HOPE 2

MODULE 3
THE F.I.T.T. GOALS ON TRAINING PRINCIPLES
IN ACHIEVING H.R.F. COMPONENTS

Improving fitness is an important goal for achieving optimum health. If carefully

planned, performed, monitored, and evaluated, positive health–related outcomes will
be achieved and that reduces their risks to acquiring health problems.

In achieving ones fitness, it is very important that every individual indulge him/herself
into different sports activities. As what we applied in your lesson about physical fitness
program, there is also the so called sports program where we can monitor and
evaluate our performances aligned with the different principles like FITT and in sports.

Sports Program is a portion of a program of an institution of higher education or of a

public or non-public school that is organized for intramural or interschool recreational
purposes with activities that include basketball, baseball, football, soccer, track or any
other competitive sports.

Attaining such program is not only based on program per se but also depends on how
we promote it. Successful Sports Development depends largely on effective
partnership and networking with a wide range of community groups, service providers,
facility operators, national governing bodies, local authorities, voluntary groups and
other stakeholders. The reason why all educators encourages every learners to
undoubtedly participate to such activities so that they will improved their being in all
aspects.

To maximize the results of any sports program there is a need to be acquainted with
the Principles of Exercise and appropriate modification of the FITT— Frequency,
Intensity, Type, and Time.

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 THE PRINCIPLES OF SPORTS TRAINING

Principle of Overload
This is the most basic principle that means doing ―more than normal‖
for improvement to happen. In order for the soft and hard muscles to get stronger,
additional load must be added and greater load exerted than what was used to.

This is done when the level of intensity and type of physical activity or training level up
into a harder activity rather than the usual. This principle is being done in short time
manner but has a great impact in the development of the body. For an instance, if you
are lifting weights with 1 kg. in both hands and you are not yet as is with the result of
your physical training, you can add more weights that is advisable by your professional
trainer.

Principle of Progression
In physical training, it is important for a person to improve physically. Principle of
Progression is a gradual increase in exerting effort or load that is done not too slowly,
nor too rapidly. This principle aids safe and effective results. Improvement is not just
within an hour training or exercise. It’s a matter of time and efforts to see the result of
improving one’s physical fitness.

Principle of Specificity
This suggests that overloading must specifically train a desired body part for it to
improve. For example, cardiovascular fitness may only improve flexibility to a small
degree, and so jogging and running will not be a part of the exercise program for
developing flexibility. Instead, select exercises with emphasis on stretching out the
muscles and joints. Use the appropriate type of exercise that directly improves your
target muscles. Every individual has something to improve in their physical fitness and
the Principle of Individuality recognize it. Even in training of the different sports
events, the training from one sport differs to another sport. Moreover, it suggests that
every individual has its strengths and weaknesses.
Principle of Reversibility
Development of muscles will take place if regular movement and execution is done,
and if activity ceases, it will be reversed. This shows that benefit and changes achieved
from overload will last only if training is continuous. The effect of training is lost if the
training is discontinued. This implies that it is important to have a rest day/session in
training in order to give time for the soft and muscles to recover; it is also called the
Principle of Recovery. It is the time when our body is in the process of cooling down
to develop the different muscles and bones from the rigid training.

Principle of Continuity
Training should be continuous process. Discontinuity of training reduces physiological
capacities.

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Principle of Individual Differences
Every sports person is different; hence response to exercise or load varies. Training
program should be modified to take individual difference into following considerations:
a) large muscles heal slower than smaller muscles, b) fast twitch muscles fibres
recover quicker than slow twitch muscles fibre, c) women requires more recovery time,
d) fast or explosive movements requires more recovery time.

Principle of General and Specific Preparation

General preparation serves as the base for specific preparation. It increases the
functional capacity of all the body systems and organs. Specific preparation improves
the systems and organs on which the performance directly depends. Speed improved
through running will be beneficial in football.

Principle of Active Involvement

Performance is the result of sportsperson’s efforts and coach’s skill. Active
involvement of coach and sports person is necessary.

Principle of Variety
Variety in the training programme helps to maintain the interest and motivation of the
sport person. Changing the nature of exercise, time of the day of the session, training
group and the environment are factors that contribute interests.

Principle of Warm up and Cool down

Warm up through low intensity activity increases blood flow to the working muscles
and prepare them for high intensity sports. Cool down helps in transferring blood from
working muscles back to vital organs of the body. It also helps in removing the waste
products in the body.
Principle of Rest and Recovery
Body regenerates during rest and becomes better and strong than before. Training
programme should be planned to provide proper rest and interval between training
activities.

Principle of Ensuring Results

Apex aim is to attain good results. Plan to guaranteeing good performance and
maintain it for longer period and requires integration of other principles with it.

Principle of Cyclicity
Programmes are developed through various training cycles as macro cycle, meso
cycle, and micro cycle. Macro cycle is longest with 3 to 12 months duration. Meso
cycle is of medium duration lasting 3 to 6 weeks and micro cycle is of 3 to 10 das
duration.

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 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.

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 in work and answers your need.
Time

Time is the duration or the length of session of a physical activity. It is inversely

related to Intensity since the more intense a work is done, the shorter time it is
performed.

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 The following are set of activities that you need to accomplish.
Follow the instructions correctly to avoid mistakes. Use 1 whole
sheet of paper. Good luck!

ACTIVITY NO. 1

MY FITNESS PROGRAM!
It’s good to know that you really learned a lot in the last learning session. In
this activity the students help to do a session plan in making activity and may also to
determine the knowledge in doing his/her own fitness plan relating to the different sports.
At the end of this activity, the students may improve their skills in doing such activity.
Direction: Create your own fitness program using the FITT principle. Ask your family
members to participate in performing the exercise. Before you start, make sure that
your cellular is ready to record your video.
FITT Goals Frequency Intensity Type Time
Parts of the (Indicate Light, Kind of exercise (Total fitness
fitness plan days of the moderate- selected physical plan not less
week) vigorous activities than 60
minutes)
Warm-up
Work-out

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1. 1.
2. 2.
3. 3.
4. 4.
5. 5.
Cool-down

ENJOY THE DAY!

Congratulations for participating in activity/sports to enhance our skills. May you
continue doing an activity or sports to improve our goals.
Directions: Perform at least 10 activities/ sports and categorize whether it is low,
moderate and vigorous to strengthen our body physically fit. Make a video involving
in such activity. You can ask for assistance with your family members.

Example: Dancing Category: Moderate Intensity

Activity/ Sports Category

1.
2.
3.
4.
5.
6.
7.
8.
9.
10.