The FITT (frequency, intensity, time and type) principle
Lesson details
Learning outcome
I can apply the FITT principle to my training to help improve my fitness.
Key learning points
- Move: increasing overload on the body will ensure it continues to adapt and make progress.
- Think: planning for suitable increase in overload using the FITT principle reduces risk of injury or burn out.
- Feel: challenging yourself to work harder than you did previously gives you a sense of satisfaction.
- Connect: discussing how to safely increase training with others helps share ideas and encourages mutual support.
Keywords
Frequency - how often you exercise, e.g. running 3 times a week to build endurance.
Intensity - how hard you work out, e.g. sprinting at 80% of your maximum effort
Time - the duration of your workout, e.g. running for 30 minutes
Common misconception
Pupils often massively misjudge how much incremental overload can be achieved week on week.
Explain that small incremental increases in overload using the FITT principle will bring about results safely.
Teacher tip
This lesson suggests using the running drills which featured in lesson 3 of this unit. However, you could choose to use the circuit (lesson 5), the interval training (lesson 7) or the plyometrics (lesson 7) to effectively allow pupils to make the same decisions on progressing overload.
Equipment
worksheets/books, cones, stopwatches, masuring tape
Content guidance
Risk assessment required - physical activity
Supervision
Adult supervision required
Licence
Prior knowledge starter quiz
4 Questions
Q1.What must we do with test protocols when checking for progress?
Q2.Why should you only compare progress against your own benchmarks?
Q3.How can we help others to progress?
Q4.What determines progress is being made?
Assessment exit quiz
4 Questions
Q1.What could happen if you increase overload too quickly?
Q2.How should you feel after adding a suitable overload to your training?
Q3.Why might you discuss changes in your training with someone else?
Q4.What would happen without progressively adding overload using FITT?
To help you plan your 9 physical education lesson on: The FITT (frequency, intensity, time and type) principle, download all teaching resources for free and adapt to suit your pupils' needs...
To help you plan your 9 physical education lesson on: The FITT (frequency, intensity, time and type) principle, download all teaching resources for free and adapt to suit your pupils' needs.
The starter quiz will activate and check your pupils' prior knowledge, with versions available both with and without answers in PDF format.
We use learning cycles to break down learning into key concepts or ideas linked to the learning outcome. Each learning cycle features explanations with checks for understanding and practice tasks with feedback. All of this is found in our slide decks, ready for you to download and edit. The practice tasks are also available as printable worksheets and some lessons have additional materials with extra material you might need for teaching the lesson.
The assessment exit quiz will test your pupils' understanding of the key learning points.
Our video is a tool for planning, showing how other teachers might teach the lesson, offering helpful tips, modelled explanations and inspiration for your own delivery in the classroom.
Explore more key stage 3 physical education lessons from the Athletics: fitness development of pace or power unit, dive into the full secondary physical education curriculum, or learn more about lesson planning.