ADAPTIVE TEACHING GUIDE

MET 4: Principles of Training Program Lesson: FITT Principles

Prerequisite Content-knowledge:

Before diving into the FITT Principles, students should have a basic understanding of:
 Basic understanding of the benefits of exercise for physical health.
 Familiarity with different types of exercise (cardio, strength, training, flexibility).
Prerequisite Skill:
 Ability to identify basic body parts and muscle groups.

Prerequisites Assessment:
Quick Quiz: Body Basics
 Can you name one way to exercise to help your body stay healthy?
 Exercise comes in many forms! Can you think of two different activities that count as
exercise? (This can be anything from running to dancing!)

Pre-lesson Remediation Activity:

1. For Students who struggle with exercise types, provide a brief explanation and picture examples.

2. For Students unfamiliar with body parts, use diagrams or kinesthetic activities (touching elbows, knees,
etc.) to reinforce understanding.

Introduction: 10 Mins.
Hello students! For this module, you are going to learn about the Principle of Training Program (FITT
principles). You are expected to finish this module for 3 sessions (1 hour each).
This lesson will help you incorporate the various factors in designing a fitness exercise plan based on the
FITT Principle. At the end of this module, it is projected that you will be able to set realistic fitness goals for
sustained physical activity participation. 4. Topic 4 – Lesson 4 will cover the following: FITT Principles, FITT
Goals, Aerobic Exercises, Anaerobic Exercises and Resistance exercises (for muscle and bone
strengthening).
Objectives:
A: Incorporate the various factors in designing a fitness exercise plan based on the FITT Principle.
B. Design an appropriate fitness conditioning plan based on the guiding principle.
C. Imbibed the essence of the FITT principle in achieving the desired conditioning plan through
proper fitness goal-setting.
Student’s Experiential Learning:
Topic 4-Lesson 4: FITT principles
I. Activating Prior Knowledge Prerequisite Assessment: Diagnostic Test (Multiple Choice) To check on your
readiness for the learning experience, please answer the multiple-choice diagnostic test by writing the letter
of the correct answer in the column provided

1. What should all training be followed by?

a. Rest and Recovery b. Rehab and Food
c. Another training session d. A Mars bar to say well done
2. The loss of fitness due to inactivity is:
a. Reversibility b. Specificity
c. Ten Percent Rule d. Overtraining
3. Progression that is too slow will result in:
a. Slow and Painful b. Limited Improvement
c. Boredom d. Chronic Fatigue
4. A principle of training dictating that overload should be increased gradually during the course of physical
fitness program is the:
a. overload-principle b. progression principle
c. recuperation principle d. specificity principle
5. A basic principle of physical conditioning that states that in order to improve physical fitness the body of
specific muscles must be stressed:
a. specificity principle b. recuperation principle
c. progression principle d. overload principle
Let’s see how you did on the diagnostic test. Put a checkmark on the boxes based from your diagnostic test
score.
● Excellent 8-10
● Good 5-7
● Fair 2-4
● Needs improvement 0-1
Students with Excellent to Good assessment, you may proceed to Lesson 4: FITT principles.
● Students with Fair to Needs Improvement diagnostics test results you are provided with additional
Learning materials for the Principles of Fitness in Activity 2 to strengthen the necessary prerequisite
concepts for you to be able to proceed to Lesson 4: FITT principles

Activity 2: Additional Learning Materials for the Principles of Fitness

 Regular physical activity and exercise on a weekly basis may have a favorable influence on an
individual's overall health and enhance many aspects of physical fitness. However, if a physical
activity program is not created with key exercise training concepts in mind, an individual's personal
physical fitness goals may not be met. Adherence to particular exercise training concepts may
contribute to the establishment of an effective and planned physical activity schedule. These
principles must be present in the planned physical activity program to achieve one’s personal fitness
goal: overload (body must work harder), specificity (muscles adapt specifically to the overload),
recuperation (recovery), progression (gradually increase of workload), and reversibility (too much rest
may be counterproductive).
Question:
1. How might an individual utilize the Overload Principle to enhance cardiorespiratory (aerobic)
endurance while training for a marathon? Hint: Exertion of “greater than normal load” by
progressively increasing total weekly mileage during the training regimen.
2. What personal, environmental, and behavioral factors should you personally consider when planning
your own workout program?
Lesson 4: FITT principles
Point for Reflection (Formative Questions):
 1.How can these principles of training program contribute to the success of any fitness activity?
 2.Why is program planning and designing specific fitness programs essential for any physical
activity?
 3. What characteristics or values are needed in order to create an appropriate fitness program?

Part I. What to Know (FITT principles)

 Physical Fitness Training Principles serve as a starting point for every person's program design.
People's lives are heavily influenced by physical exercise. Exercise puts stress on your body,
whether you do it for fun or to attain a specific objective. Understanding physical fitness principles will
enable you to measure the stress (exercise load) imposed on oneself in order to make training safe
and effective while also assisting you in reaching your goals.
FITT Principles
 Understanding the F.I.T.T. concept allows you to develop a training plan that will help you achieve
your fitness goals more effectively. F.I.T.T. is an acronym that stands for frequency, intensity, time,
and type of exercise. These are the four factors to consider when designing workouts to meet your
objectives and fitness level.

 The F.I.T.T. concept provides a simple framework for updating and refining any training plan. Adjust
any of the four characteristics to focus on other goals and keep progressing.

 F = Frequency of training - this refers to how often you will exercise or the number of training ‘session
either daily or weekly in order to find a balance that provides just enough stress for the body to adapt
and also allows enough rest time for healing

 I = Intensity of training - this refers to the amount of effort or work that must be completed in a
specific exercise and this too requires a good balance to ensure that the intensity is hard enough to
overload the body, but not so difficult that it results in over training, injury or burnout.

 T = Type of training - What type of exercise will you be doing? Will an exercise session be primarily
cardiovascular, resistance training or a combination of both? And, what specific exercises will you
perform.

 T = Time of training (duration) - the amount of time spent training per session or per day. This will
vary based on the intensity and type.
FITT Goals Setting
 The F.I.T.T. concept describes how to manipulate your program to get in shape and get greater
outcomes. It also teaches you how to vary your routines to avoid boredom, overuse injuries, and
weight reduction plateaus.

 Walking three times a week for 30 minutes at a moderate speed, for example, may be a terrific place
for a novice to begin with an exercise regimen. However, your body adjusts to these routines within a
few weeks. As a result:
● You burn fewer calories. The more you work out, the easier it is to do the exercises
because your body becomes more efficient.
● Weight loss stalls. Your new workouts may lead to weight loss, but when you weigh
less, you expend fewer calories moving your now-smaller body.
● Boredom sets in. Doing the same workout for weeks or months on end can get old,
eating into your motivation to exercise. It's at this point you want to manipulate one or more of the F.I.T.T.
principles. For example, you might:
● Change frequency by adding another day of walking
● Change intensity by walking faster or adding some hills or running intervals
● Change time by walking for a longer time each workout day
● Change the type of workout by swapping one or more of your walks for swimming or
cycling

Activity 3:
FITT Plan Using the FITT template below, you are going to make your own workout routine. Consider your
limitations on what exercises are applicable for you each day. You are going to decide on what form of
exercise you will do on each day.
FITT Principle Day 1 Day 2 Day 3 Day 4 Day 5
Frequency
Intensity
Time
Type
Part II. What to process
 To achieve one’s fitness goal is to familiarize with the different types of exercises.

 Aerobic Exercises

as defined by the American College of Sports Medicine (ACSM), is defined as rhythmic

exercises that use vast muscle group. The term "aerobic" means "with oxygen," which
describes what happens in the body during this form of activity. When humans do aerobic
exercise, their hearts pump oxygenated blood to their working muscles, allowing them to burn
fuel and move. It is important to note that the body can only burn carbohydrates and fats in
the presence of oxygen. Aerobic exercise is any type of exercise or activity that involves the
usage of the aerobic metabolism. As a result, oxygen is critical in supplying energy to
maintain any activity. Aerobic exercise is used to build cardiovascular fitness, which is the
most essential of the five components of health-related fitness.

 Anaerobic Exercises and Resistance exercises (for muscle and bone strengthening)
The ACSM characterizes anaerobic exercise as short, intense physical activity that is fueled
by energy sources within the contracting muscles. Those types of activities include
weightlifting, sprinting, and high-intensity interval training (HIIT). “Anaerobic” means “without
oxygen.” Instead of receiving energy through oxygenated blood in aerobic exercise,
anaerobic exercise requires the body to break down carbohydrates from blood glucose or
glucose stored in muscle. Because the body doesn’t rely on oxygen in anaerobic exercise,
people can only exercise in this capacity for a short amount of time.

Anaerobic exercise is defined as short duration, high intensity exercise lasting anywhere from merely
seconds up to around two minutes.

Activity 4: Fitness Exercise

Even with limited space and equipment, you can still perform aerobic and anaerobic exercises at
home. Perform the following aerobic and anaerobic exercises. Before you engage with the exercises
provided on the table, you must not forget to execute the essential exercises to prepare your body for
the drills and exercises.
● Warm up - walk for 2 minutes
● Stretching - 3 minutes
FITT Plan Day 1 Day 2
Frequency Twice a Week Twice a Week
Intensity Jog in place - 5 minutes per set Push Ups- 7 repetitions per set
Jumping Jacks - 12 repetitions per set Weight lift (using a 1L plastic Coke) - 10
Burpees - 5 repetitions per set repetitions per set
High knees - 12 repetitions per set Lunges - 16 repetitions per set
Mountain climber - 20 repetitions per se Jump squats - 10 repetitions per set
Tuck Jumps - 10 repetitions per set
Time 30 – 45 minutes 30 – 45 minutes
Type Aerobic Exercises Anaerobic Exercises
Synthesis: In this lesson, you were helped to create a workout routine that is appropriate for your ability and
realistic fitness goal based on the FITT principles. You understood that to pursue one’s fitness goal is to
insert change in order for the body to adapt to the specific workload. When used correctly, FITT allows you
to push your limitations just enough to create improvement without damaging your body. It also reduces your
chances of acquiring diseases such as hypertension, obesity, or diabetes. Part III - What to Reflect and
Understand At this part of the lesson, you will also be provided with activities that will assess the mastery of
your understanding and deepen your knowledge regarding your Principle of Training Program (FITT
principles). Reflect on your self-assessment results by answering the guide questions below. RUA of a
Student’s Learning: Students are expected to incorporate the various factors in designing a fitness exercise
plan based on the FITT Principle. Guided Questions: 1. What are the factors that hinder you from achieving
your FITT Goal? 2. What implications must be made in order for you to consistently pursue your FITT goal?
3. Does your own FITT Plan applicable to anyone? How so? Post Lesson Remediation: This section is for
students who still have difficulty in MET 4: Lesson 4 You need to watch supplementary videos for aerobic
and anaerobic exercises for you to be guided on what exercises are suitable/appropriate for your FITT Plan.
Video number 1: https://youtu.be/keDVHRb8AuM Video number 2: https://youtu.be/ZFKALI4sb18 After
watching the supplementary videos, you are going to construct your own FITT Plan. (Please refer to Activity
3 for the format)