Student Distance Learning Module: Principles of Training Program

HOPE 1 (Exercise for Fitness)

Duration: Oct. 21 - Nov. 3, 2024

Learning Objectives:

• Understand the FITT principles (Frequency, Intensity, Time, and Type) and how they apply to
creating an effective training program.
• Analyze the importance of each principle in relation to physical fitness goals.
• Develop a personalized fitness plan using the FITT principles.

Part 1: Introduction to the FITT Principles

What Are the FITT Principles?

The FITT principles provide a foundation for designing an effective fitness training program. Each
principle focuses on a different aspect of exercise, helping you balance your workout and achieve
your fitness goals safely and efficiently.

1. Frequency
o Definition: How often you exercise.
o Application: This could be how many days a week you engage in physical activity. For
beginners, starting with 3-4 days a week is ideal, but advanced athletes might train 5-6
days.
o Example: If you're trying to improve cardiovascular endurance, aim for aerobic
exercises 3-5 times per week.
2. Intensity
o Definition: How hard you work during exercise.
o Application: Intensity can be measured in various ways—heart rate, perceived
exertion, or the amount of weight lifted. For effective training, intensity should match
your fitness level and goals.
o Example: For strength training, lifting heavier weights for fewer repetitions is a way to
increase intensity.
3. Time
o Definition: How long you exercise in a single session.
o Application: The duration of each workout depends on the type of exercise and your
goals. It’s important not to overdo it, especially if you're just starting out.
o Example: A beginner might do 20-30 minutes of moderate exercise, while advanced
individuals could aim for 45-60 minutes.
4. Type
o Definition: The kind of exercise or activity you're doing.
o Application: Your choice of exercise should align with your fitness goals. If you want to
improve flexibility, you should focus on stretching exercises, while aerobic exercises are
great for cardiovascular health.
o Example: Strength training, swimming, running, and yoga are different exercise types,
each with unique benefits.

Activity 1: FITT Principles in Your Daily Life

• Instructions: Reflect on your current physical activity. Write a short paragraph describing how
you currently apply the FITT principles (or don't) in your daily routine. Answer the following:
o How often do you exercise (Frequency)?
o What is the intensity of your workouts?
o How long are your typical exercise sessions?
o What types of exercises do you engage in?

NOTE: Take a picture of your work with your name on it and upload it on the Google Classroom.
Part 2: Applying the FITT Principles to Different Fitness Goals
The FITT principles can be adjusted to suit different fitness goals, whether you're aiming for improved
endurance, strength, flexibility, or overall health.

Example: Cardiovascular Endurance

• Frequency: 3-5 days per week of aerobic exercise.

• Intensity: Moderate to vigorous (your heart rate should increase, but you should still be able to
speak).
• Time: 30-60 minutes per session.
• Type: Activities such as running, cycling, swimming, or walking.

Example: Muscular Strength

• Frequency: 2-3 days per week, with at least 48 hours of rest between sessions for the same
muscle group.
• Intensity: High intensity (lifting heavier weights with fewer reps, typically 6-12 reps).
• Time: 30-60 minutes per session, depending on the number of sets and exercises.
• Type: Resistance training, using weights or bodyweight exercises like squats, lunges, and
push-ups.

Example: Flexibility

• Frequency: 2-3 days per week, but daily stretching is even better.
• Intensity: Stretch until you feel a gentle pull in your muscles, but no pain.
• Time: Hold each stretch for 15-60 seconds, depending on comfort.
• Type: Static stretching, dynamic stretching, or yoga.

Activity 2: FITT Principle Adjustments

• Instructions: Choose one fitness goal (Cardiovascular Endurance, Muscular Strength, or

Flexibility) and create a FITT-based plan for one week. Fill out the table below based on your
chosen goal.

FITT Principle Plan for Your Goal

Frequency
Intensity
Time
Type

NOTE: Take a picture of your work with your name on it and upload it on the Google Classroom.

Part 3: Designing a Training Program Using FITT

Now that you have a deeper understanding of the FITT principles, it's time to put them into practice by
designing your own training program. Here’s how you can get started:

Step 1: Set a Goal

• What do you want to achieve?

Examples: "I want to increase my endurance" or "I want to build muscle strength."

Step 2: Plan Using FITT

• Frequency: How often will you train each week?

 • Intensity: How hard will you push yourself during each session?
• Time: How long will each workout be?
• Type: What exercises or activities will you include?

Activity 3: Create Your Training Program

• Instructions: Based on the goal you chose, create a one-week training plan using the FITT
principles. Ensure your plan includes at least three exercise sessions. Allocate 2 rest days per
week and choose which days they will be.

Day Frequency Intensity Time Type

Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday

NOTE: Take a picture of your work with your name on it and upload it on the Google Classroom.

Project-Based Output
Project Title: "Design Your Own Training Program"

Objective

To design a personalized training program using the FITT principles, aligned with a specific fitness
goal.

Instructions

1. Choose Your Fitness Goal: Decide whether you want to improve cardiovascular endurance,
muscular strength, or flexibility.
2. Plan Using the FITT Principles:
o Frequency: Decide how many days per week you'll exercise.
o Intensity: Determine the intensity level that matches your goal (e.g., moderate intensity
for endurance, high intensity for strength).
o Time: Plan the duration of each exercise session.
o Type: Choose specific exercises or activities (e.g., running, strength training,
stretching).
3. Create a Presentation or Written Plan:
o Presentation (Slide Deck): Create a slide deck (8-12 slides) that outlines your plan,
with explanations of how each FITT principle applies to your goal.
▪ Title Slide: Include your name and the title of your project.
▪ Goal: State your fitness goal.
▪ FITT Plan: Detail your Frequency, Intensity, Time, and Type for the one-week
plan.
▪ Conclusion: Reflect on how this plan will help you achieve your goal.
o Written Plan: Alternatively, you may submit a written plan (2-3 pages) with the same
sections.
4. Submission: Share your work via Google Classroom.