LEARNING ACTIVITY SHEET 5

P.E. 12
WEEK 5

Lesson: FITT Principles and Principles of Training

Code: PEH12FH-Ii-j-7
Learning Target: Sets Frequency Intensity Time Type (FITT) goals based on training principles to achieve
and/or maintain health related fitness (HRF)

Introduction
1. Do still remember the FITT Principles in P.E.?

a. How do you think it is applicable in real life situation?

Lesson
FITT Principles

Frequency how often you exercise

Intensity how hard you exercise
Time how long you exercise
Type what kind of exercise you do

PRINCIPLES OF EXERCISE TRAINING

 Principle of overload – the body must work harder than what it is used to in order for it to adapt
 Principle of progression – body should experience a gradual increase in a workload
 Principle of Specificity- body will adapt specifically to the workload it experienced
 Principle of Individuality – no two persons are the same and their rate adaptation to the same workload differs
 Principle of Reversibility – another way of stating the principle of diffuse

Practice Test
a. Shaping of Situation
Name a particular dance/sports and how does progression principle is observed.

a. Work for the FITT worksheet with the

guidance of FITT example.
 Self-Check
Check if you got it right.
a. Shaping of Situation
Ex. Teaching and learning the skills
in Table Tennis as a sport. A trainer
should teach learners or athletes
beginning to basic skills like
gripping the racket, hitting and
serving. The complex skills will
follow like foot technique and
engaging them to actual game with a
competitor. It is where the
progression principle is observed.

b. FIIT Worksheet

Quiz # 5
Situation Analysis
a. Find the FREQUENCY, INTENSITY, TIME and TYPE in each situation.
1. Jane wants to lose weight as her preparation for the graduation. She is in trouble to choose what
particular she will engage to. She even searched the web. 30 mins aerobic exercise appeared, it
caught her attention since she loves to dance. It is good to the extent that it shows a slow-moderate
to vigorous movements. She wants to have this exercise daily.
• Frequency -
• Intensity -
• Time -
• Type -
2. These days lockdown due to COVID-19 Pandemic, people commonly bored staying home, they were engage to
social media stuffs like tik-tok, face app, facebook etc. Valyn’s and peers were no good to social media but to
physical activity engagement. Cycling is one of their activity, they went out for a week by 4 o’ clock in the
morning until 7 o’clock to arrive back home. They started the day with a moderate cycling to vigorous.
• Frequency -
• Intensity -
• Time -
• Type -
3. Anna and Rainne love to jog in the plaza. It became part of their daily activity. They engage to it by doing it for
30 minutes to one hour. Moderate jog is always considered by them.
• Frequency -
• Intensity -
• Time -
• Types -

b. Identify the principle of exercise that is being described in each situation.

4. Allan loves to play basketball, he became an athlete during his high school and college years. After a year, he was hired
to an establishment and leads to focus into his work and did not even have the time to play his hobby.
5. In a class, the students love and have the capacity to engage in such physical activity but Joel and Jack don’t because of
their well-being.