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Lesson Plan: Training Principles (F.I.T.T & S.P.O.R.T)

Lesson Plan: Training Principles (FITT and SPORT)

Grade Level: Middle School (6th-8th grade) Duration: 45 minutes

Learning Intentions:

  1. Understand the basic principles of training - FITT (Frequency, Intensity, Time, Type) and SPORT (Specificity, Progression, Overload, Reversibility, and Tedium).

  2. Apply the training principles to develop effective fitness programs for different goals.

Success Criteria:

  1. Students will be able to define and explain the FITT principles.

  2. Students will be able to define and explain the SPORT principles.

  3. Students will be able to create a basic fitness program using the FITT and SPORT principles.



1. Introduction (5 minutes): a. Greet the students and introduce the topic of training principles. b. Explain that training principles are important guidelines that help individuals design effective fitness programs to achieve their fitness goals. c. Share the learning intentions and success criteria for the lesson.

2. Presentation of FITT Principles (10 minutes): a. Show the provided PowerPoint presentation to the students. b. Explain each component of the FITT principles:

  • Frequency: how often you exercise per week.

  • Intensity: how hard you work during exercise.

  • Time: how long each exercise session lasts.

  • Type: the specific kind of exercise you engage in. c. Discuss examples for each component to help students understand their practical applications.

3. Discussion and Questions (5 minutes): a. Encourage students to ask questions and clarify any doubts they may have about the FITT principles. b. Facilitate a brief discussion on the importance of individualizing fitness programs based on personal goals, abilities, and preferences.

4. Presentation of SPORT Principles (10 minutes): a. Continue with the PowerPoint presentation and move on to the SPORT principles. b. Explain each component of the SPORT principles:

  • Specificity: choosing exercises that target specific fitness goals.

  • Progression: gradually increasing the intensity or difficulty of exercises over time.

  • Overload: challenging the body beyond its normal capacity to stimulate adaptation.

  • Reversibility: acknowledging that fitness gains may be lost if training stops.

  • Tedium: avoiding boredom by incorporating variety into workouts. c. Provide examples and scenarios to illustrate the practical application of each SPORT principle.

5. Group Activity: Creating a Fitness Program (15 minutes): a. Divide the students into small groups of 3-4. b. Provide each group with chart paper and markers. c. Instruct the groups to create a basic fitness program using the FITT and SPORT principles discussed. d. Remind them to consider the components of both principles when designing their programs. e. Give the groups 10 minutes to work on their programs. f. Ask each group to present their fitness program to the class, explaining how they applied the FITT and SPORT principles.

6. Wrap-up and Conclusion (5 minutes): a. Review the main points discussed during the lesson. b. Highlight the importance of applying the FITT and SPORT principles to create effective fitness programs. c. Reinforce the connection between personal goals and individualized fitness programs. d. Answer any remaining questions and provide feedback on the group presentations.

Note: Throughout the lesson, encourage students to actively participate by asking questions, sharing their understanding, and engaging in discussions related to the training principles.

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