FITT

FORMUL
A
CA 8th Grade Physical Education Content
Standards
3.3 Plan and implement a two-week personal physical fitness plan in
collaboration with the teacher.
3.4 Participate in moderate to vigorous physical activity a minimum of four
days each week.
3.5 Assess periodically the attainment of, or progress toward, personal physical
fitness goals and make necessary adjustments to a personal physical fitness
program.
4.1 Develop a two-week personal physical fitness plan specifying the proper
warm-up and cool-down activities and the principles of exercise for each of the
five components of health-related physical fitness.
 FITNESS
PLAN
EXERCISE UNDERSTAND
SETTING
PRINCIPLES FITT THE 11 FITNESS
GOALS
FORMUL COMPONENTS
(SMARTI)
A

MEASURING AND
KEY MUSCLE WORKOUT ANALYZING
GROUPS AND FORMATS INTENSITY
REGIONS OF
BODY
PHASES OF
A
WORKOUT
What does FITT Stand for?
LEARNING
TARGETS
➢ Students will be able to list and explain the FITT
Formula
➢ Students will be able to give examples for each of
the aspects of the FITT Formula
➢ Students will be able to explain how to apply the
FITT Formula to designing a Fitness Plan
F.I.T.T. FORMULA
The FITT Formula is a formula that is used as
a guideline for creating an exercise program
that is both safe and effective for developing
physical fitness and training.

Source
 F I T T
Frequency Intensity Time/Duration Type
How often you How hard you How long your What kind of
exercise work when you workout session exercise you
exercise is choose
FREQUENCY
FREQUENCY
Factors to consider...
› How often you workout would
depend on your Fitness Goals
› How often you workout should
depend on what is realistic in your
life
› How often you workout would
have a lot to do with how your
Frequency body responds to the specific
Represents how often you workout exercise program
› You need to give your body
per day/week/month. When adequate rest
designing a fitness plan, you would
need to determine the frequency.

👍
 INTENSITY
INTENSITY
Factors to consider...
Intensity
Represents how hard you workout
during a workout session. When
designing a fitness plan, it is
important to manage how hard you
push yourself
› The intensity of your workout would
depend on your Fitness Goals
› The intensity of your workout would
have a lot to do with how your body
responds to the specific exercise program
› You need to vary your intensity the more
you workout
› Shorter workouts should have a higher
intensity and longer workouts should
have moderate intensity
👍
How to measure intensity

Type of workout Intensity

Cardiovascular Heart Rate and/or RPE

Strength Training Measured in Sets/Reps

Weight that you use
Cadence you use to perform your reps

HIIT Training Heart Rate and/or RPE

Type of equipment
Weight

👍
TIME
TIME
Factors to consider...
› The duration of your workout would
depend on your Fitness Goals
› The length of your workout has a lot do
with your intensity (high intensity = less
time; moderate intensity = longer
duration)
› Your current fitness level will determine
Time how you adapt to the length of a workout
Represents the duration (how long)
your workout session is. It is
important to workout long enough to
reap the benefits.

👍
TYPE
TYPE
Factors to consider...
› The type of exercises you choose should
map to your Fitness Goals
› The type of exercises you choose should
map to your fitness and skill level
› The type of exercises you choose have
some variety and keep you motivated to
workout.
Type
Represents the specific type of
exercises that you choose to do.

👍
FITT for Kids
The AMERICAN HEART ASSOCIATION RECOMMENDS:

● Children 3-5 years old should be physically active and have plenty of
opportunities to move throughout the day.
● Kids 6-17 years old should get at least 60 minutes per day of moderate- to
vigorous-intensity physical activity, mostly aerobic.
● Include vigorous-intensity activity on at least 3 days per week.
● Include muscle- and bone-strengthening (weight-bearing) activities on at
least 3 days per week.
● Increase amount and intensity gradually over time.

Source
How does the FITT Formula help you
with your fitness plan?

● The FITT Formula is what you will use to design your entire plan
● If you commit to a program, it is essential to how many days a week
you can dedicate to your goals (Frequency)
● You need to plan what you will do (Type), how hard you will do it
(Intensity) and for how long (Time)
● The FITT formula can be adjusted as your goals and fitness level
changes
QUICK REVIEW-
What does FITT Stand for?
Now that you are FITT Formula
Experts, you are ready to learn all
about how to train smarter and put this
FITT Formula to work!!!
PRINCIPLE
S OF
TRAINING
CA 8th Grade Physical Education Content
Standards
3.3 Plan and implement a two-week personal physical fitness plan in
collaboration with the teacher.
3.4 Participate in moderate to vigorous physical activity a minimum of four
days each week.
3.5 Assess periodically the attainment of, or progress toward, personal physical
fitness goals and make necessary adjustments to a personal physical fitness
program.
4.1 Develop a two-week personal physical fitness plan specifying the proper
warm-up and cool-down activities and the principles of exercise for each of the
five components of health-related physical fitness.
 FITNESS
PLAN
EXERCISE UNDERSTAND
SETTING
PRINCIPLES FITT THE 11 FITNESS
GOALS
FORMUL COMPONENTS
(SMARTI)
A

MEASURING AND
KEY MUSCLE WORKOUT ANALYZING
GROUPS AND FORMATS INTENSITY
REGIONS OF
BODY
PHASES OF
A
WORKOUT
When you train or exercise, what are at least 3
principles you think are important?
LEARNING
TARGETS
➢ Students will be able to list and explain the 5
Principles of Training
➢ Students will be able to give examples for each of
the Training Principles
➢ Students will be able to explain how the Training
Principles help in designing a Fitness Plan
“Take care of your body, it is the
only place you have to live” -
Jim Rohm
Training Principles
The Training Principles guide more effective,
efficient, and smarter training so that you can
improve your overall fitness, decrease your
risk of injury, add variety to your workouts,
and customize a program that fits your
individual needs.
Why is it important to train?
› Stay at a consistently good fitness level
› Better weight and health management
› Improve performance as an athlete
› Make regular life activities easier- walking, lifting,
carrying, pushing, pulling, etc.
› Feel better about yourself (self-esteem)
› More motivated to do active activities
› Many other benefits….
How to Train
Smart
 Overload Progression

Individual
Specificity
Differences

Recovery
OVERLOAD
OVERLOAD
This can be done….
› By increasing the
Frequency of exercise
› By increasing the
Intensity of exercise
› By increasing the
Duration of exercise
This principle states that...
For any adaptation to take place, the
human body is required to exert itself
beyond the normal stress levels of trai
ning.
👍
PROGRESSION
PROGRESSION
To progress, you need to change the
previous overload by
› By increasing the Frequency of
exercise
› By increasing the Intensity of
exercise
This principle states that... › By increasing the Time/Duration
You want to gradually of exercise
increase the overload stress as
you improve your fitness
level.
👍
SPECIFICITY
SPECIFICITY
Examples...
› Long distance runners need to run
long distances
› Powerlifters need to train with heavy
weight and low reps
› Swimmer train muscle groups
specific to their stroke
› High Jumpers need to do a lot of
This principle states that... bounding and jumping exercises
You want to train specifically
for the discipline or the
movements that you are
trying to improve.
👍
RECOVERY
RECOVERY
To help the body recover...
› Take a day off after a tough, high
overload workout
› Effective hydration and nutrition
› Static Stretching
› Light, low intensity cool down
› Get a lot of sleep

This principle states that...

It is only in the Recovery
Phase (days between
workouts) that the body is
able to change and adapt to
workout stress. 👍
 INDIVIDUAL
INDIVIDUAL
DIFFERENCES
DIFFERENCES
Things to consider...
› If you are not seeing improvement, then
you may have to change your training
program
› Bodies are structured differently so find a
training program that meets your structure
› Diversify your training so you can find
specific exercises that work for you
This principle states that... › Work with a trained professional who can
help you design an individualized program
One size does not fit all.
Each individual person
responds to training different
and it important to find a style
that matches the individual
👍
How do the Training Principles help you
with your fitness plan?

● By understanding and applying the principles they will help you

better structure your goals that drive your fitness plan.
● You will know when it will be time to progress into new challenges.
● You will schedule in recovery days because you how important they
are
● You will be able to specifically target movements and muscle groups
that meet your goals
● You can change or modify your goals based on how you respond to
your training