Department of Education

P.E. and Health 11

Sets FITT Goals Based on Training Principles to
Achieve and /or Maintain Health-Related-Fitness
Third Quarter – Week 5-6

Manolito Remetio Malihan

Writer

Bernadette Mabini
Validator

Wilson F. Pascual
Edison C. Enerlas
Quality Assurance Team Chair

Schools Division Office – Muntinlupa City

Student Center for Life Skills Bldg., Centennial Ave., Brgy. Tunasan, Muntinlupa City
(02) 8805-9935 / (02) 8805-9940
 The specification demands that you know what FITT stands for and that you
can give a practical example of each element and how it might affect health and
fitness. Sets FITT goals based on training principles to achieve and /or main Health-
Related-Fitness. The FITT Principle or formula is a great way of monitoring your exercise
program. The acronym FITT outlines the key components, or training guideline for an
effective exercise program, and the initials FITT stand for: Frequency, Intensity, Time
and Type.
This module was developed to ensure that our learners are well-assisted toward
achieving the best learning outcomes.
What does FITT stands for?
Frequency: how often you work.
Intensity: how hard you work.
Time: the length of time, or duration, that you work.
Type: the specific type or mode of activity you choose.

Essential Learning Competencies:

Sets FITT goals based on training principles to achieve and/or maintain Health-Re-
lated-Fitness (HRF). PEH11FH-II-J-7
Objectives:
by the end of this topic the students should be able;
• identify and describe training principles of overload, specificity, progression
reversibility and FITT.
• give a simple description of aerobic and an aerobic exercise.
• apply these principles in planning a targeted exercise or training program.

Direction: For each question, choose the letter of the best answer.

1. The FITT principle of training is made up of four parts. Which of the following
statement covers all four parts?
A. How hard and often you work, making sure you do not do too much. Will
avoiding boredom?
B. How long, hard and often you work, will maintaining safety?
C. How hard and often you work, making sure that your training fits the require-
ments of the activity, and that you do not too much?
D. How long, hard and often you work, making sure that your training fits the
requirements of the activity?
2. It is a method as a way of ensuring that training adheres to the principles of
training.
A. FITT B. SMART C. SET D. LET

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3. It refers to the number of times per week you engage in physical activity or
exercise.
A. Frequency B. Intensity C. Time D. Type
4. What type of principle indicates that the training undertaken should be specific
and relevant to the needs of the activity or to the type of sport involvement?
A. Overload C. Reversibility
B. B. Progression D. Specificity
5. It is one of principles that difficulty or exertion level of your physical activity or
exercise.
A. Frequency B. Intensity C. Time D. Type
6. What does FITT stand for?
A. Frequency, Intensity, Time, Track C. Frequency, Individualize,
Time, Type
B. Frequency, Intensity, Time, Type D. Frequency, Intensity, Time,
Tone
7. ______ means that any improvement or change that takes place as a conse-
quence of training.
A. Frequency C. Time
B. B. Progression D. Reversibility
8. What should all training be followed by?
A. Rest and Recovery C. Another training session
B. Rehab and Food D. A Mars Bar to say well done.
9. Which of the following best demonstrates the principle of progressive overload?
A. Ensuring that an athlete's HR is below 70-80% if MHR during each session
B. Gradually increasing the weight & number of reps for strength training
exercises
C. Participating in a variety of activities to develop a range of muscle groups
D. Scheduling 1-2 training sessions each week to maximize training benefits
10. Which of the following statements does not conform to the principle of
specificity?
A. A 100 m runner practicing their sprint starts
B. A games player taking part in a fartlek training session
C. A tennis player practicing their first serves
D. A 50 m freestyle swimmer working on their speed at the track
11. It is gradually increasing the amount of work in training so that fitness gains
occur, but without the potential for injury.
A. Principle of training C. Individual differences
B. Progressive overload D. Rest and Recovery
12. Rodelio Gonzales is 43. Calculate his max heart rate.
A. 220-43 = 177 C. 230 – 43 = 187
B. 200-43 = 157 D. 220 – 54 = 167
13. Which principle of training refers to aligning training activities with the demand
of a particular sport?
A. Reversibility C. Warm up & cool down
B. Specificity D. Variety
14. Which of the following is an example of the principle of reversibility?

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 A. Decreased training intensity leading up to a major competition
B. Decreased level of performance as a result of a break in training
C. Completing exercises for opposing muscle groups in one session
D. Achieving a lower time in an 800m time trial on a second attempt
15. It is a period of time that is allowed for recovery to take place.
A. Rest B. Specificity C. Reversibility D. Flexibility

Direction: Answer the following question.

1. Rhobie was trying to improve his diet, to make it more balanced. Describe the
term ‘balance diet’.
___________________________________________________________________________
___________________________________________________________________________
2. Give one reason why it is important to have a balanced diet.
___________________________________________________________________________
___________________________________________________________________________

TRAINING PRINCIPLES OF OVERLOAD, SPECIFICITY, PROGRESSION, AND REVERSIBILITY

A training program should take into account differences between individuals. An in-
dividual’s goals must be understood; for example, does the performer want to get
generally fit or fit for a particular sport? The individual’s current activity level must be
assessed and initial fitness testing may be appropriate. The age, time available,
equipment available and skill level must be taken into consideration before the fol-
lowing principles of training are applied.
Specificity: The training must be matched to the needs of the sporting activity and
individual.
For example, power training for a javelin thrower is likely to
require very different routines to those which would be
used for badminton players. Relevant power training for
Badminton would simulate some of the movements which
are experienced on the court. An example would be the
use of lunges for strength development. Because this
movement is so important to badminton, training with
lunges is very specific and therefore more effective than
general techniques.
Question:
Why should you NEVER use someone else’s training programmed?
__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________

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Overload: The must work harder than normal so there is some stress and discomfort.
Adaptation and progress will follow Overload because the body will respond to the
stress.
Example – in weight training the lifter will eventually at-
tempt heavier weights or increases reps in order to create
Overload.
Overload can be achieved by increasing Frequency, In-
tensity and the Duration (Time) of the activity.
Task: Can you come up with another example? How
about on the field of sports?
__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________
Progression: Not only do we need to include Overload in our training. It must also be-
come gradually more difficult.
Example – a Weight Lifter will be able to increase the
weight they can lift over time as they increase their inten-
sity, duration and frequency of training.
Reminder – it is important not to ‘over-do it’ otherwise no
training benefit will happen.
Reversibility: Any adaptation that takes place as a result of training will be lost if you
stop training.
Example - a track athlete’s VO2max and Strength will de-
crease if they injure themselves and are unable to train for
a period in time.
Task:
Can you come up with another example of how and
when reversibility may set in?

__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________

AEROBIC AND ANAEROBIC TRAINING

Aerobic exercise is physical exercise that improves the efficiency of the cardiovascu-
lar system and enables it to carry and use more oxygen.
Aerobic capacity can be improved through continuous, steady state (submaximal)
training. The rhythmic classes known as ‘aerobics’ are the most obvious example but
other exercises such as continuous swimming or jogging are also good for aerobic
fitness. This low-intensity exercise must take place over long period of time, from 20
minutes to 2 hours. The intensity of this exercise should be 60-80 percent of your maxi-
mum heart rate.

Anaerobic exercise is when the body is working in the absence of oxygen-for

example, lifting something quickly off the floor or sprinting for a ball. This type of activity
can only be carried out for a short amount of time because it leads to a lack of
oxygen and the build-up of lactic acid.

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Direction. Pick a Sport and write a plan to outline a six-weeks programmed and justify
your activities by referring to all the Principle of Training listed below.

Session1 Session2 Session3

Week
___________________ Monday Wednesday Friday
Sport 1
2
Specificity 3
Progression
4
Overload
Reversibility 5
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Principle of Training: FITT principle

You need to able to explain the components of the FITT principle: Frequency, Intensity,
Time, and Type. You also need to be able to explain the term ‘reversibility’, why it
might occur and what its impact on performance might be.
Frequency is about HOW OFTEN you train. It should be gradually increased, for exam-
ple:

Once a
Once a Twice a
month to
week week
start with
Training more often
can lead to improved performance. Type of training undertaken also dictates the
frequency-aerobic training can be followed 5-6 times per week. Strength training,
however, may only under-taken 3-4 times per week.

Intensity this is about HOW HARD you train. It should be gradually increase, for exam-
ple:
• 1 set of 5 repetitions of 5 kg weight
• 2 sets of 5 repetitions of a 5 kg weight
• 2 sets of 5 repetitions of a 10 kg weight.
Training harder can lead to improved performance. A training zone is often created for aero-
bic training where heart-rate ranges dictate the intensity of training. It is suggested that there
should be training intensity of 60-75 percent of maximal heart rate reserves for average athlete.
Heart Rate & Maximum Heart Rate
Heart rate is measured as beats per minute (bpm). Heart rate can be monitored and meas-
ured by taking your pulse at the wrist, arm or neck. An approximation of maximum heart rate
(MHR) can also be calculated as follows: MHR = 220 – age.

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Target Heart Rate
For beginners a target heart rate zone of 50-70 percent of their maximum of heart rate is a
good place to start. For example, you are 40 years old that gives you a predicted maximum
heart rate of 180 (220 – 40). Multiply 180 by 50% and 70% and your reach a target zone
of 90bpm – 126bpm.

Time this is about HOW LONG you train. It should be gradually increase, for example:

Session 1 = Session 2 = Session 3 =

20 minutes 25 minutes 30 minutes

Training for longer can lead to improved performance. To be effective the duration of training
must take into account the intensity of training.

Type relates to specificity. The closer the match between the type of training and activity, the
better the improvement of performance. A badminton player, for example, will train in all ar-
eas of fitness but will pay particular attention to aerobic and muscular endurance because of
nature of the sport. For Basketball the type or training might include aspects of muscular en-
durance to keep muscles steady for effective aiming.

Activity 1.
Direction. Express what you have learned from the lesson by answering the guide question.
1. As part of his practical exam, Rodelio was asked how he applied the FITT principle in
his PEP (Personal Exercise Program)
Describe how Rodelio could apply one of the components of the FITT.
___________________________________________________________________________________
___________________________________________________________________________________
___________________________________________________________________________________
2. Outline the principle of progressive overload, and state how it can improve fitness.
___________________________________________________________________________________
___________________________________________________________________________________
___________________________________________________________________________________
Activity 2.
Direction. The data in Table 1 shows student resting heart rates over an eight-week period at
the start of a weekly training session.
Note: All students had their heart rate recorded, even if they were unable to physically par-
ticipate in the session that week.
Table1
Week
Student 1 2 3 4 5 6 7 8
Student A 87 85 85 83 82 82 80 80
Student B 80 78 76 74 74 74 78 78
Student C 75 75 74 74 72 70 70 68

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Explain which of the students has been affected by reversibility.
__________________________________________________________________________________________
__________________________________________________________________________________________
__________________________________________________________________________________________

Multiple Choice: Each of the questions or statements below is followed by four

suggested answer. Select the one that is best and write only the letter. Use a sepa-
rate sheet for your answer.

1. Which of the following is not a training principle?

A. Duration C. Progression
B. Overload D. Specificity
2. To make training specific, a sprinter would generally work what energy system.
A. Aerobic C. Inaerobic
B. Anaerobic D. Unaerobic
3. Which of these training principles states that ‘there is a need to work the body
hard so there is some stress and discomfort’?
A. Overload C. Reversibility
B. Progression D. Specificity
4. Overload can be achieved by increasing what training?
A. Duration C. Intensity
B. Frequency D. Any of the above
5. A badminton player practicing the overhead clear and moving a step back
each time he hits 5 successfully to the back of the court would be showing signs
of what training?
A. Overload C. Reversibility
B. Progression D. Specificity
6. Effective training must be ___?
A. Fun C. Tiring
B. Realistic D. All of the above
7. Progression states that over training should become more ____?
A. Advanced C. Strenuous
B. Difficult D. Tiring
8. Reversibility states that performance can _____ if training stop.
A. Decrease C. Improve
B. Deteriorate D. Stay the same
9. It is a period of time that is allowed for recovery to take place.
A. Flexibility C. Reversibility
B. Rest D. Specificity
10. It is a physical exercise that improves the efficiency of the cardiovascular
system and enable to carry and use more oxygen.
A. Aerobic C. Inaerobic
B. Anaerobic D. Unaerobic

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 11. The final part of your workout is called....
A. Cool down C. Eating
B. Conditioning D. Warm-up
12. What does the "F" in F.I.T.T. stand for?
A. Firm C. Focus
B. Fitness D. Frequency
13. The following is about how long be effective the duration of training, EXCEPT.
A. Session 1 = 10 minutes C. Session 2 = 25 minutes
B. Session 2 = 20 minutes D. Session 3 = 30 minutes
14. The following is a good aerobic exercise EXCEPT.
A. Running C. Sprint 100 yards
B. Walking D. Swimming
15. Aerobic exercise is a type of exercise in which oxygen is continuously taken in
for a period of at least how many minutes.
A. 20 minutes C. 40 minutes
B. 30 minutes D. 60 minutes

Sanggunian
Books:
1. OCR PE for GCSE, JOHN HONEYBOURNE
2. Revise EDEXCEL GCSE Physical Education Revision Guide, Jan Simister
3. Health & Wellness, Texas, Linda Meeks & Philip Heit

https://www.teachpe.com/training-fitness/principles-of-training
https:www.pinterest.ph

Answer Key

Pre-Test Post Test

1. D 6. B 11. B 1. A 6. B 11. A
2. A 7. D 12. A 2. B 7. B 12. D
3. A 8. A 13. A 3. A 8. B 13. A
4. D 9. B 14. B 4. D 9. A 14. C
5. B 10. A 15. A 5. B 10. A 15. A

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