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PE 1 - Lesson 3 (FITT Principle)

This document discusses the FITT principle of exercise, which stands for frequency, intensity, time, and type. It explains each element of the FITT principle: frequency refers to how many times per week one exercises; intensity refers to the level of difficulty of the exercise; time refers to how long each exercise session lasts; and type refers to the variety of exercises undertaken. Following the FITT principle and gradually increasing the frequency, intensity, time or type of exercises can help one achieve and progress in different fitness levels. The document also notes that stopping training can lead to reversibility, where one loses strength, tone and skills without regular exercise stress on the body.

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Joel B. Estepa
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92 views5 pages

PE 1 - Lesson 3 (FITT Principle)

This document discusses the FITT principle of exercise, which stands for frequency, intensity, time, and type. It explains each element of the FITT principle: frequency refers to how many times per week one exercises; intensity refers to the level of difficulty of the exercise; time refers to how long each exercise session lasts; and type refers to the variety of exercises undertaken. Following the FITT principle and gradually increasing the frequency, intensity, time or type of exercises can help one achieve and progress in different fitness levels. The document also notes that stopping training can lead to reversibility, where one loses strength, tone and skills without regular exercise stress on the body.

Uploaded by

Joel B. Estepa
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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CHAPTER 3

FREQUENCY, INTENSITY, TIME


AND TYPE (FITT) PRINCIPLE
Duration: 1 hour
OBJECTIVES
At the end of the chapter, the students are able to:
1. discuss the FITT Principle;
2. develop the level of workout using FITT Principle; and
3. adapt FITT Principle in workout activity.

DISCUSSION
Lesson Proper

(Image Source: www.verywellfit.com)

FITT PRINCIPLE
FITT stands for Frequency, Intensity, Time and Type. All of these principles must be
taken into consideration when undertaking a training program. By combining these four
elements, a person may achieve the minimum level of fitness, or by adapting them further
and increasing the intensity, a person can train to a higher level.
Frequency is the number of times exercise is
undertaken in a week. The more times a person exercises the
more often their body is put under stress. Exercising between
three to five times a week is the recommended amount to
reach the minimum level of fitness. Exercise must be
performed on a regular basis if it is to be effective. The
workouts should be spaced throughout the week rather than
on consecutive days.
Top-class sports people have to train a lot more
frequently, often several sessions a day, but training very
hard, every day, can also be harmful, even for a top-class (Image Source: www.verywellfit.com)
athlete.

Intensity is the level of difficulty of the exercise. In


cardiovascular training, working in a target zone of 60 to 80
percent of the maximum heart rate is the level where fitness
will usually increase. When training for strength, the intensity
is calculated in the same way.
A person can train within the target zone by finding the
maximum weight they can lift and working to 60 to 80 percent
of that weight. As the amount of weight lifted increases with
training, this will add to the intensity.
You can increase the speed of a run, amount of weight
lifted, or distance a muscle is stretched. Exercise must be
strenuous enough to require the body to work harder than it
(Image Source: www.verywellfit.com) usually does. As the body adjusts to the workload, an
increased demand can be placed upon it. The intensity needed to produce improvement will
vary depending upon your current physical condition. In a poorly conditioned person, walking
may be strenuous enough to produce a training effect.

Time refers to how long an exercise session lasts. 30


minutes, to include a warm-up, is the recommended length
of a session in order to maintain good health and fitness.

The following are useful rules to follow in an exercise


session:
1. Keep your pulse at 60 to 80 percent of its maximum
for 20 minutes.
2. Warming-up is not included in the 20 minutes.
3. The time begins when the pulse is at 60 percent of
your maximum.
(Image Source: www.verywellfit.com)
Exercise duration and intensity are directly related. Therefore, an activity performed at
a higher intensity can be done for a shorter duration. Then duration must be increased for
those activities, such as walking, done at a lower intensity.

Type refers to the variety of training a performer


undertakes. If general fitness is the aim, it can be a matter
of personal preference to suit the individual. If training for a
specific event then less of a choice can be made, as the
training should reflect the activity. In this instance, type links
closely with the principle of specificity.
For example, use activities that are aerobic, such as
swimming, jogging, and cycling, to achieve improvement in
cardio respiratory fitness. Use stretching exercises to
improve flexibility.

(Image Source: www.verywellfit.com)

REVERSIBILITY
Reversibility is the result of stopping or not training frequently. Just as the body will
increase in strength, tone and skill with exercise, it will lose them without it. The body needs
to be stressed in order to maintain and increase strength. After an injury or illness, an athlete
may have lost their strength and skill.
EXERCISE 7
Assess your knowledge
FITT Principle

Name: _________________________________________ Score: _________


Section: ________________________________________ Date: __________

1. What would happen if you suddenly stopped training due to an injury?

2. How does body changes if you cannot follow the FITT principle?

3. When training for a sport, explain how one element of the FITT principle can help
an athlete improve their performance.

AGREEMENT

The activity will be collected next week. You may submit the soft copy of your activity through
my e-mail [email protected] or to my Messenger, Joshua dela Cruz. If you chose to submit
a hard copy of your activity, you may submit it to the teacher-in-charge.

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