SAMPLE ACTIVITY FOR PATHFIT/PHYSICAL EDUCATION
ACTIVITY: “Build–Test–Reflect: FITT in Action”
Course: PATHFIT 2/ Physical Education
Activity Type: Group Activity/Performance Task
Group Size: 4–5 students
Time: 30–45 minutes
Learning Objectives
At the end of the activity, learners should be able to:
1. Cognitive: Explain the FITT Principle (Frequency, Intensity, Time, Type)
2. Psychomotor: Apply FITT components in a simple physical activity
3. Affective: Demonstrate cooperation, safety, and responsibility
4. Health Literacy: Design a basic, safe fitness plan for personal health
Materials
FITT worksheet / paper
Stopwatch or phone timer
Open space (classroom or court)
Pen
Directions: Create and design a 30-Day personal fitness program using the FITT Principle based on
a specific fitness goal. Each group will choose specific exercises to work and improve. Demonstrate
the finalized FITT Principle in class.
F.I.T.T PRINCIPLE
Cardiovascular Muscular Muscular Flexibility
Endurance Endurance Strength
Frequency Exercise 4 times per Exercise 2-4 Weight train 2-4 Daily Stretching
week times per week times per week (Yoga, Tai Chi,
etc.)
Intensity Train at 60-80% of Add or maintain 60-75% of max 3 Stretch muscles
target heart rate weight and sets of 8-12 and hold beyond
repetitions. repetitions. its normal length.
Time 20-60 minutes per About 30-60 About 30-60 Hold each
session. minutes. minutes. stretch 10-15
seconds.
Type Any aerobic activity Resistance Anaerobic Stretches that
keeping the heart training yoga, activities such as allow the body to
rate within the target Pilates, light weight lifting and move through
zone. weights. sit ups the full range of
motions.
RUBRICS
Build–Test–Reflect: FITT in Action Rubrics
Criteria Unsatisfactory Satisfactory Excellent
1 pts 2 pts 3 pts
Current Fitness Level Unsatisfactory Satisfactory Excellent
No definition or Student defines current Student clearly defines
justification of current fitness level as either current fitness level as
fitness level provided. "Beginner," "Fairly either "Beginner,"
regular," or "Frequent," "Fairly regular," or
but does not provide "Frequent" exerciser,
SAMPLE ACTIVITY FOR PATHFIT/PHYSICAL EDUCATION
justification for and provides
personal definition. justification for
personal definition.
30-day plan Unsatisfactory Satisfactory Excellent
For beginner For beginner For beginner
exercisers: 0-11 exercisers: 12 exercise exercisers: 13 or more
exercise plans created plans created per 30- exercise plans created
per 30-day period. day period. per 30-day period.
For fairly frequent For fairly frequent For fairly frequent
exercisers: Less than exercisers: 20 exercise exercisers: 21 or more
0-19 exercise plans plans created per 30- exercise plans created
created per 30-day day period. per 30-day period.
period.
For frequent For frequent
For frequent exercisers: 24 exercise exercisers: 25 or more
exercisers: Less than plans created per 30- exercise plans created
0-23 exercise plans day period. per 30-day period.
created per 30-day
period.
F.I.T.T. Principle Unsatisfactory Satisfactory Excellent
Less than half of all Most of the exercise All of the exercise
exercise plans created plans created include plans created include
include all 4 all 4 components of the all 4 components of the
components of the F.I.T.T. principle. F.I.T.T. principle.
F.I.T.T. principle.
Organization/Clarity Unsatisfactory Satisfactory Excellent
Calendar appears Calendar appears Calendar is highly
unorganized, difficult to somewhat organized, organized, very easy to
read, and includes is fairly easy to follow, follow, includes
spelling errors; not and includes few virtually no spelling
visually appealing. spelling errors; errors; very visually
somewhat visually appealing.
appealing.
PREPARED BY:
JACQUILINE S. GEE
Bachelor of Secondary Education – PEHMA Major