Designing and monitoring a fitness plan
Aligned to SHAPE 3 — SHAPE America National Standards.
What this lesson teaches
The FITT principle helps you build a fitness plan: Frequency (how often), Intensity (how hard), Time (how long), and Type (what kind). By setting a clear goal, choosing activities, and tracking your progress, you can direct your own fitness instead of waiting for a coach. Focus on feeling healthy and strong rather than on appearance.
Worked example
A FITT plan to build endurance might be: jog 3 times a week (frequency), at a pace where you can still talk (intensity), for 20 minutes (time), running or biking (type). Track it in a journal or app.
Practice questions
- What do the letters in FITT stand for?
- Set a realistic fitness goal for yourself.
- Pick a Type of activity and how often you would do it.
Watch the lesson
Every lesson comes with a video taught in English and Spanish — the same video the QR code in the printed workbook opens.
▶ Watch this lessonEn español
Diseñar y dar seguimiento a un plan de condición física
El principio FITT te ayuda a crear un plan de condición física: Frecuencia (con qué regularidad), Intensidad (con qué esfuerzo), Tiempo (cuánto dura) y Tipo (qué clase de actividad). Al establecer una meta clara, elegir actividades y registrar tu progreso, puedes dirigir tu propia condición física sin depender de un entrenador. Concéntrate en sentirte saludable y fuerte, más que en tu apariencia.
Ejemplo: Un plan FITT para desarrollar resistencia podría ser: trotar 3 veces a la semana (frecuencia), a un ritmo en el que todavía puedas hablar (intensidad), durante 20 minutos (tiempo), corriendo o en bicicleta (tipo). Lleva un registro en un diario o en una aplicación.
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