Pre - Test
Directions: Choose the
letter of the best
answer. Write the
chosen letter on a
separate sheet of paper.
1. What is the first element you should set up
when planning a workout plan? It refers to
how often you exercise.
A. Frequency B. Intensity C. Time D. Type
2. What is the most basic principle in physical
activity that indicates doing more than normal for
improvement to happen?
A. Overload Principle C. Reversibility Principle
B. Progression Principle D. Specificity Principle
3. What do you call the duration or the length of a
session of physical activity?
A. Frequency B. Intensity C. Time D. Type
4. What principle in physical activity is defined as
a gradual increase in exerting effort or load that is
done not too slowly, nor too rapidly?
A. Overload Principle C. Reversibility Principle
B. Progression Principle D. Specificity Principle
5. Jogging, dancing, lunges, brisk walking, squats,
and planking are examples of what FITT principle?
A. Frequency B. Intensity C. Time D. Type
6. The effect of training will be lost if the training
is discontinued. Which principle of physical
activity does it refer to?
A. Overload Principle C. Reversibility Principle
B. Progression Principle D. Specificity Principle
7. Which of the FITT principles discuss the effort
level of the exercise?
A. Frequency B. Intensity C. Time D. Type
8. Cardo does jogging, running, and dancing to
improve his cardiovascular endurance. What
principle of physical fitness does it manifest?
A. Overload Principle C. Reversibility Principle
B. Progression Principle D. Specificity Principle
9. What are the four principles of the F.I.T.T.
formula?
A. Frequency, Intensity, time, type
B. Freedom, idleness, time, type
C. Fun, intensity, time, type
D. Fast, intense, time, type
10. Which term refers to the body needs time to
adapt to the demands placed on it?
A. Principle of Overload
B. Principle of Recovery
C. Principle of Progression
D. Principle of Variation
Answer 1.A 6.C
2.B 7.B
Key 3.C 8.D
4.A 9.A
5.D 10.B
Good
morning!
Presented by Ms. Jane
Health Optimizing Physical Education III
FITT
Principles
Ma’am Aiselle Jane Gasoh
Lesson Objectives
A B C
The students should
The students should The students should
be able to show
be able to distinguish be able to create a
appreciation on the
the basic principles of personal fitness
importance of fitness
fitness training. training plan.
training through
accomplishing group
work.
The FITT Principle is an acronym for
Frequency, Intensity, Time, and
Type. These are critical factors in
designing an exercise program to
address the current fitness status
and trigger positive adaptation.
FREQUENCY
FREQUENCY – is the number of sessions in a
week.
NOTE: Beginners should exercise less
frequently as compared to athletes.
INTENSITY
INTENSITY – is the difficulty
level of the exercise or
work demands.
NOTE: It is important to set
a more challenging
workload than one is used
to.
TIME
TIME – is the duration or distance
covered in an exercise session.
NOTE: An exercise performed at a
high intensity cannot be sustained
for an extended period.
TYPE
TYPE – is the mode of exercise
or activity.
NOTE: Choose a type of exercise
influenced by your fitness goal
and current fitness level.
FITNESS GOAL
A fitness goal is a specific
training objective or physical
challenge you set for yourself.
Improving fitness is an essential
goal for achieving optimum
health. A fitness objective must
be S.M.A.R.T.
S.M.A.R.T
• SPECIFIC - is the what, where and how of
the goal.
• MEASURABLE - is how you will evaluate
whether or not you met the goal.
• ACHIEVABLE - is setting a goal that you can
accomplish.
• REALISTIC - is setting a goal that is
challenging but attainable.
• TIMELY – relates to when you want to
achieve your goal by and what time frame
you have to reach your goal.
Consistency, willpower, and
knowledge are crucial in the
quest for fitness growth.
HOW TO USE FITT PRINCIPLE?
1. Changing the frequency by adding
another day of walk
2. Changing the intensity by walking
faster or adding some running
intervals
3. Changing the time spent walking each
workout day
4. Changing the type of workout by
swimming, cycling, or running.
Principle of Progression
As your body gets used to your workout
routine, you'll need to switch things up.
This can mean that you have to gradually
add more weight, time, or intensity to your
training in order to improve.
Principle of Variation
The principle of variation supports the idea
that you should find different ways to
achieve your fitness goals. The principle of
variation helps you get better at sports in
a more consistent way.
Principle of Overload
• States that the body must work harder that
what it is used to in order for it to adapt.
• It answers the question “how hard?’
• Exercise should not be performed until
exhaustion or until pain sets in to be
considered effective.
Principle of Specificity
• States the body will adapt specifically to
the workload it experienced.
• It implies that improvements in fitness
level will be limited to the activities that
one is performing.
Principle of Individuality
• States that no two persons are the same and
their rate of adaption to the same workload
differs.
• This emphasizes the need to create an exercise
program that is individual-specific.
• It is therefore essential that the exercise
program cater to these individual needs and
preferences.
Principle of Reversibility
• The adaptations that take place as a
result of training are reversible.
• The principle of reversibility is
another way of stating the principle
Principle of Recovery
Principle of recovery stresses the idea
that the body needs time to adapt to the
demands put on it.
Directions: Read each question carefully and choose the
letter of your answer. Write your answer on the space
provided in each item.
[Link] chooses curl ups as an exercise to develop her
abdominal muscles. Which of the following principle did she
apply?
A. Principle of Individuality
B. Principle of Overload
C. Principle of Specificity
D. Principle of Reversibility
[Link] is a beginner and wanted to start working out
his arm muscles. Which of the following statements is
the BEST for him to do?
A. Starting lifting weights by yourself.
B. Seek help from professional fitness instructor.
C. Ask help from a friend.
D. Follow instructions from Youtube videos.
3. After 1 week of working out, Vincent added
another 5 pounds of his 45-pound weight training
exercise. Which of the following principles of
training is applied?
[Link] of Progression
[Link] of Overload
[Link] of Specificity
[Link] of Reversibility
4. Which of the following statement describes
Principle of Progression?
[Link] answers the question “how soon?”
[Link] a program that is individual-specific
[Link] answers the question “how hard?’
[Link] disuse
5. Which of the following exercise will Henry
perform if he want to develop his
cardiovascular endurance?
[Link] ups C. Swimming
[Link] D. Push ups
Thank you for
listening!
Teacher Resource Page