MODULE 1 – PHYSED 12

Exercise Based Fitness Activity

• FITT Principles
 BASELINE

• Online Activity 1 –
• Pre - Test
 PRE-TEST - INDIVIDUAL TASK

Name: __________________________________ Date:___________ Group No.____

Match Column A with Column B. Write the letter of the correct answer.

A B

1. ____ Type a. How Hard you work during exercise

2. ____ FITT Principle b. How often you will exercise
3. ____ Intensity c. How long you exercise during each session
4. ____ Frequency d. Program to fit your unique goals, and fitness level
5. ____ Time e. The kind/type of exercise you do
At the end of the lesson, the students should be able to:

• Identify the FITT Principles

• Give examples of each type of Principles

 FITT PRINCIPLES

are an exercise prescription to help participants understand how long and how
hard they should exercise. FITT is acronym that stands for Frequency, Intensity, Time,
and Type. FITT can be applied to exercise in general or specific components of exercise.
These four elements are well-established way of modifying and adapting exercise
program to fit your unique goals, lifestyle, preferences (fitness level)
frequency, intensity, time, and type is one way to remember the general guidelines for
what should be included in a fitness plan. Remember, it's important to keep in mind that
each family member's fitness goals will be different based on age, sex, current fitness
level, and available resources.
 FREQUENCY

• The first thing to set up with your workout plan is frequency—how often you will exercise.
Frequency often depends on various factors, including the type of workout you're doing,
how hard you're working, your fitness level, and your exercise goals.
• Experts recommends cardio at least 3 times a week- and 4 or 5 days is better. Do some type
of physical activity every day.
 INTENSITY
• Intensity has to do with how hard you work during exercise. How you increase or decrease
intensity depends on the type of workout you're doing.
• experts categorize the intensity as low, moderate or high based on the amount of effort you
expand. Choose an activity that is at least moderate in intensity, and also try to add a few
more vigorous activities over the week. Vigorous activity is activity that makes you breathe
hard and sweat. (Reaching a certain heart rate is not necessary.)
 TIME
• The next element of your workout plan is how long you exercise during each session. There
isn't one set rule for how long you should exercise, and it will typically depend on your
fitness level and the type of workout you're doing.
• refers into the duration. It signifies how long you work out. In general, you must raise your
heart rate for at least 20 minutes to give your cardiovascular system an adequate workout. It
is recommended 30 to 40 minutes of cardio, which includes warm up and cool down
period. Plan on a total time of at least 60 minutes of activity each day. This can be done all at
once or added together over several shorter 10- to 15-minute blocks of activity. Breaking it
up into smaller blocks of time is a great way to start a new program or fit activity into a busy
schedule
 TYPE
• The type of exercise you do is the last part of the F.I.T.T. principle. It is easy to manipulate
to avoid overuse injuries or weight loss plateaus.
• The type of activity can include a variety of team sports, individual sports, recreational
activities, family activities, active hobbies, and walking or bicycling for fun and
transportation. Several times every week do weight-bearing activities that promote muscle
strength, flexibility, and bone health. The most important thing is to choose something fun!
Thank you
 POST-TEST – GROUP TASK
Name: __________________________________ Date:___________ Group No.____

Create a weekly program using the FITT Principle for Strength and
Cardiovascular Endurance Exercise.
 For those who did not attend Module 1 online class, this is for you:

Name: __________________________________ Date:___________ Group No. __________

Create a fitness program using the FITT Principles for agility and speed exercise.

 Submit your activity in your folder in the group channel files.

 File name: midterm task 3 -