Supplementary Module

PHYSICAL EDUCATION AND HEALTH 1

Quarter 2
Lesson 6: The FITT Principle

FITT PRINCIPLE
The FITT principle is an acronym for Frequency, Intensity, Time, and Type. These are the key
factors in designing an exercise program that will address the current fitness level, provide means to
overload the body, and trigger positive adaptations.
Frequency of an exercise program depends on the current fitness level and the type of activity performed.
It is important to provide rest days to allow the body to recover. Consequently, beginners should exercise
less frequently as compared to athletes. As the fitness level increases, the individual can increase the
number of sessions gradually. Some individuals train twice or thrice every day. However, one should
refrain from designing his/her program (especially for beginners) this way because it leads to burnout and
possible injuries. At least 2-3 days per week. (ex: Mon-Wed-Fri)
Intensity of an exercise, refers to the difficulty level of the workout. It is important to set a workload that
is more challenging than what one is used to. This factor is affected by the current fitness level and the
time allotted to an exercise session. Each type of exercise has its own method estimating intensity.
Current research indicates that the exercise intensity is the most important factor in improving fitness
level. 1-3 sets of 8-10 strenuous reps of strength exercise. (ex: Moderate or Vigorous)
Time or duration of an exercise session is influenced by the intensity and the type of activity performed.
An exercises that is performed at a high intensity cannot be sustained for a long period. Furthermore, a
stretching program usually takes a shorter period to complete as compared to a resistance training
program. Not a specific time, reps and sets. (ex: 30 min. cardio, 20 min. weights, 10 min. stretching)
Type of activity is influenced by the fitness goal and the current fitness level. The program should be
designed so that the exercise is the best activity to specifically address the fitness goal. For instance, an
individual who wants to develop his/her endurance to swim 2 kilometers should choose swimming as
his/her main activity though there are different strategies to achieve this goal. There is no single best
exercise for a specific goal, but one can choose from various alternatives or activities that will provide
enjoyment to him/her. This is where the art and science of exercise prescription comes into play.
Resistance training, Body weight exercise, circuit training. (ex: Zumba or Lacrosse)

Exercise is a form of stress that needs to be taken in controlled doses to develop fitness level. In excess, it
can lead to overuse injuries. The Principles of overload, Progression, Specificity, Individuality, and
Reversibility provide guidelines on how to make the training program safe and effective. The individual
should precautions before engaging in any strenuous exercise program by taking a Pre-Participation
Screening and designing a personalized exercise program. The Pre-Participation screening will help
detect any medical condition or disorder that might be worsened by strenuous exercise. The screening
will also give the individual an idea of his/her fitness level and identify inherent muscle imbalances. The
individual should also take time to list his/her fitness goals and plan the exercises that will be
incorporated in the training program. He/she is encouraged to use the FITT Principle in designing a
personalized training program. It is recommended that a structured warm-up and cool-down program
should in the be incorporated in the training program.
 1. What are the benefits of becoming active and being physically fit?

2. What types of exercises can be performed to derive these health benefits?

3. What factors should be considered when designing a personal fitness program?

4. What changes can you make in your schedule to increase daily energy expenditure?

5. Why is it important to achieve the recommended daily physical activity?

Prepared by:

MARC MORRIS B. MANCENIDO

Subject Teacher