Activity III: Find a way…make a

way!
Direction: Design your HRF exercise
routine using the F.I.T.T. principles.
Consider yourself a beginner. The plan must
be simple, enjoyable, and
suited to your need to attain maximum level
of physical wellness. Use the
table below.
Activity I: Find a way…make a way!
Direction: Design your HRF exercise routine using the F.I.T.T. principles. Consider yourself a
beginner. The plan must be simple, enjoyable, and suited to your need to attain maximum
level of physical wellness. Use the table below.

f.i.t.t Principles
Health Related frequency Intensity type time
Component
Cardiovascular Ex: 3 times a week In your personal target Jumping jack 60 minutes
Endurance Heart Rate Zone
Muscular
Endurance
Muscular
Strength
Flexibility

RUBRICS F.I.T.T. Plan

Met the objectives of the task _________/5
Appropriateness of the Health Related Fitness (HRF) _________/5
Completion (Task is 100% complete _________/5
Accuracy of entries in chart/log _________/5
Total: _________/20
Activity II. Workout Planner
Direction: Plot your one-month cardiorespiratory Health-Related Fitness (HRF) exercise routine on your
workout planner. Consider yourself a beginner. Therefore, your activities should be in light to moderate intensity.
Base your first month workout plan on the F.I.T.T. Principles.
Note: Consider also some recreational activities as one of the activities for your plan

Workout Planner
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Week 1 Ex: abs and No-treadmill Cardio 30-45 HIIT + Abs and Lower-body Killer core Rest
arms cardio + killer min. abs and arms strength circuit + abs
core circuit arms and arms
Week 2
Week 3
Week 4

RUBRICS F.I.T.T. Plan

Met the objectives of the task _________/14
Appropriateness of the Health Related Fitness (HRF) _________/12
Completion (Task is 100% complete _________/12
Accuracy of entries in chart/log _________/12
Total: _________/50