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PHYSICAL EDUCATION AND
HEALTH 2
QUARTER 3 – MODULE 3
MELC: Sets FITT goals based on training principles to
achieve and/ maintain HRF
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PART I.
A. Introduction
The FITT Principle (or formula) is a great way of monitoring your exercise program. The acronym
FITT outlines the key components, or training guidelines, for an effective exercise program, and the
initials F, I, T, T, stand for: Frequency, Intensity, Time and Type.
Frequency: refers to the frequency of exercise undertaken or how often you exercise.
Intensity: refers to the intensity of exercise undertaken or how hard you exercise.
Time: refers to the time you spend exercising or how long you exercise for.
Type: refers to the type of exercise undertaken or what kind of exercise you do
B. Discussion
FITT Principle on Tennis
The FITT principle is a tried-and-true method of putting together an efficient workout plan. It’s
especially useful if you’re someone who thrives on structure, as you can think of the components as a set
of rules to follow. It’s also great for monitoring your exercise progress with cardiovascular activity and
strength training
➢ Frequency- refers to the frequency of exercise undertaken or how often you exercise.
The frequency of the training program on tennis is how often the athlete trains. How often
the athlete will train is based mainly on what the athlete’s aspirations are, if they want to
compete at a provincial or national level, etc. Once they have determined what their long
term goal is, it will be easier for them to decide the amount in which they will train. The
regime that is determined should also be long term and kept consistent so that the athlete can
continue to train at this level.
➢ Intensity- refers to the intensity of exercise undertaken or how hard you exercise.
The intensity of the training program on tennis is determined by how hard the athlete is working
their heart, lungs and muscles. The cardiorespiratory system is measured from heart rate and
weight training is measured by the amount of “weight a given set of muscles can lift”
o Cardiorespiratory Training Intensity (CTI)As mentioned previously, the cardiorespiratory system
is measured based on the heart rate. Therefore, to determine an appropriate level of intensity of
training, one must find out what their VO2 max (VO₂ max is the maximum (max) rate (V) of oxygen
(O₂) your body is able to use during exercise). The VO2 max is ho in other words, it is when the
athlete reaches his or her maximum exercise exertion. An elite tennis player will have a VO2 max of
about 65, depending on the age and gender.
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o Weight Training Intensity (WTI)
Weight training intensity in playing tennis is “the percentage of one’s One-Repetition Maximum
(1RM)”, which is the “amount of weight a person can life once” (Ted Temertzgolou, 2015). 1RM is
typically determined from using “standard cross-reference tables” after the athlete has carried out “a
higher number of reps until he or she can no longer perform that exercise” (Ted Temertzgolou,
2015). This testing should only be done by a qualified individual such as a coach or trainer or the
athlete could suffer from injuries.
NORMATIVE DATA FOR VO2 MAX
Female (values in ml/kg/min)
Age Very Poor Poor Fair Good Excellent Superior
13-19 <25.0 25.0-30.9 31.0-34.9 35.0-38.9 39.0-41.9 >41.9
20-29 <23.6 23.6-28.9 29.0-32.9 33.0-36.9 37.0-41.0 >41.0
30-39 <22.8 22.8-26.9 27.0-31.4 31.5-35.6 35.7-40.0 >40.0
40-49 <21.0 21.0-24.4 24.5-28.9 29.0-32.8 32.9-36.9 >36.9
50-59 <20.2 20.2-22.7 22.8-26.9 27.0-31.4 31.5-35.7 >35.7
60+ <17.5 17.5-20.1 20.2-24.4 24.5-30.2 30.3-31.4 >31.4
NORMATIVE DATA FOR VO2 MAX
Male (values in ml/kg/min)
Age Very Poor Poor Fair Good Excellent Superior
13-19 <35.0 35.0-38.3 38.4-45.1 45.2-50.9 51.0-55.9 >55.9
20-29 <33.0 33.0-36.4 36.5-42.4 42.5-46.4 46.5-52.4 >52.4
30-39 <31.5 31.5-35.4 35.5-40.9 41.0-44.9 45.0-49.4 >49.4
40-49 <30.2 30.2-33.5 33.6-38.9 39.0-43.7 43.8-48.0 >48.0
50-59 <26.1 26.1-30.9 31.0-35.7 35.8-40.9 41.0-45.3 >45.3
60+ <20.5 20.5-26.0 26.1-32.2 32.3-36.4 36.5-44.2 >44.2
Table Reference: The Physical Fitness Specialist Certification Manual, The Cooper Institute of Aerobic
Research, Dallas Tx.
➢ Time- refers to the time you spend exercising or how long you exercise for. refers to the time you
spend exercising or how long you exercise for. The amount of time the athlete should spend on an
activity varies depending on what activity it is, and when they started this activity.
- A training principle related to time is Progressive overload. This is where the body must be put
through greater stresses for a physical change to occur. However, this process is progressive as
the athlete could injure themselves otherwise. If the individual just starts weight training, they
cannot start with doing 10 reps with a 30 lbs weight. They would have to start small, and
progressively work their way up to lifting heavier weights.
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➢ Type- refers to the type of exercise undertaken or what kind of exercise you do.
The type of training an athlete will do depends on the systems that are used in their sport. The
athlete can train for specific actions that would occur during competition (ex. Practice serving) or
they could train do build endurance, speed, agility, or flexibility. If the athlete is training a specific
system, such as their cardiorespiratory system, to improve their VO2 max, this can be quite
effective. Having a high VO2 max has been proven to lead an athlete to be successful
C. Readings
Training Methods in Tennis
According to Optimum Tennis, the training focuses on stamina and endurance in his training
routine.
1. Jump Rope-for a cardio warm up, for core strength (which is essential for a tennis player, this is
where they generate a lot of power for their swings and movement)
2. Lateral Lunges with a Twist- where the player does a lunge and twists to the side, and adds
weights as progresses.
3. Medicine Ball Shuffle- an exercise where the player shuffle across the court in front of the net
while passing a medicine ball to his/her partner.
• For Endurance and Agility of a Tennis player
- Trains himself/herself by increasing weight and resistance around his movements, so
when playing on the court, he/she feels lighter”
• For Coordination
- is also a crucial factor while playing, so a routine the player does to train it is called “The
Pepper Routine” “three cones in a triangle about 4 feet apart from one another, just inside
the baseline”, and he must “move around each cone” as he/she does forehands and
backhands.
➢ Sport-specific training should be governed by a more in-depth set of principles. These include:
- Specificity -Progression -Adaptation
- Overload -Reversibility - Variation
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D. Examples
Incorporating the FITT principle into your life can be simple. Here’s how you can use it with
cardio and strength training
➢ FITT example for weight loss
If your goal is to lose weight, your fit plan might look like this:
- Frequency: Get your heart rate up during 3 to 6 days of the week.
- Intensity: This will depend on your current fitness level. For a high-intensity workout,
aim to reach 70 to 80 percent of your maximum heart rate.
- Time: Aim for around 20 to 30 minutes per workout. You can increase the workout
length as your endurance builds.
- Type: Jump rope
➢ FITT example for cardiovascular exercise
- Frequency: 4 days a week
- Intensity: moderate, 60 to 70 percent heart rate
- Time: 30 minutes
- Type: Jump Rope
➢ FITT example to increase strength
- Frequency: 4 days a week
- Intensity: intermediate, 3 sets of 10 to 12 reps
- Time: 45 to 60 minutes
- Type: could be various leg exercises, such as deadlifts, hamstring curls, squats,
standing calf raises, leg extensions, and leg press or alternatives
Regardless of your fitness level, you can implement the FITT principle as a way to create an
effective exercise program. This will help you reach your fitness goals, bust through plateaus, and
stay consistent with your workouts. Before starting any exercise program, you may want to consult
with your doctor to ensure you are safe to do so.
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PART II. Activity Proper
I: Directions: Fill in the crossword puzzle, with the word/s about FITT principle. Use the sentences below
as your guide to answer the activity.
Across: Down:
1.Focuses on stamina and endurance 2.Shuffle and pass the ball
3.Player does a lunge and twist 5. How hard your exercise
4. Three cones in a triangle 6. How often you exercise
7. Exercise undertaken
8. Based on one’s maximum heart rate
II: Directions: Answer the given question below. Rubrics will be used to rate the activity
1. In your own understanding, how can FITT principle on Tennis help in achieving the
maximum exercise exertion?
_________________________________________________________________________________
_________________________________________________________________________________
_________________________________________________________________________________
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RUBRICS
POINT CRITERIA SCORE
Content and organization
5 The content of the essay is complete and very substantial. The
organization of thoughts is logical and well presented in a
comprehensive manner.
4 The content of the essay has one to three missing inputs or errors and is
slightly substantial. The organization of thoughts is somewhat logical
and is presented in a comprehensive manner.
3 The content of the essay has four to ten missing inputs or errors and is
not substantial. The organization of thoughts is somewhat logical and is
presented in a comprehensive manner.
2 The content of the essay has more than 10 missing inputs or errors and
is not substantial. The organization of thoughts is illogical and is
presented in a superficial manner.
1 The content of the essay needs revision and improvement.
III: Directions: Make a workout plan for sport activity, focusing on cardiovascular training intensity and
weight training intensity. Discuss the benefit of the program in achieving /maintaining health-related fitness.
Rubrics will be used to rate the activity.
My Weekly Work Out Plan
Day Exercises Sets Time
Monday
Tuesday
Wednesday
Thursday
Friday
Discussion:
_______________________________________________________________________________________
_______________________________________________________________________________________
RUBRICS
CRITERIA
POINT SCORE
Coverage of the Topic
Output is well detailed which capture the important information about
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the topic.
4 Output include details that capture important information about the topic.
Some details are included that capture some important information about
3
the topic.
Few details are included that captures some important information about
2
the topic.
1 Details are not clear.
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PART III. SUMMATIVE EVALUATION
A. Directions: Choose the best answer and write on the space provided below.
__________1. What does the F in FITT stands for?
a. Frequency b. Frequently c. Faster d. Fastest
__________2. Which of the FITT principles tell us that training should be relevant to sport that you
play?
a.Time b. Type c. Intensity d.Frequency
__________3. If a tennis player increases his/her training from twice a week to three times a week
which principle is affected?
a.Time b. Type c. Intensity d.Frequency
__________4. Which FITT principle is affected by how long the tennis player train?
a.Time b. Type c. Intensity d.Frequency
__________5. Which FITT principle relates to how hard you train?
a.Time b. Type c. Intensity d.Frequency
__________6. What does the I in FITT stands for?
a.Increase b. Intense c. Intensity d.Incredible
__________7. What does the first T in FITT stands for?
a.Time b. Type c. Timely d. Typer
__________8. What does the second T in FITT stands for?
a.Time b. Type c. Timely d. Typer
__________9. What is the maximum exertion level?
a.VO3 max b. VO3 min c. VO2 max d.VO2 min
__________10. Where the body must be put through greater stress for a physical change to occur.
a. Progressive Overload b. Hyperextension Load c. Overload d. Progress
B. Directions: Write T if the statement is true, write F if the statement is incorrect.
___________1. Cardiorespiratory system is not measured based on the heart rate.
___________2. Frequency of a training program is determined by how hard the athlete is working
their heart, lungs and muscles.
___________3. The frequency of a training program is how often the athlete trains.
___________4. The type of training an athlete will do depends on the systems that are used in his/her
sport.
___________5. Waiting training intensity is “the percentage of one’s One-Repetition Maximum
(1RM)”.
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C. Directions: Answer the following statements below. Rubrics will be used to rate the activity.
1.Give the meaning of FITT and how these principles be applied in playing tennis.
F-____________
Application:
_______________________________________________________________________________________
_______________________________________________________________________________________
I-____________
Application
_______________________________________________________________________________________
_______________________________________________________________________________________
T-____________
Application:
_______________________________________________________________________________________
_______________________________________________________________________________________
T-____________
Application:
_______________________________________________________________________________________
_______________________________________________________________________________________
RUBRICS
POINT CRITERIA SCORE
Content and organization
5 The content of the essay is complete and very substantial. The organization of
thoughts is logical and well presented in a comprehensive manner.
4 The content of the essay has one to three missing inputs or errors and is slightly
substantial. The organization of thoughts is somewhat logical and is presented in
a comprehensive manner.
3 The content of the essay has four to ten missing inputs or errors and is not
substantial. The organization of thoughts is somewhat logical and is presented in
a comprehensive manner.
2 The content of the essay has more than 10 missing inputs or errors and is not
substantial. The organization of thoughts is illogical and is presented in a
superficial manner.
1 The content of the essay needs revision and improvement.
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2. Assuming that you are a tennis player, make a workout exercise plan to boost cardiovascular
intensity. Rubrics will be used to rate the activity.
Cardiovascular Intensity Workout Plan
Type of Initial Heart Present Heart Resting Heart
Frequency Intensity Time
Exercise Rate Rate Rate
Example:
Moderate Jump rope 4-5 mins 50 bpm 60bpm 55bpm
3x per week
RUBRICS
CRITERIA
POINT Coverage of the Topic
SCORE
5 Output is well detailed which capture the important information about the topic.
4 Output include details that capture important information about the topic.
3 Some details are included that capture some important information about the topic.
2 Few details are included that capture some important information about the topic.
1 Details are not clear.
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KEY TO CORRECTION:
Activity 1: Activity 2: Activity 3:
1.Training 6.Frequency Answer may vary Answer may vary
2.Ball Shuffle 7.Type depending on depending on
3.Lunges 8.Vo2 Max Students Answer. Students Answer.
4.Pepper Routine
5.Iintensity
SUMMATIVE TEST
A. Easy: B. Moderate: C. Difficult:
1.A 6. C 1. F Answer may vary
2.B 7. C 2.F depending on
3.D 8. B 3.T Students Answer.
4.A 9. C 4.T
5.C 10. A 5.F
References:
A. Online Resources
FITT Principle meaning and Examples
https://www.healthline.com/health/fitt-principle Written by Sarah Kester on May 15, 2020
FIIT Principle of Tennis
https://elitetennisplayers.wordpress.com/2015/05/27/2/#:~:text=An%20athlete's%20training%20schedul
e%20will,she%20wishes%20to%20compete%20in.&text=The%20F.I.T.T%20principle%20stands%20f
or,%2C%20intensity%2C%20type%20and%20time
VO2 Max Chart
https://www.machars.net/v02max.htm
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