FITT principle circuit makeover
Groups get a six-station base circuit and a different training goal. They change frequency, intensity, time and type of exercise to fit the goal and then try it out as a class, seeing how a workout changes when the FITT principle is applied.
How to play
- Present the base circuit (squats, push-ups, jump rope, plank, lunges and band rows: 30 seconds on, 30 off) and what each FITT letter means (4 min).
- Form five groups of five; each draws a goal card: endurance, strength, power, beginner or return from injury (1 min).
- Each group redesigns the circuit on butcher paper, changing at least two FITT variables and justifying every change (7 min).
- Two groups present their version and the whole class does it; each practice lasts 6 minutes (14 min including explanations).
- Groups that did not present briefly walk the class through their poster.
- Wrap-up: a show of hands on which redesign best fits its goal and why (2 min).
Rules
- Every change must be justified by the goal.
- No unsafe exercises and no equipment that is not in the gym.
- Stick to presentation and practice times.
- During practice, anyone can lower the intensity.
Variations
Easier
Change only intensity and time, using a ready-made options chart.
Standard
Redesign all four FITT variables and practice two group proposals.
Harder
Each group also plans a four-week progression for its circuit.
Adaptations
- Limited mobility: the group must include seated options at every redesigned station.
- Autism: provide a template with the four FITT letters and a box for each change.
- High fitness level: use the most challenging version of their group's design during practice.
Learning goals
- Apply the FITT principle to adapt a workout to a goal.
- Justify planning decisions with training criteria.
- Design and lead a safe, practical workout as a group.
Equipment for a class of 25
- task cards: 5
- cones: 12
- yoga mats: 25
- resistance bands: 6
- butcher paper: 5
- markers: 10
Teacher tip
The return-from-injury card usually sparks the best discussion. Have the base circuit equipment set up from the start so you do not lose time.
PatioLab has "FITT principle circuit makeover" and 1299 more activities ready to drag into your lesson and run from your phone in the gym.
More activities like this
More main activities for High School
10-20-30 interval running in pairs
The 10-20-30 method strings together 30 seconds of easy jogging, 20 at a moderate pace and 10 at top speed, in five-minute blocks.
1v1 Ball Volley Matches
1v1 ball volley: singles games on a small court with a low net, hitting the ball over the net and allowing one bounce.
2-on-2 Volleyball with Blocker Hand Signals
2-on-2 volleyball modeled on beach doubles: the net player uses hand signals behind their back to tell their partner which area they will block and which the partner…
4-on-4 Volleyball with a Setter and Outside Attack
Small-court 4-on-4 games where each team has a setter at the net and builds the pass-set-hit sequence toward the outside hitter.
4x50 Relay: Blind Handoff in the Exchange Zone
Teams of four learn to pass the baton without looking inside an exchange zone marked with cones, with the receiver taking off at speed so no time is lost.
Acrosport Flow: Linked Stunt Transitions
Groups of four link three simple acrosport stunts, moving from one to the next without fully coming down, with safe builds and dismounts.