Republic of the Philippines

Department of Education
Region V
SCHOOLS DIVISION OF SORSOGON
BULAN NATIONAL HIGH SCHOOL

PHYSICAL EDUCATION AND HEALTH 12

LEARNING ACTIVITY SHEET 3

Name of the Student: _______________________________________________________________

Grade & Strand: _____________________________ Date: ___________________

I. INTRODUCTORY CONCEPT

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.

II. LEARNING SKILLS FROM MELCs

1. Explains how to optimize the energy systems for safe and improved performance
2. Explains the role of physical activity in managing one’s stress
3. Sets FITT goals based on training principles to achieve and/or maintain HRF.
4. Self-Assesses Health-Related Fitness (HRF) status, barriers to physical activity
assessment participation and one’s diet.

III. ACTIVITIES
A. Let Us Review

1. It refers to how hard the exercise should be

A. Frequency C. Time
B. Intensity D. Type

2. It is a principle that refers to how often you exercise

A. Frequency C. Time
B. Intensity D. Type

3. Type Principle refers to ________________

A. How hard the exercise should be
B. How often you exercise
C. How short or long an exercise should be
D. How you choose the kind of exercise

4. Time Principle refers to ____________________

A. How hard the exercise should be
B. How often you exercise
C. How short or long an exercise should be
 D. D. How you choose the of exercise

5. A formula to monitor your exercise program

A. H.I.I.T. C. F.I.T.T. B. H.I.T.T. D. All of the above

B. Let Us Study

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 bodyweight 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.

C. Let Us Practice
1. It refers to how hard the exercise should be
A. Frequency C. Time
B. Intensity D. Type

2. It is a principle that refers to how often you exercise

A. Frequency C. Time
B. Intensity D. Type

3. Type Principle refers to ________________

A. How hard the exercise should be
B. How often you exercise
C. How short or long an exercise should be
D. How you choose the kind of exercise

4. Time Principle refers to ____________________

A. How hard the exercise should be
B. How often you exercise
C. How short or long an exercise should be
D. How you choose the of exercise

5. A formula to monitor your exercise program

A. H.I.I.T. C. F.I.T.T. B. H.I.T.T. D. All of the above

6. It is important to know why you are exercising and what you want to achieve
before rushing into any exercise program.
a. Frequency C. Time
b. Intensity D. Type

7. The exercise you choose will have a big effect on the results you achieve, and
what you want to gain from your efforts.
A. Frequency C. Time
B. Intensity D. Type
8. An extremely important aspect of the FITT Principle and the hardest factor to
monitor.
A. Frequency C. Time
 B. Intensity D. Type

9. Why do we need to consistently do regular physical activity?

A. Can improve your health and reduce the risk of developing several
disease.
B. Exercise can have immediate and long term health benefits.
C. Regular activity can improve your quality of life.
D. All of the above
10. The following are the benefits of regular physical activity except one:
A. Manage your weight better.
B. Increases blood pressure.
C. Recover better from periods of hospitalization.
D. It lowers blood cholesterol level.

IV. ANSWER KEY

Let Us Review
1. B 2. A 3. D 4. C 5.C

Let Us Practice
1. B 2. A 3. D 4. C 5.C
6. D 7. A 8. B 9. D 10. B

V. REFERENCES

• https://www.youtube.com/watch?v=Qty_B-I2xoI
(Anna Maldonado)

• https://www.verywellfit.com/f-i-t-t-principle-what-you-need-for-
greatworkouts-1231593 (Paige Waehner)

• https://www.youtube.com/watch?v=yAFb0vxopmc
(Heather Black)

Prepared by PE and Health Teachers:

RACHELLE DE CASTRO- OTIVAR WINQUEL A. BALDILLO

CATHERINE P. ARISGA MICHELLE L. DERILO SHERILYN R. ALVAREZ

JAYSON G. GOYAL

Noted:

MARIVIC A. AŇONUEVO
ASP II, SHS

Approved:

SALVE E. FERRERAS
Principal III