The document discusses the F.I.T.T. principle for exercise - Frequency, Intensity, Time, and Type. It provides guidelines for each element: Frequency recommends exercising cardio 5 times a week at moderate intensity or 3 times a week at high intensity, and strength training 2-3 times a week. Intensity can be measured on a 1-10 scale or by heart rate zones. Type means choosing appropriate exercises. Time depends on fitness level but a general guideline is provided. The document provides an example family fitness plan and criteria for assessing plans.

1. Frequency
Intensity
Time
Type
THE F.I.T.T. PRINCIPLE

2. When considering frequency, you might also
factor in other components. If you're focusing on
cardio exercise like running or walking at a moderate
intensity, you might exercise five times each week. If
you're doing cardio activity at a high intensity, you
might only exercise three times each week. In
contrast, if you're focusing on strength training,
you might do that two to three
times each week on
non-consecutive days to avoid
overworking the muscles.
FREQUENCY

3. HOW OFTEN DO YOU
EXERCISE?

4. How do we measure intensity? This is a
fairly subjective measure. You could measure
your intensity on a scale from 1 to 10, with 1
being the lowest exertion and 10 being the
most strenuous activity. Using this metric,
moderate intensity might be a 5 or 6, while
high intensity is a 7 or 8.
INTENSITY

5. Another option is to use your heart rate as
a proxy for intensity. In general, subtract your
age from 220 to get your maximum heart
rate in beats per minute (bpm). For example, if
you are 30 years old, your maximum heart rate
would be 220 - 30 = 190 bpm.
INTENSITY

6. HOW HARD DO YOU
EXERCISE?

7. This refers to the kind of exercise you
should choose to achieve the appropriate
training response. You need to carefully select
the type of exercises to avoid overuse injuries
or weight loss plateaus.
TYPE

8. WHAT KIND OF
EXERCISES DO YOU
DO?

9. The last 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 our
fitness level and type of workout you are doing.
TIME

10. HOW LONG DO YOU
EXERCISE?

11. ACTIVITY: HIT THE TARGET!
Your HRF Plan must
be simple, enjoyable
and suited to the
needs your family to
attain maximum level
of physical wellness.
Make sure to include
activities for the
whole family. Your log
should show complete
thought and effort
and be as detailed as
possible.

12. THE FOLLOWING IS AN EXAMPLE OF A
FITNESS PLAN FOR YOUR BASIS.

13. SUPPLEMENTARY ACTIVITY: FAMILY DAY
Submit a narrative report about the actual implementation
of the HRF Plan you designed. Provide proof to support the
narrative report like pictures, video, signatures, or through other
media technologies. It is expected that implementation will take
a while, so you will be given enough time to submit your narrative
report and evidences before the end of the first quarter period.
Assess the HRF plan for the family using the following criteria:
Appropriateness of the HRF activities for the family
Relevance to the needs of the family members
Completeness of the plan

14. THANK YOU!!