PHYSICAL

EDUCATION 11
Set Fitness Goal
OBJECTIVES
1. Discuss the FITT principles and principle of
physical activity in helping to
develop a private exercise preparation;
2. Create the fitness plan based on the FITT
principle and principle of physical
activity to reach a fitness goal;
OBJECTIVES
3. Evaluate the potential benefits of FITT
principles;
4. Perform moderate to vigorous physical
activities based on the programmed
fitness plan.
MOTIVATION
Principles of Physical Activity
Overload Principle
Overloading will be achieved by
following the acronym FITT:
Frequency: Increasing the number of times you train per
week
Intensity: Increasing the problem of the exercise, for
instance, running at 12 km/h
rather than 10 or increasing the load you're squatting with.
Overloading will be achieved by
following the acronym FITT:
Frequency: Increasing the number of
times you train per week
Intensity: Increasing the problem of the
exercise, for instance, running at 12 km/h
rather than 10 or increasing the load you're
squatting with.
Overloading will be achieved by
following the acronym FITT:
Time: Increasing the length of your
training time for every session, for
instance, cycling for 45 minutes
rather than 30.
Overloading will be achieved by
following the acronym FITT:
Type: Increase the intensity of the
training. For instance, progress
from walking to
running
Principle of Progression
A gradual and systematic increase
within the workload over a period of
time will lead to improvement in
fitness without risk of
injury.
Principle of Progression
For instance, the athlete who
exercises vigorously only on
weekends violates the principle of
progression and may not see
obvious fitness gains.
Principle of Progression
Principle of Progression
also stresses the
requirement for correct rest
and recovery.
Principle of Progression

Continual stress on the

body and constant
overload will lead to
exhaustion and injury.
Principle of Progression
You ought not to train hard
all the time, as you'll risk
overtraining and
a decrease in fitness.
Principle of Specificity
"Practice makes perfect." Well, this is
often theprinciple of specificity in
action. This principle simply states that
exercising a specific piece or
component of the body primarily
develops that part.
Principle of Specificity
The principle of specificity implies
that to become better at a selected
exercise or skill, you need to
perform that exercise or skill.
Principle of Specificity
For example, a cyclist should be
trained in cycling and a runner should
be trained in running. Use the
acceptable sort of exercise that directly
improves your target muscles.
Principle of Reversibility
Development of muscles will happen if regular
movement and execution are completed. If
activity ceases, it will be reversed. This shows
that benefits and changes achieved from
overload will last as long as training is
continuous.
Principle of Reversibility
On the flip side, this also implies that the
detraining effect will be reversed once training
is resumed. Extended rest periods reduce fitness
and therefore the physiological effects diminish
over time which throws the body back to its
pre-training condition.
Principle of Reversibility
Note: The effect of training
will be lost if the training is
discontinued.
 The F.I.T.T
Principle of Physical
Activity
Body Composition
FACTOR DEFINITION
FREQUENCY Number of meeting in a week
INTENSITY The effort level of the exercise
TIME Period covered in an exercise
session
TYPE Kind of Activity
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.
Frequency

Three to five times a week is

a safe frequency for each
component of health-related
physical fitness.
For cardio:
Include your goal, guidelines recommend
moderate exercise five or more days every
week or intense cardio three days every
week to improve your health. If your goal is
to lose weight, you'll need to work often up
to six or more days a week.
For strength training
The suggested frequency is two to three non-
consecutive days a week, it should be one to
two days between sessions. If you are doing a
split routine, like the upper body at some point
and lower body subsequent, your workouts are
going to be more frequent than total body
workouts.
INTENSITY
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.
FOR CARDIO
You will usually monitor intensity by heart rate or
pulse rate. The recommendation for steady-state
workouts is at a moderate intensity and for interval
training, it should be done at a high intensity for a
shorter period of time.
FOR CARDIO
You will usually monitor intensity by heart rate or
pulse rate. The recommendation for steady-state
workouts is at a moderate intensity and for interval
training, it should be done at a high intensity for a
shorter period of time.
HOW TO GET YOUR MAXIMUM
HEART RATE
1. Get the Maximum Heart Rate.
MHR = 220 - ________ (your age) MHR
=____________
HOW TO GET YOUR MAXIMUM
HEART RATE
2. Determine the Heart Rate Reserve.
HRR = MHR – ______________
(Resting Heart Rate) HRR=
_____________
HOW TO GET YOUR MAXIMUM
HEART RATE
3. Take 60% and 80% of the HRR
a. 60% x HRR = _________
b. 80% x HRR = _________
HOW TO GET YOUR MAXIMUM
HEART RATE
4. Add each HRR to the Resting Heart Rate (RHR) to obtain the
Target Heart Rate (THR) range.
a. 60% HRR ___ + ______ = ______ beats per minute (RHR)
b. 80% HRR ___ + ______ = ______ beats per minute (RHR)
HOW TO GET YOUR MAXIMUM
HEART RATE
4. Add each HRR to the Resting Heart Rate (RHR) to obtain the
Target Heart Rate (THR) range.
a. 60% HRR ___ + ______ = ______ beats per minute (RHR)
b. 80% HRR ___ + ______ = ______ beats per minute (RHR)
HOW TO GET YOUR MAXIMUM
HEART RATE
Note: Your resting pulse rate is
the number of times your heart
beats per minute after you are
at rest.
TRIVIA
When it comes to resting heart rate, lower is
healthier.
It means your heart muscle is in good condition and
it does not need to work strongly to maintain a
steady beat. Studies found out that a greater resting
pulse rate is connected with poor physical fitness
and high blood pressure and body weight
TIME
Time is the length of the physical
activity. Considering the other
aspects of the F.I.T.T principle, the
time differs depending on the
health-related fitness component
targeted.
TIME
For cardio: The suggested cardio exercise is 30 to
60 minutes but the duration of
your workout depends on the type of exercise.
For a beginner, you might start with
a workout of 15 to 20 minutes. If you're doing
steady-state cardio, like going for a
run, you may exercise for 30 minutes to an hour.
TIME
If you're doing interval training and
working at a high intensity, your workout should
be shorter, around 20 minutes to
a half-hour
TIME
For strength training: How long you lift weights
depends on the type of workout you're doing and
on your schedule. For a total body workout, you
may take up to an hour, but a split routine may
take less time because you're working for fewer
muscle groups.
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.
TYPE
For Cardio: Cardio is changeable since any activity
that makes your heart rate up counts. Dancing,
running, walking, jogging, and cycling are some of
the wide variety of activities you may choose.
Having more than one cardio activity helps reduce
boredom.
TYPE
For strength training: Strength training workouts
can also offer a variety of exercises. It includes any
exercise using resistance like dumbbells, barbells,
machines, and many others to work your muscles.
You may also use your body as a resistance tool.
You may change the type of your strength workout
depending on
your goal.
How to Use the F.I.T.T Principle
in Your Workout
THANK YOU FOR
LISTENING!