The document discusses the FITT principle for exercise, which stands for frequency, intensity, time, and type. It provides guidelines for developing a personalized fitness program using FITT. Frequency refers to how many times per week one exercises. Intensity means how hard the exercise is. Time is both the duration of exercise sessions and the time of day. Type refers to what kind of exercise is being done, such as cardio, strength, or flexibility training.

1. THE FITT
PRINCIPLE
by Donita Ann B. Mallillin, LPT

2. Learning Objectives
Identify the
general FITT
guidelines for
weekly exercise.
1
Demonstrate an
understanding of
the concepts of
FITT principle.
2
Appreciate the
importance of
exercise principles
to an individual’s
training.
3

3. Table of Contents
01 INTRODUCTION
03 FITT GUIDELINES
02 FITT PRINCIPLE
04 SUMMARY

4. INTRODUCTION
01.

5. The FITT Principle is a helpful
guide in designing a personalized
fitness program that will address
the current fitness level and trigger
positive adaptations. It helps you
create a workplan that will be
more effective in reaching your
goals.

6. FITT PRINCIPLE
02.

7. FREQUENCY
Usually we measure this by number
of days each week. Frequency is a
key component of the FITT
Principle. Remember that it’s
important to know why you’re
exercising and what you want to
achieve before rushing into any
exercise program.

8. INTENSITY
We might categorize this as
low,
moderate, or high intensity.
The best way to gauge the
intensity of your exercise is to
monitor your heart rate.

9. TIME
Time refers to the time of day
you exercise and how long
each session lasts. The time
dedicated to exercise usually
depends on the type of
exercise undertaken.

10. TYPE
Type refers to what kind of
exercise you are doing. For
example, you might do
cardiovascular activity,
strength training, or a
combination of the two.

11. FITT GUIDELINES
03.

12. General FITT Guidelines for Weekly Exercise
FREQUENCY INTENSITY TIME TYPE
Daily
moderate
exercise is
ideal, but try to
exercise a
minimum of 3-
5 days per
week.
Moderate to
vigorous
intensity
exercise is
recommended
for adults.
30-60 minutes
per day.
To maintain a
well-balanced
fitness level,
perform a
variety of
exercies
including
cardio, strenth,
and flexibility
training.

13. SUMMARY
04.

14. Summary
How often
you exercise
FREQUENCY
How hard
your exercise.
INTENSITY
How long you
exercise
TIME
What kind of
exercise you
do
TYPE

15. IT’S A SLOW
PROCESS, BUT
QUITTING WON’T
SPEED IT UP.

16. Thank you!
Do you have any questions?
Donita Ann B. Mallillin
+91 620 421 838
donitaannmallillin@gmail.com