Lesson 5: Fitness Goals

I. Learning Competency
Sets FITT goals based on training principles to achieve and/or maintain HRF.

II. Lesson Proper

The FITT Principle of Physical Activity
Frequency
The frequency of exercise refers to number of times a physical activity is done in each week. According to the American
College of Sports Medicine guidelines, it is recommended to exercise 3-5 days per week and for more optimal results,
exercise can be done in most days of the week with a combination of light-moderate-vigorous activity.
Intensity
The rate at which the activity is performed is called Intensity. It is also referred to as the magnitude of the effort required
to perform an activity or exercise. It describes how easy or how hard a person has to work in a certain activity, and it
varies from one person to another. The determination of intensity depends on some individual factors such as exercise
experience, relative level of fitness, and needs of fitness.
The intensity level target may be determined by computing the target heart rate (THR) range based on the results of an
exercise stress test, considering the resting and exercise heart rate, with 60% to 80% intensity level. (Karvonen’s
Formula)
Go over your recorded fitness results from the self-testing activity. Compute for your THR following the procedure below.

Activity 1: My Target Heart Rate

Directions: Compute your Target Heart Rate Range in 4 steps. Fill in the blanks below.
1. Get the Maximum Heart Rate.

MHR = 220 - ________

(your age)
MHR =____________
2. Determine the Heart Rate Reserve.

HRR = MHR – ________________

(Resting Heart Rate)
(*Please refer to Self-testing activities)
HRR= _____________

3. Take 60% and 80% of the HRR

a. 60% x HRR = _________
b. 80% x HRR = _________

4. Add each HRR to Resting Heart Rate (RHR) to obtain the Target Heart Rate (THR) range.
a. 60% HRR ___ + ______ = ______ beats per minute

(RHR)
b. 80% HRR ___ + ______ = ______ beats per minute

(RHR)
Therefore, your target heart rate range is ______ to ______ beats per minute.
(4.a) (4.b)
(When performing physical activities, your heart rate is within the normal range therefore you have to
select moderate – vigorous activities that will make you heart pump within the THR range.)
Type
The type of activity is determined by following the principle of progression and specificity. To attain a higher level of
fitness, select the type of physical activity that challenges the body to accept an increase of work and that answers your
need.

Activity 2:
Directions: Identify what HRF component these physical activities belong to. Choose your answer from the word pool
and write your answers on the table provided for.

Cardiovascular Fitness Flexibility Muscular Strength & Endurance

Walking Jogging

Lunges

Dynamic stretching

Swimming

Yoga

Stretching

Squats

Sit – ups

Body – weight exercises

Brisk walking Planks

Time
Time is the duration or the length of session of a physical activity. It is inversely related to Intensity for the more intense
a work is done, the shorter time it is performed.

Here are some examples of physical activity and exercises that you may integrate in your own fitness plan.
Remember that the intensity of exercise as well as the type of activity to be done will vary for each person, as it is based
on the fitness level results during self-testing.
Cardiovascular Fitness

Aerobic Exercises to improve

Cardiovascular Endurance
 walking
 jogging
 cycling/biking
 hiking
 skating
 rollerblading
 step aerobics
 cardio machines e.g. treadmill
 sports e.g. football, basketball,
volleyball

Flexibility Fitness
Muscular Strength and Endurance Fitness

Activity 3: How intense are you?

Directions: Perform one activity at a time and supply the information by filling-up the table.

Describe the activity Walking around for 5 Brisk walking for 4 3-minute jump jacks
based on the following: minutes minutes

How are you feeling?

How is your
breathing?

How is your sweat?

How is your talking

ability?

Reflection:
1. Which among the three (walking around, brisk walking, 3-minute jump jacks) is considered:
a) Light activity: ________________
Justification: _____________________________________
b) Moderate activity: _______________
Justification: ______________________________________
c) Vigorous Activity: _______________
Justification: ______________________________________
“MET” is another name for metabolic equivalent, a measure of exercise intensity based on oxygen consumption. More
specifically, a single MET is defined as the amount of oxygen a person consumes (or the energy expended) per unit of
body weight during 1 minute of rest. It is equal to about 3.5 milliliters (ml) of oxygen consumption per kilogram (kg) of
body weight per minute, or 1 kilocalorie (kcal) per kg of body weight per hour.
Source: www.ideafit.com/fitness-library/using-mets-program-design

Activity 4: My Fitness Plan

Directions:
A. Determine your weakest component and strongest component. Refer to your results obtained during the self-testing
activities. Rank them by writing 1- 4, where 1 is the weakest and thus, should be given top priority in making your fitness
plan.

__________ Cardiovascular Endurance (3-min step test)

__________ Muscular strength and endurance of arm (push-up/flexed)
__________ Muscular strength and endurance of abdominal (curl-up)
__________ Flexibility of the hamstring muscles (hamstring & hip flexor test)
__________ Flexibility of the shoulder muscles and joints (zipper test)
B. Following the fitness plan design shown below, select activities guided by the Principles of Exercise and the FITT
goals.

FITT Goals Frequency Intensity Type Time

Parts of the Fitness (Indicate days of the Light, Moderate – Form of exercises, (Total fitness plan
Plan week) Vigorous selected physical not less than 60
activities minutes)
Warm – up (Prioritize the
weakest component
based on data in
Activity 4A )
a._________
Activity/Exercises
Work-out b. _________
Activity/Exercises

c.__________
Activity/Exercises

Activity/Exercises

e. __________

Cool-down
 III. SUMMARY

The Principles of Training suggest that overloading is the key to muscle development and that it entails doing more than
the body is used to. The benefit brought about by overloading will only last if the overloading is continuous, otherwise,
the muscle development will go back to its original state.

It is important to take in consideration the FITT principle in achieving the optimum fitness development. FITT stands for
frequency, intensity, time, and type. FITT sets the guidelines in your physical activity program and used as basis for your
fitness routine for better results.

The more frequent an activity is done, the greater chances of fitness development. Exercise execution is also relative to
Intensity.

How hard or how easy the task is accomplished defines the magnitude of work, referred to as intensity. The intensity of
your activity is determined by the body’s response characterized by the number of times the heart pumps measured in
beats per minute. Computing the target heart rate (THR) range will give you an idea on your workable heart rate
according to your capacity.

Selection of appropriate activities will help you achieve the desired results by being able to specify the target muscles for
development.

Engaging in moderate to vigorous physical activity in different settings can help avoid boredom, thus making activities
more exciting and interesting.

IV. References

Anspaugh, David J. et.al.Wellness; Concepts and Applications (1997), USA,Mc-Graw-Hill Companies.

http://www.health.com/health/gallery/0,,20629237_6,00.html

http://www.topendsports.com/fitness/karvonen-formula.htm

Powers, Scott K. et.al.. Exercise Physiology Fourth Edition (2001), New York, USA, Mc Graw-Hill Companies,Inc.

Salyer,Jessica The Top 5 Muscular Endurance Exercises November 15,2015. http://www.healthline.com/health/fitness-

exercise/muscular-endurance-exercises

Smith,Jessica, ME. Using METs in making a program design. February 1,2006. www.ideafit.com/fitness-library/using-
mets-program-design

The F.I.T.T. Principle - Here's What You Need to Know for Great Workouts retrieved (April23, 2016) from
https://www.verywell.com/f-i-t-t-principle-what-you-need-for-great-workouts-1231593

What is Moderate-intensity and Vigorous-intensity Physical Activity?

http://www.who.int/dietphysicalactivity/physical_activity_intensity/en/