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Personal Fitness Plan FITT Module 2

The document provides information on developing a personal fitness plan including components like frequency, intensity, time, and type of exercises as well as tips for building strengths, selecting program components, making a pledge, and evaluating progress. It also includes a sample weekly plan with examples of stretching, walking, jogging, pushups, curl ups, and pull ups along with notes on intensity and rest. The plan is evaluated based on criteria like organization of activity, attainability, and relevance to age and health conditions.

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Munchq Noriega
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44 views13 pages

Personal Fitness Plan FITT Module 2

The document provides information on developing a personal fitness plan including components like frequency, intensity, time, and type of exercises as well as tips for building strengths, selecting program components, making a pledge, and evaluating progress. It also includes a sample weekly plan with examples of stretching, walking, jogging, pushups, curl ups, and pull ups along with notes on intensity and rest. The plan is evaluated based on criteria like organization of activity, attainability, and relevance to age and health conditions.

Uploaded by

Munchq Noriega
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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PHYSICAL EDUCATION

JEROEN COLLO
PE TEACHER
PERSONAL
FITNESS PLAN
FITT
(FREQUENCY, INTENSITY, TIME,
TYPE)
Refers to the number of times you
Frequency need to do it in a week. Do it 5 times a
week 30 minutes per session.
Intensity Refers to how hard you will exercise.
It refers to the length of each exercise.
Time The harder you exercise, the bigger the
effect.
It refers to the kind of exercise you will
Type do to achieve a specific benefit.
TIME AND FOCUS IMPORTANT
• Change your behaviour towards
exercise.
• Only you can manage your fitness
goals.
• Give time and effort for it to happen.
• Exercise is a long term investment for life.
BUILD YOUR OWN STRENGTHS

•With the change in your


behaviour, tell yourself
that you need to exercise
regularly.
SELECT THE COMPONENTS OF YOUR
PROGRAM
• Plan the specific parts of your fitness.
Example: What you will eat and the
stress you will be taking.
• Prepare a realistic calendar that shows
your sleeping time and the energy you
gained or lost.
MAKE A PLEDGE OR PROMISE

• It helps you write your fitness plan.


• With your fitness and wellness
calendar , it is better if you make a
personal fitness contract to
integrate fitness in your daily life.
EVALUATE YOUR PROGRESS REGULARLY

•With your fitness and wellness


calendar, recheck if you have
achieved your goals.
•Adjust your program whenever
you need to.
PERSONAL
FITNESS PLAN
RUBRICS:
Criteria Description Points
The activity listed should be organized /10
Organization of Activity from simple to moderate to hard.

The activity listed should be specific, /10


Attainability attainable and achievable.

The activity listed should be appropriate /10


Relevance to your age and to your health
condition.
/30
Total
SAMPLE
PLAN
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY

Stretching Stretching Stretching Stretching Stretching


10 minutes 15 minutes 20 minutes
REST REST
walking walking walking
15 minutes 30 minutes
REST REST REST
Jogging Jogging
7 push ups REST 14 push ups REST 21 push ups

REST 12 curl ups REST 24 curl ups REST

8 pull ups REST 16 pull ups REST 24 pull ups

Cool Down Cool Down Cool Down Cool Down Cool Down

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