Module 3.

FITT

BRIEF INTRODUCTION
The FITT Principle (or formula) is a great way of monitoring your exercise program.
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.
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.
Frequency

• Frequency 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.
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.
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.
Type

• 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.

FITT for Cardio and Weight Loss

• The FITT Principle is most commonly used for cardiovascular (aerobic) training and
weight loss, although it’s also commonly used as part of strength training
recommendations (see below). The standard recommendation for cardio training is
as follows.
• Frequency – 5 to 6 times per week.
• Intensity – Easy to moderate, or about 60-75% of your maximum heart rate.
• Time – Anywhere from 30 to 60 minutes or more.
• Type – Any exercise you can do continually, like running, walking, cycling,
swimming, rowing, stair-climber, elliptical trainer, etc.
FITT for Strength
• When the FITT Principle is used as part of strength training, the standard
recommendations are as follows.
• Frequency – 2 to 3 times per week, but NOT on consecutive days (leave 1 or 2 days
rest between each strength session).
• Intensity – The intensity of your strength training depends on the amount of weight
lifted and the sets and reps you do. Basically, the heavier the weight, the less sets
and reps, while the lighter the weight, the more sets and reps you can do.
• Time – The time you spend doing strength training will depend on the intensity of
the workout. If the intensity is extremely high, then reduce the time spent doing
strength training or include extra rest. If the intensity is low, the time spent doing
strength training can be a lot longer.
• Type – The best types of strength training exercises include free weights, machine
weights, hydraulic weight machines, resistance bands and body-weight exercises like
push-ups, chin-ups and dips, etc.

FITT for Stretching

• Let’s take a look at how the FITT Principle can be applied to stretching as it relates
to improving flexibility and range of motion. Remember, stretching can be used for
other activities like warming up and cooling down, but for the purpose of this article
let’s stick with stretching for improving flexibility.
• Frequency – 5 to 7 times per week. Unlike other types of exercises, like cardio and
strength training, stretching (when done properly) is very relaxing and therapeutic,
and will help you recover from your other activities. So feel free to add stretching to
your exercise program every day.
• Intensity – Slow, easy and relaxed. When the goal is to improve flexibility and
range of motion you should do your stretching at a low intensity. Move into the
stretch position and as soon as you feel deep tension within the muscle group, stop
there. If it’s hurting or painful, you’ve gone too far. On a scale of 1 to 10 aim for a
tension of about 6 or 7 out of 10.
• Time – Anywhere from 15 to 60 minutes, and hold each stretch for 40 to 60
seconds.
• Type – Static, Passive and PNF. For improving range of motion and creating
permanent changes in your flexibility the best types of stretching to use are long-
hold static stretching, passive (or assisted) stretching and PNF stretching.
ACTIVITIES

Activity 1.
1. Using the F.I.T.T. Principles, make a weekly Fitness Work Out Plan while staying at
home.
2. Execute the Fitness Work Out Plan thru video coverage

Activity 2.
1. Create a 10-15 minutes home Fitness workout video and see if how are you going to
apply the FITT principle. The output must be submitted on or before the said
deadline.

REMEMBER

FREQUENCY-how often you

TIME-how long each session lasts
exercise

F.I.T.T. Principle

TYPE-what kind of exercise you

INTENSITY-how hard you are
exercise
doing
CHECKING YOUR UNDERSTANDING
1. Answer the following:

a. Enumerate the significant results do FITT Principles can give in your Fitness Work
Out?
b. What better results does FITT Principles can give in your Fitness Work Out?

2. Home Fitness Work Out (strength training)

a. Via Facebook Messenger, send your created video. The Fitness Work Out activity
must include carrying/lifting the following equipment:
• - 1pale of water
• - 1 gallon of water
• - 5 to 10 pcs. of books

b. From your created video (a), how can you integrate the Fitness Work Out using
the FITT Principles?
REFLECTIVE LEARNING SHEET
Name: __________________________________ Grade & Section: ________________
Let’s Think and Act!
REFLECTIVE LEARNING SHEET NO.1
Directions. Answer the following questions. Have fun and enjoy!

1. How can you fight the covid-19 using this FITT Principle?

2. Why do we need to consistently do regular physical activities?