Home›Lesson Plans›PE & Health›Health · Grade 7

The FITT Principle

Seventh graders learn the FITT principle — Frequency, Intensity, Time, and Type — the four things to think about when planning a balanced, effective, and enjoyable exercise routine.

Grade 7Fitness45 minutes1 class periodSHAPE / Skills-BasedExplicit teaching4 StandardsSHAPE
Start the Lesson
Assign or share this lesson
Share to Google Classroom Share to Microsoft Teams

Copy link works with Canvas, Schoology, Moodle and any other LMS — paste it in as a resource or assignment.

Lesson at a Glance

Everything you need before the bell rings

Learning Objectives

Students will be able to…

  • ✓Explain the FITT principle.
  • ✓Know each letter.
  • ✓Plan a workout.
  • ✓Stay active.
Essential Question

How do you build a good workout routine? The FITT principle gives you four things to plan. What does FITT stand for?

0
Lesson Phases
0
Vocabulary Terms
0
Standards Aligned
0
Interactive Task
Match It · Interactive

Match the FITT Letter

Project this and match each FITT letter to what it means — tap a letter, then tap its meaning.

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

45 minutes, five moves

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

1

Warm-Up — Build a Workout

5 min

How do you build a good workout? FITT gives you a plan.

👩‍🏫 Teacher Moves

  • Ask about their activity.
  • Ask how to plan it.
  • Get ready.

🎒 Student Actions

  • Share.
  • Consider.
  • Get ready.
2

Learn — The FITT Principle

10 min

Students learn.

👩‍🏫 Teacher Moves

  • Send students to Match the FITT Letter.
  • Note each letter.
  • See how they combine.

🎒 Student Actions

  • Match.
  • Note it.
  • Explain.
3

Practice — Practice

11 min

Students practice.

👩‍🏫 Teacher Moves

  • Pick a frequency.
  • Pick a type.
  • Plan a session.

🎒 Student Actions

  • Pick F.
  • Pick T.
  • Plan it.
4

Apply — Apply

9 min

Students apply.

👩‍🏫 Teacher Moves

  • Design a FITT workout.
  • Explain each part.
  • Make it fun.

🎒 Student Actions

  • Design it.
  • Explain.
  • Enjoy it.
5

Cool-Down — Cool-Down

5 min

Students close.

👩‍🏫 Teacher Moves

  • Say what FITT stands for.
  • Explain one letter.
  • Complete the exit ticket.

🎒 Student Actions

  • Say it.
  • Explain it.
  • Complete the exit ticket.
Standards Alignment

Built to the standards you report on

Aligned to SHAPE America National Health Education & Physical Education Standards.

SHAPE
PE.3

Apply the FITT principle to fitness.

SHAPE
HE.1

Comprehend fitness concepts.

SHAPE
PE.4

Plan personal activity.

SHAPE
HE.7

Practice healthy activity.

Differentiation

One lesson, every learner

Multilingual Learners

ELL / EMERGING READERS
  • Letter + meaning cards.
  • Sentence frame: “___ means ___.”
  • Use a workout plan.

Support & Access

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

Stretch & Extend

GIFTED / EARLY FINISHERS
  • Design a full weekly plan.
  • Explain intensity levels.
  • Track a workout.
Materials

What to gather

  • 📽️Projector / board
  • 💪A FITT chart
  • 💻Match the FITT Letter
  • 📋A workout plan
  • ✏️Pens
  • 🎫Exit-ticket slips
Vocabulary

Key terms — hover for a quick definition

FITTFrequency, Intensity, Time, Typefrequencyhow often you exerciseintensityhow hard you worktimehow long a session laststypewhat kind of activityroutinea regular workout planbalancedwell-roundedvigoroushigh intensity
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 does the F in FITT stand for?
Frequency — how often you exercise.
QUESTION 2
What does Intensity mean?
How hard you work — light, medium, or vigorous.
QUESTION 3
Why is the FITT principle helpful?
It helps you plan a balanced, effective workout.

Cool-Down: plan with FITT.

Have students plan one workout using all four FITT parts. 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.

🃏 FITT PrincipleFlip
Card 1
Term
Tap to flip →
Meaning
0

Nice work!

Practice · Quiz

Check your understanding

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

📝 FITT PrincipleQuiz
Score: 0
1 / 6
Question 1
0%

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.

🖨️ FITT PrinciplePrint
Name: ________________________
Date: ____________

Part A · Write the word that matches each meaning

Word bank: balanced, FITT, frequency, intensity, routine, time, type, vigorous
  1. what kind of activity
  2. a regular workout plan
  3. how hard you work
  4. high intensity
  5. how long a session lasts
  6. how often you exercise
  7. well-rounded
  8. Frequency, Intensity, Time, Type

Part B · Show what you learned

  1. What does the F in FITT stand for?
  2. What does Intensity mean?
  3. Why is the FITT principle helpful?
Answer key — Part A: 1) type · 2) routine · 3) intensity · 4) vigorous · 5) time · 6) frequency · 7) balanced · 8) FITT
Part B: 1) Frequency — how often you exercise. 2) How hard you work — light, medium, or vigorous. 3) It helps you plan a balanced, effective workout.