3.1 Explain what is meant by FITT principles and their application to exercise sessions

This guide will help you answer 3.1 Explain what is meant by FITT principles and their application to exercise sessions.

The FITT principles are a set of guidelines used in planning and delivering exercise programmes. They stand for Frequency, Intensity, Time, and Type. These principles help structure exercise safely and effectively for different individuals, including those receiving healthcare support.

Workers in health and social care may use the FITT principles when supporting a patient’s rehabilitation, recovery, or general wellbeing. They guide how much and how often someone should exercise, the level of effort needed, and the nature of the activities. This ensures that exercise sessions meet individual needs and stay safe.

Applying FITT in a health and social care setting means adjusting each part to suit the physical capacity, medical conditions, and goals of the person.

Frequency

Frequency means how often someone takes part in exercise or physical activity. In the FITT model, frequency will vary based on the person’s aims, current fitness level, and any medical advice.

For some patients, exercise may be needed daily. For others, sessions may be planned three or four times per week. The choice depends on factors such as recovery time from illness, strength levels, or the presence of conditions like arthritis or respiratory disease.

When setting frequency for health and social care exercise sessions, you should take into account:

• The person’s current physical condition
• Doctor or physiotherapist recommendations
• The need for rest and recovery between sessions
• Impact of the exercise on existing health concerns
• Pain or fatigue after activity

Example: A patient recovering from hip surgery might have gentle physiotherapy exercises once or twice per day. Someone working on general cardiovascular health might aim for moderate activity like walking five days a week.

Intensity

Intensity relates to how much effort is put into the exercise. It measures how hard the body is working during activity. In health and social care settings, intensity must be carefully chosen to avoid strain or injury, especially where patients have medical conditions.

Intensity can be described in different ways:

• Light, moderate, or vigorous effort
• Heart rate during exercise
• Perceived exertion such as a simple scale from 1 (very easy) to 10 (very hard)

Patients who are frail, recovering from illness, or have low stamina may need low-intensity exercise such as slow walking or gentle stretching. Others may be able to work at a moderate level, such as brisk walking, seated resistance exercises, or cycling on a low setting.

In healthcare support, intensity control often involves:

• Monitoring breathing rate
• Watching for signs of discomfort or dizziness
• Checking heart rate where possible
• Giving rest breaks
• Adjusting movements to reduce strain

Example: A rehabilitation programme for someone with chronic heart disease may involve short walking intervals at a pace that keeps breathing steady and allows conversation.

Time

Time in the FITT principles refers to the length of each exercise session. This could be measured in minutes or in the number of sets and repetitions for strength training.

The length of exercise needed varies greatly between individuals in health and social care. Some patients may only manage five to ten minutes at a time due to fatigue. Others could complete 30 to 45 minutes of low-impact activity.

Factors affecting time include:

• Stamina levels
• The type of exercise being done
• Recovery needs
• The aim of the programme (for example, increasing strength or improving balance)
• Medical restrictions from a healthcare professional

Time can be increased gradually as the person becomes stronger and more confident. For example, someone starting with 10 minutes of light cycling three times per week could progress to 20 minutes over several weeks.

Example: A dementia patient in a residential care setting might have a 15-minute gentle chair-based exercise session each morning to help maintain mobility and reduce stiffness.

Type

Type refers to the kind of exercise or activity chosen. In health and social care, type is selected according to the patient’s abilities, health conditions, and personal preferences.

Exercise types include:

• Aerobic activity such as walking, cycling, or swimming
• Strength training using resistance bands or light weights
• Flexibility exercises like stretching or yoga
• Balance training such as standing on one leg or using a balance board

For patients in healthcare support, the type chosen must be safe, achievable, and meet their care goals. It should avoid unnecessary strain and target specific benefits such as improving heart health, increasing range of motion, or aiding recovery from injury.

Example: In stroke rehabilitation, type might include targeted strength and coordination exercises for affected limbs, blended with light cardio like a stationary bike.

Applying the FITT Principles in Health and Social Care

When planning exercise for patients, the FITT principles should be used together. The combination of frequency, intensity, time, and type is tailored to fit each person’s condition and objective.

Key steps in applying FITT include:

• Assessing the patient’s baseline health and mobility
• Considering advice from doctors, physiotherapists, or occupational therapists
• Working within the limits of any medical restrictions
• Gradually building progression based on observation
• Recording exercise details in care records

Example for a patient with COPD (Chronic Obstructive Pulmonary Disease):

• Frequency: Low to moderate exercise three times per week
• Intensity: Gentle, so the patient can talk without breathlessness
• Time: Sessions of around 10 to 20 minutes depending on fatigue
• Type: Seated exercises and light resistance training for upper body strength

By using the FITT structure, healthcare workers can offer safe progress without risking overexertion. It also allows consistency across staff members, as session plans are clear and easy to follow.

Monitoring and Adjusting FITT Programmes

In health and social care, patients often experience changes in their health. This means FITT-based programmes must be monitored and adapted regularly.

Monitoring can include:

• Asking the patient how they feel before, during, and after sessions
• Checking for pain, shortness of breath, dizziness, or fatigue
• Observing technique to avoid injuries
• Recording attendance and noting programme adjustments

Staff may need to lower intensity or shorten sessions during illness flare-ups. If the patient gains strength or stamina, staff can slowly increase either intensity, time, or frequency according to FITT.

Example: A patient recovering from knee replacement might start with 5 minutes of gentle range of motion activities. As recovery progresses, you may increase session time to 10 minutes and add light resistance work.

Benefits of FITT in Health and Social Care

Using FITT principles benefits patients and staff by:

• Giving structure to exercise sessions
• Matching activity levels to personal health needs
• Helping prevent injuries from overexertion
• Supporting measurable progress over time
• Encouraging confidence in patients through achievable goals

Patients are more likely to stay motivated when they can see clear progress. This might include longer session times, improved ability to complete movements, or better balance.

Exercise is also linked to better mood, improved sleep, and lower risk of falling. In health and social care, these benefits can greatly improve quality of life.

Adapting FITT for Special Populations

Certain groups in health and social care will need FITT principles adapted. Examples include:

• Older adults: Lower intensity, more rest, gentler balance exercises
• People with disabilities: Focus on type suited to abilities, often chair-based or assisted exercises
• Post-operative recovery: Gradual increase in frequency and time after clearance from surgeons
• Chronic pain patients: Pain-aware exercise choice with slow progression

The aim is to use FITT without exceeding safe limits. This requires patience and careful monitoring.

Example Session Using FITT

For a residential care patient with mild mobility limits:

• Frequency: 4 times per week
• Intensity: Moderate, able to hold a conversation
• Time: 20 minutes
• Type: Mix of walking in the garden, light stretching, and seated resistance band work

This provides cardiovascular benefits, aids flexibility, and maintains muscle tone while respecting safety concerns.

Final Thoughts

FITT principles offer a clear framework for planning exercise in health and social care settings. By looking at frequency, intensity, time, and type, you can select activities that meet a patient’s personal needs, medical requirements, and capabilities. The strength of this approach is in its flexibility, allowing changes as health status improves or declines.

When delivered correctly, FITT-based programmes help patients boost physical function, reduce risks caused by inactivity, and enjoy a greater sense of independence. For healthcare support workers, this means they can guide safe and effective exercise, support long-term wellbeing, and build trust through consistent, patient-centred care.