective in reaching your fitness goals. All of these are factors to consider when doing exercise.
If one factor is not done right, the exercise regimen may not work. This could lead to no weight
loss or gain, if that is the goal. Below are definitions and the importance of each component.

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ST. MATTHEW OF BLUMENTRITT INSTITUTE OF TECHNOLOGY
 PHYSICAL EDUCATION AND HEALTH LEARNING MODULE

ACTIVITY#1

STUDENT NAME: ___________________________________________

TRACK/STRANDS: ___________________________________________

SUBJECT: __________________________________

DATE: _____________

TEACHER:__________________________________

_______________________________________________________________________________________________________
_______________________________________________________________________________________________________

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ST. MATTHEW OF BLUMENTRITT INSTITUTE OF TECHNOLOGY
PHYSICAL EDUCATION AND HEALTH LEARNING MODULE

POINTERS OF THE TOPIC

F.I.T.T. means Frequency, Intensity, Time and Type is an effective exercise program.
This principle helps a lot of person’s to maintain and set their own program or exercise plan. In
that way they can achieve their sets goals to secure their health-related fitness. You can perform
different types of exercises as long as you set your own proper FITT. It is related also in dancing
because it has different genre that you can still use the FITT to set your own program or exercise
plan. Dancing can be classified as a form of exercise not just to express your feelings, emotions,
etc.

KEY TERMS

F.I.T.T. – frequency, intensity, time, type

Frequency – is the number of occurrences of a repeating event per unit of time.

Intensity – is the quality of being very strong, concentrated

Time - is a number

Type – a particular kind or group of things or people

Workout – a practice or exercise to test or improve one's fitness

Program - a set of related measures or activities with a particular long-term aim.

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ST. MATTHEW OF BLUMENTRITT INSTITUTE OF TECHNOLOGY
PHYSICAL EDUCATION AND HEALTH LEARNING MODULE

QUIZ #1

Name: _______________________________________ Score:________________

Track/Strands:_________________________________ Date:_________________

Direction: Fill in the blanks: Choose your answer in the box and write it in the space provided.

1. F.I.T.T means Frequency, ________________, Time and Type.

2. ________________ refers to the exercise undertaken or what kind of exercise you do.

3. If you don’t want to spend the money on a heart rate monitor, simply count your heart rate
over a ___________ second period.

4. The ____________________ helps you create a workout plan that will be more effective in
reaching your fitness goals.

5. By doing the Frequency, intensity, time and type you will achieve
_____________________________.

6. Refers to the ________________ of exercise undertaken or how hard you exercise.

7. Even just changing one of these elements can make a big difference in your
________________ and in how your body responds to exercise

8. The __________________ you spend exercising is also an important part of the FITT
Principle.

9. The first thing to set up with your workout plan is ___________________how often you will
exercise.

10. The type of exercise you do is the last part of the F.I.T.T. principle and an easy one to
manipulate to avoid ______________________________________________.

Frequency 15 Workout

Time 30 Type

FITT Principle Health-related Fitness Intensity

Overuse injuries or weight loss plateaus Program

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ST. MATTHEW OF BLUMENTRITT INSTITUTE OF TECHNOLOGY
PHYSICAL EDUCATION AND HEALTH LEARNING MODULE

REFLECTION OF THE TOPIC

Name: _______________________________________ Score:________________

Track/Strands:_________________________________ Date:_________________

1. Create your own FITT principle for workout. Write your answer below.

_________________________________________________________________________________
_________________________________________________________________________________
_________________________________________________________________________________
_________________________________________________________________________________
_________________________________________________________________________________
_________________________________________________________________________________
_________________________________________________________________________________
_________________________________________________________________________________
_________________________________________________________________________________
_______________________________________________________________________

2. Do the FITT principle you created in number 1. Then write down what you’ve feel after doing it.

_________________________________________________________________________________
_________________________________________________________________________________
_________________________________________________________________________________
_________________________________________________________________________________
_________________________________________________________________________________
_________________________________________________________________________________
_________________________________________________________________________________
_________________________________________________________________________________
_________________________________________________________________________________
_______________________________________________________________________

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PHYSICAL EDUCATION AND HEALTH LEARNING MODULE

REFERENCES

Physical Education and Health (Hope 3) Image

https://www.google.com/search?
q=pe+hope+3+images&tbm=isch&ved=2ahUKEwj2ltXf7fjpAhVPGKYKHWDsBzoQ2-
cCegQIABAA&oq=pe+hope+3+images&gs_lcp=CgNpbWcQA1CZM1iKOGCpPWgAcAB4AIABrAGIAfMCkgE
DMS4ymAEAoAEBqgELZ3dzLXdpei1pbWc&sclient=img&ei=-6nhXratDM-
wmAXg2J_QAw&bih=655&biw=1366#imgrc=s3LzXa-WtnZYzM

Frequency, Intensity, Time and Type

https://www.verywellfit.com/f-i-t-t-principle-what-you-need-for-great-workouts-1231593
https://stretchcoach.com/articles/fitt-principle/

Previous Lesson Icon

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npAhWCc3AKHWkPAz4Q_AUoAXoECBAQAw&biw=1366&bih=655

Let’s Learn Icon

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OgYIABAIEB46BAgAEBg6BggAEAoQGFDnngZY9LwGYKDCBmgAcAB4AIABtgGIAbkP
kgEENS4xMJgBAKABAaoBC2d3cy13aXotaW1n&sclient=img&ei=BqrhXs6FEtPDmAX8mL
DIBQ&bih=655&biw=1366#imgrc=KBUtnhMI1EDDwM

Thinking Emoji Icon

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cCegQIABAA&oq=thinking+icon&gs_lcp=CgNpbWcQAzIFCAAQsQMyAggAMgIIADICCA
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AKABAaoBC2d3cy13aXotaW1n&sclient=img&ei=h6vhXpTzCM-
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EM

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PHYSICAL EDUCATION AND HEALTH LEARNING MODULE

F.I.T.T Icon
https://www.google.com/search?
q=intensity+for+FITT+icon&tbm=isch&ved=2ahUKEwi_qrWqjPnpAhUYA6YKHeq9C-MQ2-
cCegQIABAA&oq=intensity+for+FITT+icon&gs_lcp=CgNpbWcQAzoECAAQQzoGCAAQBx
AeOggIABAHEAUQHjoGCAAQBRAeUJW1Alii9AJgyfoCaANwAHgBgAHdBIgBvReSAQsy
LjEuMy4xLjEuMpgBAKABAaoBC2d3cy13aXotaW1n&sclient=img&ei=DcrhXv_vAZiGmAX
q-66YDg&bih=655&biw=1366#imgrc=dy8dqHS8NA0rNM

Pointer Icon
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+icon&tbm=isch&ved=2ahUKEwiTs9667_jpAhWYzIsBHSuwAjwQ2-
cCegQIABAA&oq=pointer+
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AaoBC2d3cy13aXotaW1n&sclient=img&ei=DazhXpujNf6Mr7wP34-
C0AY&bih=655&biw=1366

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8uD4UQ_AUoAXoECA4QAw&biw=1366&bih=655#imgrc=28Ay5ZwhKNBc1M&imgdii=-
wmW-6-0Qg-BSM

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