LESSON 1 –

EXPLANATION OF FITT PRINCIPLES

LESSON 2 –
PROGRAM DESIGN

Sets Frequency Intensity Time Type (FITT) goals

based on training principles to achieve and/or
maintain health-related fitness (HRF)
 F.I.T.T. PRINCIPLES: OPTIMIZING
YOUR BEST

The FITT PRINCIPLE is …

• helpful guide in designing a personalized fitness

program that will address the current fitness
level and trigger positive adaptations.

• helps you create a workplan that will be more

effective in reaching your goals.
 FITT PRINCIPLE

• Frequency – how often you exercise; usually we

measure this by number of days each week.
▫ Remember that it’s important to know why you are
exercising and what you want to achieve before rushing into
any exercise program.
▫ Physical activity is part of your healthy and active lifestyle.

- Increased by training a greater number of times each week.

 FITT PRINCIPLE

• Intensity – is how hard your exercise.

▫ Exercise intensity is described as low, moderate, or
high. For example;
Running intensities: Slow pace - like a turtle,
Moderate pace - like a dog, Fast pace - like a horse
Weight lifting exercise intensities: Light weights,
Moderate weights, Vigorous weights

- Increased by lifting a greater resistance, such as with weight training, or by training at a

higher percentage of maximum heart rate (maxHR). This can be done either as continuous or
interval training.
 FITT PRINCIPLE

• Time – refers to the time of day you exercise and how

long each session lasts.
- dedicated to exercise usually depends on the type of
exercise undertaken.

- Can be manipulated by training for longer, reducing recovery times or by completing

a greater number of sets or repetitions (also known as reps).
 FITT PRINCIPLE

• Type – refers to what kind of exercise you are doing. For

example, you might do cardiovascular activity (also known
simply as 'cardio'), strength training, or a combination of the
two.

- Type of training is manipulated by offering a variety of training types and

experiences to the athlete by combining training methods
Each component of the FITT Principle is interconnected.

An individual’s goals, present fitness level, age, health,

skills, interest, and availability of time are among the
factors to consider in developing a personal physical
activity plan.

Progression can take the form of changes in any of the

FITT components, but not all at once.
 APPLYING THE FITT PRINCIPLE
According to the FITT principle, an exercise
routine should include exercises and activities that
will improve the health-related fitness
components: cardiorespiratory endurance,
muscular strength, muscular endurance, and
flexibility.
Aerobic Capacity
Method: Jumping Jacks
▫ Start standing up with your legs together, a slight bend in
knees, and hands resting on thighs.
▫ Keeping the knees bent, open the arms and legs out to the
sides. Arms come above the head and legs wider than
shoulders.
▫ Close your arms and legs back to your sides, returning to
your start.
Muscular Strength
Method: Curls-up

▫ Lie on your back. On a mat, or directly on the ground, lie on your back with

your arms crossed over your chest. Bend your knees slightly until your feet

are flat on the floor and about a foot away from your buttocks

▫ Raise your upper body. Contract your rectus abdominis muscles to raise your

upper body off of the ground. Your shoulders should be around 30 degrees

off the floor. Your rectus abdominis is the main muscle used in curl-ups.

▫ Stop when your elbows reach your thighs. Lower your upper body back

down, letting gravity help you. When you are going back down, you don’t

need to keep your abdominals flexed. The entire curl up should take

approximately 3 seconds.
Muscular Endurance
Method: Push-up
BODY PART CORRECT POSITION FOR PUSH-UP
Shoulder Head is centered between the shoulder and
the elbows are wider than the shoulders.

Hips Trunk remains flat and straight from heads to

buttocks
Knees Knees are straight and thighs does not touch
the ground

Ankle Weight is balanced over the forefoot

Quality Balanced is maintain as chest is lowered close
to the ground.
Flexibility
Method: Lunges
BODY PART CORRECT POSITION FOR FORWARD LUNGE

Shoulders Elbows held behind the ears throughout the movement

Hips Trunk remain flat and vertical

Knees Knees are aligned with hip and foot

Ankle Heel of the led leg should be in contact with the floor
and lead knee while the heel of the rear foot is off the
ground.

Quality Balanced is maintain when the lead thigh is parallel to

the ground.
 3 BASIC STAGES OF
A FITNESS PROGRAM

• Warm – Up. This prepares the muscles for work. Any exercise
such as walking, jogging, cycling, jumping rope – that will raise the
body temperature. Then an easy stretching of the large muscles.
• The Workout. The part of an exercise program when the activity
is performed at its highest peak. To be effective the activity needs to
follow the F.I.T.T formula.
• Cool down. Is an activity that prepares the muscles to return to a
resting state? Cool down can be done by slowing down the activity.
 The principle of training should be thought of
as the “golden rules” of making fitness training
work for the individual participant. Following
these golden rules will help to guarantee success
and will carry athletes towards their training and
performance goals. All training is aimed at
creating long-term physical changes in the body
systems. These changes are referred to as
Benefits of Flexibility Training
 It increases the available range of motion for
joints.
 It corrects muscle imbalance and helps improve
neuromuscular efficiency.
What Type of Stretching Exercise Can Be Included in
One’s Comprehensive Training Program?

There are four types of flexibility training

programs:
• Static
• Dynamic
• Ballistic
• Proprioceptive Neuromuscular
Facilitation (PNF)
What Is the Best Type of Stretching For Beginners?

 Experts recommend that beginners should incorporate

a static stretching program because it is safer and
easier.
 It is further recommended to do stretching exercise at
least twice a week after the resistance training session
while the muscles are still warm.

 Also, stretching exercises should be performed for all

the major muscle groups and joints.
Physical Education and Health:
Living a Healthy Lifestyle
Chapter 2
Exercise Program Design
• To know how to design an
Lesson Objectives
exercise program that is
specifically suited for an
individual
• To know the principles of
exercise training and the risk
factors that must be taken into
consideration in designing an
exercise program
Principles of Exercise
Training
1. Principle of Overload
2. Principle of Progression
3. Principle of Specificity
4. Principle of Individuality
5. Principle of Reversibility
Principles of Exercise
Training
1. Principle of Overload
 States that the body must work harder
than what it is used to in order for it to
adapt
 Implies that exercise is a controlled
form of stress that will stimulate the
body to become stronger
 Asks “How hard?”
Principles of Exercise
Training
2. Principle of Progression
 States that the body should experience a
gradual increase in workload
 Asks “How soon?”
Principles of Exercise
Training
3. Principle of Specificity
 States that the body will adapt
specifically to the workload it
experienced
 Implies that improvements in fitness
level will be limited to the activities that
one is performing
Principles of Exercise
Training
4. Principle of Individuality
 States that no two persons are the same
and their rate of adaptation to the same
workload differs
 Emphasizes the need to create an exercise
program that is individual-specific
Principles of Exercise
Training
5.Principle of Reversibility
Another way of stating the principle of
disuse
States that your energy systems are not
utilized, they deteriorate to a level that
matches your level of activity
Indicates that disuse or inactivity results
in loss of benefits achieved in overloading
Guidelines in Determining
Fitness Goals
1. Write short-term and long-term
performance goals
2. Set realistic goals.
3. Write specific goals.
4. Write a fitness contract.
Guidelines in Determining
Fitness Goals

1. Write short-term and long-term

performance goals

A short-term goal is something that can be achieved

in 6 to 8 weeks while a long-term goal is something
that can be achieved in 6 months or more. A long-
term goal is usually made of several short-term goals
that build on each other.
Guidelines in Determining
Fitness Goals

2.Set realistic goals.

It is important that goals are attainable in the

given period. Review your current fitness level and
decide on modest gains. You can also ask your
teacher or friends who exercise for a possible goal.
This will keep you from getting frustrated.
Guidelines in Determining
Fitness Goals
3. Write specific goals.

Write a goal for each fitness component

instead of writing a general. A specific
goal helps you focus on what has to be
done.
Guidelines in Determining
Fitness Goals

4.Write a fitness contract.

A fitness contract is a concrete commitment. It is
a visual reminder of the goals you have identified
and it strengthens your resolve to keep your
exercise program. It makes you accountable for
the consequences of your actions.
The SMARTER Objectives
For persons who are inactive and
unsure, what should be the first thing
to do before engaging in an exercise
program?
 It is always best to start any undertaking
with a plan.
 In exercise program design, the
assessment process can provide relevant
information on the health risks, physical
limitations, and muscle weaknesses of an
individual.
 The pre-participation screening is
essential to rule out the presence of
medical conditions wherein strenuous
activities and certain types of exercises are
contraindicated.
The Physical Activity
Readiness Questionnaire (PAR-
Q)
 A subjective method in identifying the risk
of cardiovascular diseases
 Composed of seven questions answerable
by “Yes” or “No”, with each question
evaluating one’s history for medical
conditions such as heart diseases,
hypertension, chronic obstructive
pulmonary disease, and diabetes mellitus
Pre-participation Screening
Program
Fitness Tests to Evaluate
One’s
Fitness Level
• One Mile Run
• One Minute Push-up
• One Minute Curl-up
• Sit and Reach
• Body Mass Index (BMI)
• Waist Girth
Fitness Tests to Evaluate
One’s
Fitness Level
• One Mile Run

It is a popular test to assess cardiovascular

endurance. It is easy to administer because it
requires minimal equipment and supervision.
All that is needed is a running track and a
stopwatch. The goal is to finish the distance
with the fastest time possible.
Fitness Tests to Evaluate
One’s
Fitness Level
• One Minute Push-up

The illustration on the right

shows the correct position of the
body when performing a push-
up.
Fitness Tests to Evaluate
One’s
Fitness Level
• One Minute Curl-up

The illustration on the right

shows the correct position of
the body when performing a
curl-up.
Fitness Tests to Evaluate
One’s
Fitness Level
• Sit and Reach

The illustration on the right

shows the correct position of
the body when performing
sit and reach.
Fitness Tests to Evaluate
One’s
Fitness Level
• Body Mass Index (BMI)

BMI is a widely accepted tool to evaluate body

composition. The score reflects how heavy the person is,
relative to his/her height. Two measurements need to be
taken to compute the BMI: height and weight. Convert
the height measurement into meters and the weight into
kilograms. Divide the weight by the square of the height
to obtain the body mass index (kg/m2).
Fitness Tests to Evaluate
One’s
Fitness Level
• Waist Girth

The Waist Girth is an important tool to assess

the relative amount of fat in the abdominal
region. The tape measure is positioned
around the abdominal region, level with the
navel. The measurement is made while the
student is
standing and wearing light clothing.
Fitness Tests Optimal Scores
FITT Principle
 The FITT Principle is an acronym for Frequency,
Intensity, Time, and Type, which 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.

 These variables can be modified occasionally to

consistently challenge the body to become stronger.
FITT Principle
Parts of an Exercise Workout
• Warm-up
• Exercise Load
• Cool down
Parts of an Exercise Workout
• Warm-up
•
Parts
Cool down
of an Exercise Workout
 Recovery, a period in which the body starts to make
microscopic changes essential for adaptation, starts at
the cool down.
 The cool down bridges the period between workout
and rest.
 A well-planned cool down can quickly clear the by-
products of muscle contraction as well as replenish the
energy and oxygen stores used during the workout.
 A good cool-down routine takes around 10 minutes.
The routine should include performing a multi-joint
activity that is low in intensity for a period of 5
minutes.