Quarter 1 – Module
2:
Monitoring
Progress Fitness
Goals
HOPE 1
PREPARED: SHEILA G. BUNGALAN

Objectives
 Define FITT and identify its components.
 Appreciate the importance of FITT in doing
physical activities
 Make a simple FITT Plan, and;
 Monitor progress forms regarding one’s
progress towards fitness goals.

Word Hunting!
- Directions: Look as many words associated with health and define
each word. Write your answers on the board.

Check your answers.

Monitoring Progress Fitness
Goals
"Ang hindi marunong lumingon sa pinangalingan ay hindi
makakarating sa paroroonan."
"He who does not know how to look back at where he
came from will never get to his destination."
– Dr. Jose P. Rizal

1. Exercise can be tedious at times – and when we see that
regular exercise makes us stronger over time, we are
compelled to
do it more.
2. Also, it is a way to see what does and does not work - we
may see that a certain form of exercise was associated with
less success at weight loss or more injuries or just less
interest.
3. By tracking exercise, we can track progress, figure out
works, and mix it up.

What is FITT Principle?
- exercise prescription to help participants understand
how long and how hard they should exercise.
- Straightforward guideline for revising and improving
any workout
- Tried-and-true method of putting together an efficient
workout plan

FITT stands for
F- Frequency
- how often you exercise. Usually, we can measure this
by the
number of days each week.
• When doing cardio exercises, especially to lose weight,
frequency is an important factor to make it more
effective.
• Start cardio exercises for atleast 3 days in a week for the
first few weeks, with not more that 2 days’ rest between
sessions.

FITT stands for
I- Intensity
- how hard you exercise. We might categorize this as
low,
moderate, or high intensity.
• Low intensity- involves moving repetitively at a slower
pace: casual walking (where you can still hold a
conversation), light yoga, biking at low resistance, or
leisurely swimming laps.
• You’re moving, but you’re not huffing and puffing

Moderate-intensity – your heart will work a bit harder
common activities:
-brisk walking or hiking -aerobic dancing
-playing double tennis -cycling( slower
than 10 miles per hour)
-vigorous yard or housework

High intensity – involves short, quick-burst exercises
- your heart is pumping fast
- You should be working hard
- Breathing rapidly and heavily
- Getting sweaty
- Unable to sustain a conversation
common activities:
- Jumping rope - running the stairs
- Cycling 10 mph or faster - doing high intensity workout

FITT stands for
T- Time
- refers to the time of day you exercise and how long
each session lasts.
• More time spent doing aerobic exercises means more
calories burned and an increase in endurance
• We can at least start at least 20 minutes per session
at first, then gradually increase it to 60 minutes

FITT stands for
T- Type
- refers to what kind of exercise you are doing.
• For example, you might do a cardiovascular activity
(also known simply as 'cardio'), strength training, or a
combination of the two.
• It is also important to try different exercises and
activities to avoid boredom.

Activity..Name It!
Identify if the given statements if it
refers to FREQUENCY, INTENSITY, TIME,
or TYPE.

My Fitness Plan

Let us Assess –
¼ sheet of paper
Directions: Please read the questions and choose the letter
which corresponds to your answer. Write the CAPITAL
LETTER of the correct answer. Strictly no erasures.

1. What component of FITT refers to the schedule of your
exercise and how long each session last?
a. Time b. Intensity c. Type d. Frequency
2. One of the components of FITT can be measured by
the number of days each week. What component of FITT
is also referring to how often you exercise?
a. Time b. Intensity c. Type d. Frequency
3. Cardiovascular, strength, or a combination of both are
examples of exercises. What type of exercises that tell
what kind of exercise you are doing?
a. Time b. Intensity c. Type d. Frequency

4. What component of FITT tells how hard you exercise and
categorize this as low,moderate, or high intensity?
a. Time b. Intensity c. Type d. Frequency
5. “He who does not know how to look back at where he came
from will never get to his destination”. Whose quotation is this?
a. Jose P. Rizal c. Emilio F. Aguinaldo
b. Manuel L. Quezon d. Marcelo H. del Pilar
6. How often you work out is?
a. Time b. Intensity c. Type d. Frequency

7. What exercise you do is?
a. Time b. Intensity c. Type d. Frequency
8. Target heart rate relates to which part of the fitt principles?
Time b. Intensity c. Type d. Frequency
9. Aerobic versus anaerobic relates to which part of the FITT
principles?
a. Time b. Intensity c. Type d. Frequency
10. If you are walking at a pace that causes your heart to beat less
than 50% of its maximum heart rate, FITT principle variable do you
need to change to improve your cardiorespiratory endurance?
a. Time b. Intensity c. Type d. Frequency

Keeping records is essential, especially in monitoring progress
regarding fitness goals. It is through record-keeping that we
can track our progress and see the
change we have made.
By tracking records, we can track progress, figure out what is
our next move to develop and achieve our fitness goals.

Hence, monitoring healthy exercise may feel challenging,
especially this time of the pandemic, but this is critical for
managing our health.
Monitoring our fitness goals is beneficial because of risk
reductions of a chronic medical condition and premature
mortality.
Let Us Reflect

• It is also important to highlight that sedentary time
(particularly sitting time) carries independent health
risks.
• The simple message of “move more and sit less”
likely is more understandable by contemporary
society and is formed based on a strong body of
evidence.
• Physical activity or exercise promotion should not be
done in isolation; it should be part of an integrated