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Personal Fitness Planning — FITT

Tenth graders learn to design a personal fitness plan using the FITT principle — Frequency, Intensity, Time, and Type — so they can build an active routine around activities they enjoy and adjust it as they progress.

Grade 10Fitness50 minutes1 class periodSHAPE / Skills-BasedExplicit teaching4 StandardsSHAPE
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Lesson at a Glance

Everything you need before the bell rings

Learning Objectives

Students will be able to…

  • ✓Explain the FITT principle.
  • ✓Match each letter to its meaning.
  • ✓Build a personal plan.
  • ✓Enjoy staying active.
Essential Question

Staying active for life takes a plan that fits YOU. The FITT principle is a simple tool for building one. What do the letters in FITT stand for?

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Lesson Phases
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Vocabulary Terms
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Standards Aligned
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Interactive Task
Match It · Interactive

Match the FITT Principle

Project this and match each part of the FITT principle to what it means — tap a part, then tap its meaning.

💪 Match each FITT part to its meaningTry it
FITT Part
What It Means
Now tap its meaning!
The Lesson · Health & PE Flow (Warm-Up · Learn · Practice · Apply · Cool-Down)

50 minutes, five moves

Tap any phase to open the teacher moves and student actions.

1

Warm-Up — A Plan That Fits You

5 min

Staying active for life needs a plan — FITT is a simple tool. What is it?

👩‍🏫 Teacher Moves

  • Ask how they stay active.
  • Preview FITT.
  • Get ready.

🎒 Student Actions

  • Reflect.
  • Consider.
  • Get ready.
2

Learn — The FITT Principle

12 min

Students learn.

👩‍🏫 Teacher Moves

  • Send students to Match the FITT Principle.
  • Note each letter.
  • Note progression.

🎒 Student Actions

  • Match.
  • Note it.
  • Reflect.
3

Practice — Practice

14 min

Students practice.

👩‍🏫 Teacher Moves

  • Apply FITT to an activity you enjoy.
  • Vary the type.
  • Plan progression.

🎒 Student Actions

  • Apply it.
  • Vary it.
  • Plan it.
4

Apply — Apply

12 min

Students apply.

👩‍🏫 Teacher Moves

  • Build a personal fitness plan.
  • Choose enjoyable activities.
  • Include variety.

🎒 Student Actions

  • Build it.
  • Choose them.
  • Vary it.
5

Cool-Down — Cool-Down

5 min

Students close.

👩‍🏫 Teacher Moves

  • Name a FITT letter.
  • Explain its meaning.
  • Complete the exit ticket.

🎒 Student Actions

  • Name one.
  • Explain it.
  • Complete the exit ticket.
Standards Alignment

Built to the standards you report on

Aligned to SHAPE America National Health Education Standards.

SHAPE
HE.1

Comprehend concepts of fitness planning.

SHAPE
HE.6

Use goal-setting to plan fitness.

SHAPE
HE.7

Practice health-enhancing activity.

SHAPE
PE.3

Design a plan for health-enhancing fitness.

Differentiation

One lesson, every learner

Multilingual Learners

ELL / EMERGING READERS
  • FITT letter cards.
  • Sentence frame: “___ means ___.”
  • Use a plan template.

Support & Access

IEP / 504
  • Start with Frequency and Type.
  • Match one pair at a time.
  • Use a template.

Stretch & Extend

GIFTED / EARLY FINISHERS
  • Design a full weekly plan.
  • Explain overload.
  • Adjust for a goal you enjoy.
Materials

What to gather

  • 📽️Projector / board
  • 💪A FITT plan template
  • 💻Match the FITT Principle
  • 🏃Activity ideas
  • ✏️Pens
  • 🎫Exit-ticket slips
Vocabulary

Key terms — hover for a quick definition

FITTFrequency, Intensity, Time, Typefrequencyhow often you exerciseintensityhow hard you worktimehow long you exercisetypethe kind of activityprogressiongradually increasing activityfitness plana plan for staying activevarietya mix of activities
Evaluate

Exit Ticket

Preview the three formative checks. Tap “Sample answer” to see what mastery looks like — hide them before you print for students.

QUESTION 1
What do the letters in FITT stand for?
Frequency, Intensity, Time, and Type.
QUESTION 2
What does the “Type” in FITT describe?
The kind of activity — cardio, strength, or flexibility.
QUESTION 3
What is progression in a fitness plan?
Gradually increasing your activity as you get fitter.

Cool-Down: your FITT plan.

Have students design a simple FITT plan around an activity they enjoy. A printable FITT sheet is in the PE & Health library.

Study · Flashcards

Study the key terms

Tap a card to flip it, then rate whether you knew it. Built from this lesson’s vocabulary.

🃏 Personal Fitness Planning (FITT)Flip
Card 1
Term
Tap to flip →
Meaning
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Nice work!

Practice · Quiz

Check your understanding

A quick self-check with instant feedback, drawn from this lesson’s key terms.

📝 Personal Fitness Planning (FITT)Quiz
Score: 0
1 / 6
Question 1
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Nice work!

Practice · Worksheet

Printable worksheet

A print-and-go review sheet with a built-in answer key. Tap “Show answer key” to reveal answers, or print the clean version for students.

🖨️ Personal Fitness Planning (FITT)Print
Name: ________________________
Date: ____________

Part A · Write the word that matches each meaning

Word bank: fitness plan, FITT, frequency, intensity, progression, time, type, variety
  1. gradually increasing activity
  2. a mix of activities
  3. a plan for staying active
  4. how long you exercise
  5. Frequency, Intensity, Time, Type
  6. how hard you work
  7. the kind of activity
  8. how often you exercise

Part B · Show what you learned

  1. What do the letters in FITT stand for?
  2. What does the “Type” in FITT describe?
  3. What is progression in a fitness plan?
Answer key — Part A: 1) progression · 2) variety · 3) fitness plan · 4) time · 5) FITT · 6) intensity · 7) type · 8) frequency
Part B: 1) Frequency, Intensity, Time, and Type. 2) The kind of activity — cardio, strength, or flexibility. 3) Gradually increasing your activity as you get fitter.