11.17 FITT Principle

FITT Principle and Planning your Training

PE and Health II

​Learning Objectives

​I can tell the difference between health-related components of fitness AND skill-related components of fitness.

​

​I can explain what each letter of the FITT Principle means and give an example of what each would like in a personal fitness plan.

​

​

​Standards

​Standard 3: Students participate in a physically active lifestyle.

​

Standard 4: Students demonstrate ways to achieve and maintain a health enhancing level of physical fitness.

​

Standard 7: Students understand that physical activity provides opportunities for enjoyment, challenge, self-expression, and social interaction. 

Multiple Choice

Select the SKILL-related fitness component

• muscular strength

• muscular endurance

• body composition

• agility

Multiple Choice

select the HEALTH-related fitness component

• agility

• balance

• speed

• cardiovascular endurance

Multiple Select

Choose the SKILL-related fitness components (Select ALL that apply)

• coordination

• reaction time

• speed

Multiple Select

Select the HEALTH-related fitness components (select ALL that apply)

• flexibility

• muscular endurance

• muscular strength

• cardiovascular endurance

• body composition

Multiple Select

Select the SKILL-related fitness components (Select all that apply)

• agility

• balance

• coordination

• speed

• power and reaction time

FITT PRINCIPLE: The letters stand for...

​Frequency

​Intensity

​Time

​Type

​

​

​

​

​F stands for Frequency

​Frequency is how often or how many times an exercise or workout is done.

​

​You can track frequency per day, week, month, year, etc.

​

​Examples:

Jr. High PE - how many times do we exercise per week at school?

​

​Other students play volleyball daily at the beach or ride bikes and skate everyday.

​

Other students might pursue outdoor activities like fishing and hunting​ on the weekends.

I stands for ​Intensity

​Intensity is the measurement of how difficult or challenging an exercise or workout is.

​

​You can use methods such as monitoring heart rate or the RPE scale (rate of perceived exertion). The talk test is another quick method

​

​Remember that moderate and vigorous intensity exercises are recommended for youth age 6-17

Open Ended

What are 2 simple ways to measure intensity or how hard you are exercising, based on the discussion?

​T stands for Time AND Type (last two T's)

​Time - the duration of an exercise or workout (in minutes, in hours)

​

​Type - the kind of health-related component you are targeting in the gym, such as muscular strength / endurance, flexibility, cardiovascular endurance.

​

​-Could also be a fitness-related component such as speed, agility, power etc. OR sports practice (very specific; may focus on certain sport skill(s)

​Examples

​Strength - 70-90% of your one-repetition maximum for 3-5 repetitions over 3-5 working sets.

​

Example - 3 sets of 5 reps bench press at 70-90% of your one-repetition max (1RM)

​

​Muscular endurance - Sub-maximal sets or sets for time. Repetition range 8-12 is very popular but can be higher.

​

Example - Circuit based-training: Upper Body, Lower Body, and Cardio / Core for 30 - 60 seconds of workout, repeated for 3-5 rounds.

Fill in the Blanks

Fill in the Blanks

Fill in the Blanks

Multiple Choice

Which FITT principle describes the kind or the specific skill(s) of the program or workout you're doing?

• frequency

• intensity

• time

• type

Open Ended

It's your turn! Using the FITT Principle - write your own examples using the letters F, I, T, and T.

Example - F: How often do you participate in physical activity?

I - How hard do you work out? Use talk-test or heart rate to demonstrate your understanding of intensity.

T - What types of physical activity do you engage in?

T - What is the length (duration) of your activity? 10 min? 30 min? More?

Multiple Choice

What is the frequency of our exercise/sport days at school for PE class?

• once a month

• twice a month

• every MWF

• every Tues. and Thurs.

Multiple Choice

What is one way we've measured intensity as part of classwork for PE? Hint: Google Slides Cardio assignment

• talk test

• Borg scale

• measuring heart rate

• Schrodinger's equation

Open Ended

How long do you think you exercise in the gym at school?

Open Ended

What are your favorite sports or exercises? What do you think will keep you interested in consistently doing physical activity?