Sets Frequency Intensity
time type(FITT)Goals based
on training principles to
achieve and /or maintain
health-related fitness
PREPARED BY:MARVIN,NASH,CLAUDIA,RICKY
Objectives
Define FITT and identify its components.
Appreciate the importance of FITT in doing physical
activities
Make a simple FITT Plan, and;
Monitor
progress forms regarding one’s progress
towards fitness goals.
Monitoring Progress Fitness goals
“Ang hindi marunong lumingon sa pinangalingan
ay hindi makakarating sa paroroonan.”
“He who does not know how to look back at where
he came from will never get to his destination.”
- Dr. Jose P. Rizal
1. Exercise can be tedious at times – and
when we see that regular exercise makes us
stronger over time, we are compelled to do it
more.
2. Also, it is a way to see what does and does
not work – we may see that a certain form of
exercise was associated with less success at
weight loss or more injuries or just less
interest.
What is FITT principle?
Exercise prescription to help participants
understand how long and how hard they
should exercise.
- Straightforward guideline for revising
and improving any workout
-Tried-and-true method of putting
together an efficient workout plan
FITT stands for
F- FREQUENCY
how often you exercise. Usually, we can
measure this by the number of days each week.
When doing cardio exercises, especially to lose
weight, frequency is an important factor to
make it more effective.
Startcardio exercises for atleast 3 days in a
week for the first few weeks, with not more
that 2 days’ rest between sessions.
FITT stands for
I- INTENSITY
how hard you exercise. We might categorize
this as low,
moderate, or high intensity.
Low intensity- involves moving repetitively at a
slower pace: casual walking (where you can still
hold a conversation), light yoga, biking at low
resistance, or leisurely swimming laps.
You’re moving, but you’re not huffing and
FITT stands for
T- TIME
- refers to the time of day you exercise and how
long each session lasts.
More time spent doing aerobic exercises means
more calories burned and an increase in
endurance
Wecan at least start at least 20 minutes per
session at first, then gradually increase it to
60 minutes
FITT stands for
T- TYPE
- refers to what kind of exercise you are doing.
For example, you might do a cardiovascular
activity (also known simply as ‘cardio’), strength
training, or a combination of the two.
Itis also important to try different exercises and
activities to avoid boredom.
Moderate-intensity – your heart will work a bit
harder
common activities:
-brisk walking or hiking
-playing double tennis
-aerobic dancing
-cycling( slower than 10 miles per hour)
-vigorous yard or housework
High Intensity-Involves Short,quick-Burst
exercise
Your heart is pumping fast
You should be working hard
Breathing rapidly and heavily
Getting sweaty
Unable to sustain a conversation
COMMON ACTIVITIES
Jumping rope
Cycling 10 mph or faster
Running the stairs
Doing high intensity workout
Let us Assess-
¼ sheet of paper
Directions: Please read the questions and choose the
letter which corresponds to your answer. Write the
CAPITAL LETTER of the correct answer. Strictly no
erasures.
1.What component of FITT refers to the schedule of your
exercise and how long each session last?
A. Time b. Intensity c. Type d. Frequency
2. One of the components of FITT can be measured by the
number of days each week. What component of FITT is also
referring to how often you exercise?
A.time b. Intensity c. Type d. Frequency
3. Cardiovascular, strength, or a combination of both are
examples of exercises. What type of exercises that tell what
kind of exercise you are doing?A. Time b. Intensity c. Type d.
Frequency
4. What component of FITT tells how hard you exercise and
categorize this as low, moderate, or high intensity? A. Time
b.Intensity c. Type d. Frequency
5. “He who does not know how to look back at where he came
from will never get to his destination”. Whose quotation is this?a.
Jose P. Rizal b. Emilio F. Aguinaldo c. Manuel L. Quezon d. Marcelo
H. del Pilar
6. How often you work out is?a. Time b. Intensity c. Type d.
Frequency
7. What exercise you do is? a. Time b. Intensity c. Type
d.Frequency
8. Target heart rate relates to which part of the fitt principles?
A.Time b. Intensity c. Type d. Frequency
9. Aerobic versus anaerobic relates to which part of the FITT
principles? A. Time b. Intensity c. Type d. Frequency
10. If you are walking at a pace that causes your heart to beat
less than 50% of its maximum heart rate, FITT principle variable
do you need to change to improve your cardiorespiratory
Let Us Reflect
Hence, monitoring healthy exercise may feel challenging, especially this time of
the pandemic, but this is critical for managing our health.
Monitoring our fitness goals is beneficial because of risk reductions of a chronic
medical condition and premature mortality.
Keeping records is essential, especially in monitoring progress regarding fitness
goals. It is through record-keeping that we can track our progress and see the
change we have made.
By tracking records, we can track progress, figure out what is our next move to
develop and achieve our fitness goals.
It is also important to highlight that sedentary
time (particularly sitting time) carries
independent health risks.
The simple message of “move more and sit
less” likely is more understandable by
contemporary society and is formed based on a
strong body of evidence.
. Physical activity or exercise promotion should
not be done in isolation; it should be part of an
integrated
THANKYOUUUU FOR LESSENING
Submitted to:REMAH QUIRENTE GUINGAB
