FITT PRINCIPLE THAT DEALS WITH PHYSICAL ACTIVITIES

LET’S
REVIEW
SPORTS AND PRINCIPLE

To determine the standard
principle of Physical Activity;
OBJECTIVES
01
03 To compute the standard in
maximum heart rate of a
person; and
To identify the concept of
FITT Principle situation
analysis
02
04 To execute properly the FITT
Principle through physical
activity.

F.I.T.T.
Principle
2ND QUARTER

What is F.I.T.T. Principle
• Understanding the F.I.T.T. principle helps you
create a workout plan which will be beneficial
in reaching your fitness goals. F.I.T.T. stands for
frequency, intensity, time, and type of exercise.
• These are the four elements you would like to
believe to make workouts that suit your goals
and fitness level.

FACTORS DEFINITION
FREQUENCY Number of meeting in a
week
INTENSITY Effort level of the
exercise
TIME Period covered in an
exercise
TYPE Kind of activity
F.I.T.T.
Principle

FREQUENCY
dentify in the workout
cy—how often you
often depends on a
including the sort of
oing, how hard you're
ness level, and your
es a week is a safe
component of health-
ess.

FREQUENCY
 The first thing to identify in the workout
plan is frequency—how often you
exercise.
 Your frequency often depends on a
spread of things including the sort of
workout you're doing, how hard you're
working, your fitness level, and your
exercise goals.
 Three to five times a week is a safe
frequency for each component of health-

PROVOKING QUESTION?
Why do we need consider
FREQUENCY in terms of
Physical Activity or
Training?

Intensity
 refers to how hard you work during the
physical activity period. Intensity is often
measured in several ways, counting on the
health-related component.
 For instance, monitoring pulse rate is a
technique to measure intensity during aerobic
endurance activities but gives no indication of
intensity during flexibility activities.

PROVOKING QUESTION?
INTENSITY in terms of
Physical Activity or
Training?

HOW TO COMPUTE THE
TARGET HEART RATE
1. Get the Maximum Heart Rate.
MHR = 220 - ________ (your age) MHR =____________
2. Determine the Heart Rate Reserve.
HRR = MHR – ______________ (Resting Heart Rate) HRR= _____________
3. Take 60% and 80% of the HRR
a. 60% x HRR = _________ b. 80% x HRR = _________
3. Add each HRR to Resting Heart Rate (RHR) to obtain the Target Heart Rate
(THR) range.
a. 60% HRR ___ + ______ = ______ beats per minute (RHR)
a. 80% HRR ___ + ______ = ______ beats per minute (RHR)

Time
Time is the length of the physical
activity. Considering the other
aspects of the F.I.T.T principle,
time differs depending on the
health-related fitness
component targeted.

PROVOKING QUESTION?
TIME in terms of Physical
Activity or Training?

Type
• Type refers to the definite physical activity selected to improve a
component of health-related fitness.
• For example, a person who wants to improve the arm strength
should exercise the triceps and biceps, while an individual
who wants to improve aerobic endurance needs to execute
some other aerobically challenging activities such as jogging,
running, swimming.

PROVOKING QUESTION?
TYPE in terms of Physical
Activity or Training?

Situational Analysis
FREQUENCY INTENSITY TIME TYPE

After a long tiring day at work,
Genesis decided to run at night
since that is the only time for her
workout.

Martin enrolled in Zumba dance
exercises, he was reminded by his coach
to be in the venue from Monday,
Wednesday and Friday.

Joe is done developing his muscle in his
chest, so he decided to have push his
self at least 50 push ups to develop core
body.

Matt decided to cope with his missing
training last September, so he doubled his
time for the upcoming physical
examination in NAPOLCOM, he workouts
from 5:00 am to 9:00 am everyday.

Matt decided to cope with his missing
training last September, so he doubled his
time for the upcoming physical
examination in NAPOLCOM, he workout
from 5:00 am to 9:00 am everyday.

During the R1AA training in Arnis, Eula
always reminded the team to be aware of
their weight, they need to push themselves
in the most intensive training they should
be.

During the R1AA training in Arnis, Eula
reminded the team to be aware of their
weight, they need to push themselves in
the most intensive training they should be.

Why do we need to consider
the FITT principle in any form
of PHYSICAL ACTIVITY?
To ponder…

What are the part of
Exercise Program?

Part of an Exercise Program
 A warm-up is essential prior to actual
workload as it prepares the body for
more strenuous activity. It increases
the blood flow to the working muscles
without an abrupt increase in lactic
acid accumulation. According to
research, the warmer the body and
muscle, the higher the muscular
output.

 A good warm-up also prepares the heart,
muscles, and joints for the next activity by
decreasing joint stiffness and increasing the
nerve impulses.
 Cool-down is essential after a workout as it
permits the pre-exercise heart rate and
blood pressure for a gradual recovery.
Cooling down may be most vital for
competitive endurance athletes, like
marathoners, because it helps regulate
blood flow.

● Warm-up - At least 5 to 10 minutes of low to
moderate intensity aerobic exercise or
resistance exercise with lighter weights.
● Conditioning -15 to 60 minutes of aerobic,
resistance, neuromuscular, and/or sport
activities
● Cool-down - At least 5 to 10 minutes of low to
moderate intensity aerobic exercise or
resistance exercise with lighter weights
● Stretching - At least 10 minutes of stretching
exercises performed after the warm-up or cool-
down phase

GALAW PILIPINAS IN BLIND FOLD
1. Bring your own blind folds. Strictly no borrowing.
2. Wear your PE attire starting next week according
to your schedule.
3. Practices with your classmates outside the school
is not ALLOWED.
PERFORMANCE TASK #1

GALAW PILIPINAS IN BLIND FOLD
1. Learn the dance according to the
counting of the dance.
2. Memorize the dance steps.
TIPS IN THE PERFORMANCE TASK

ACTIVITY
PAPER TO BE
SUBMITTED

THIS IS A GRAPH
Mercury is the closest planet
to the Sun
Venus has a beautiful name,
but it’s terribly hot
HALF MARATHON
MARATHON
*To modify this graph, click on it, follow the link, change the data and
paste the new graph here, replacing this one

THIS IS A GRAPH
*To modify this graph, click on it, follow the link, change the data and
paste the new graph here, replacing this one
to the Sun
5KM RACE
8KM RACE

SIX COLUMNS
to the Sun
MARATHON
HALF MARATHON
Despite being red, Mars is a
cold place, not hot
8KM RACE
It’s a biggest planet
in the Solar System
5KM RACE
This is the ringed planet. It’s
a gas giant
RELAY
Neptune is the farthest planet
from the Sun
KIDS RUN

PERCENTAGE
to the Sun
HALF MARATHON
MARATHON
Earth is the beautiful planet
we live on
8KM RACE

PERCENTAGE
50% 75%
to the Sun
MARATHON
HALF MARATHON

THIS IS AN INFOGRAPHIC
to the Sun
MARATHON
but it’s hot
RELAY
cold place, not hot
KIDS RUN

RANK NAME CATEGORY TIME
1 Mike Smith M30-34 02:37:01
2 Rodrigo Lopez M30-34 02:37:22
3 Shanfu Hiak M35-39 02:45:33
...
...
RANKING

MARATHON ROUTES
Here you could describe it a
little bit
START
Here you could describe it a
little bit
FINISH

TIMELINE
to the Sun
REGISTRATION
cold place, not hot
START RUNNING
GET RACE KIT
01 02 03

● Exclusive Tech Tee included
● Special treats from event partners
● Bonus reward with the Run Happy combo
● Medal to all finishers
● Results, leaderboard, and more fun
● Early Bird opportunities for next races
RACE KIT

$16,000,000
raised funds for social impact and
community good
+1,500
Volunteers, staff and partners
+65
Runners from different countries

Venus has a beautiful name and is the second planet from the Sun. It’s
terribly hot, even hotter than Mercury, and its atmosphere is extremely
poisonous. It’s the second-brightest natural object in the night sky after the
Moon
RUN & FUNDRAISE

OUR TEAM
Here you could describe the topic
of the section
TOMMY
of the section
JOHN
of the section
ANNA
of the section
LILY

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ALTERNATIVE RESOURCES
ICONS
● Gym Icons Pack
VECTORS
● Marathon race I
● Marathon race II
● Marathon race III
● Fluid poster collection
● Happy canada day city and flags
● Hand-drawn canada map infographic
IMAGE
● Young runner woman at stadium
● High angle of man and woman jogging together
● Full shot people running outdoors
● Long shot man running outdoors
● Couple on summer sports
● Fit man running outdoors full shot
● Side view young woman running outdoors
● Sporty woman running on stadium track
● Fit athlete running outdoor

RESOURCES
ICONS
● Gym Icons Pack
VECTORS
● Marathon race I
● Marathon race II
● Marathon race III
● Abstract sale instagram story collection
● Flat Canada map infographic
IMAGE
● Sportive running at marathon on stadium
● Young woman running along country road
● Front view of fit man posing while wearing tank
top with crossed arms
● Indoors mature woman wearing pink sport
clothes
● Pretty asian woman sitting at her workplace
● Black smiling man profile

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FITT PRINCIPLE THAT DEALS WITH PHYSICAL ACTIVITIES

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