Republic of the Philippines

DEPARTMENT OF EDUCATION 1
Region 1
SCHOOLS DIVISION OFFICE URDANETA CITY
DIVINE WORD COLLEGE OF URDANETA, INC.
Urdaneta City, Pangasinan

MODULE 2
Frequency, Intensity, Time and Type (FITT) Goals
PHYSICAL EDUCATION AND HEALTH – GRADE 11
Lesson: Frequency Intensity Time and Type (FITT) Goals

OBJECTIVES:
The learner will be able to:
1. Explain the types of FITT Principle
2. Follow the exercise routines based on the FITT Principle

Pretest

Matching Type:
Direction: Match Column A with Column B. Write your answer on a separate sheet of paper.

A B

1. It refers to how long you spend for exercise A. frequency

2. it refers to what kind of exercise you do B. Intensity
3. It pertains to how hard you exercise C. Time
4. It refers to how many times you spend for exercise D. Type
in a given week

Let’s Review

Loop-a-Word:
Direction: Look for the word that describes barriers to physical activity. Write your answer on a
separate sheet of paper.

Let’s Study

FITT Principle

Frequency is how often you exercise. Usually we measure this by the number of days each
week. Intensity is how hard you exercise. We can categorized this as low, moderate or high
intensity. Time refers to the time of day you exercise and how long each session last. Type
refers to what kind of exercise you are doing, for example you might do cardio-vascular activity,
strength training or combination of the two. Each component of the FITT principle is inter-
connected, for example if you work out at a high intensity, you usually workout for last time and
fewer days per week. In contrast if you work out at a low intensity, you will work out more days
per week and each session may last a bit longer.

However, when designing on an exercise plan you have to keep in mind your personal
goals, are you exercising to lose weight, are you exercising to gain endurance, are you
exercising to increase your strength, your goal will heavily influence how you use the FITT
principle to develop your plan. When identifying your goals, it is also important to be realistic,
how much time can you really spend exercising each day or week, what is your current physical
state, it is unrealistic to think you can transition from a couch potato to a marathon runner in the
first week. One of the greatest thing about the FITT principle is that it’s flexible, you can adjust
your plan as your physical condition changes overtime.

Let’s Practice

Reminder:

1. Know your fitness level

2. Know what you want to achieve

Frequency: Three or four times on resistance training or cardio workouts (20 minutes – 30
minutes on each training day)

Intensity: Aim for 3 sets of 8 to 10 reps each set. If you can handle the load, you may increase
up to 12 reps each set.

Time: This will depend on your fitness level, 20 minutes to 30 minutes each training day is good
for starters. You may increase the time you spent during training as you progress.

Type: Resistance training includes weightlifting and bodyweight exercises such as push ups,
squats, lunges and planks.

Sample Exercise:

Push ups 8-10 reps (3 sets)

Curl ups – 8 – 10 reps (3 sets)

Plank – Hold for 30 seconds

Box step up (Step Test) 3mins.

Dumbbell / Barbell Lift 8 – 10 reps (3 seconds)

Note: You may use up-tempo music while doing the exercises for accompaniment

Let’s Connect

SENTENCE COMPLETION

I have learned that I have learned the definition of the terms Frequency, Intensity, Time and
Type.

From now on, I will improve my physical fitness through regularly excercising .

In this time of pandemic, I will look out after for myself, strengthen my body’s immune system. I
shall get rid of my bad eating habits one at a time .

Test Yourself
Identification:

Direction: Read the statement carefully and choose the best answer from the box. Write your
answer on the blank provided.

Time
Type
Intensity Frequency

Intensity 1. It has to do with how hard you work during exercise.

Frequency 2. It refers to how often you will do the exercise.

Type 3. It refers to a wide variety of activities you can choose

Time 4. It refers to how long you exercise during each session.

Matching Type:
Direction: Match Column A with Column B. Write your answer on a separate sheet of paper.
A B

5. It refers to how long you spend for exercise A. frequency

6. it refers to what kind of exercise you do B. Intensity
7. It pertains to how hard you exercise C. Time
8. It refers to how many times you spend for exercise D. Type
in a given week
ANSWERS:
1. C.
2. D.
3. B.
4. A.

Loop-a-Word:
Direction: Look for the word that describes barriers to physical activity. Write your answer on a
separate sheet of paper.

ANSWERS:
BUDGET
WORK
FAMILY
SCHOOL
AGE