Saint Joseph Academy: FIRST QUARTER, S.Y. 2020 - 2021

PHYSICAL EDUCATION AND HEALTH STEM XII/HUMSS XII/ABM XII
II
SAINT JOSEPH ACADEMY
of San Jose, Batangas Incorporated
Tel Nos. (043) 726-2111 / (043) 726-3652
Email address:stjosephacademy1949@yahoo.com
FIRST QUARTER, S.Y. 2020 – 2021 SENIOR HIGH SCHOOL
NAME of the LEARNER:
GRADE and SECTION: STEM 12A/STEM

12B/HUMSS12A/HUMSS12B/ABM12
MODULE NUMBER: 2
INCLUSIVE DATES: August 31-September 4, 2020
ADVISER:
CONTACT NUMBER:
SUBJECT TEACHER: Ms. Mariane A. Gonzales/Mrs. Josefina M.

Morales
CONTACT NUMBER: 0967-652-6237
“Success of your Journey starts at Academy.” Page |1

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Online Class STEM 12A (Monday), HUMSS 12A (Tuesday), STEM 12B/ABM12 (Friday)
MODULE 2
THE FITT PRINCIPLE
LEARNING COMPETENCIES
Sets FITT goals based on training principles to achieve and/or maintain.
EXPECTED SKILLS
Understand the FITT principles and apply to activities.

Think and formulate physical activity plan.
LEARNING TARGETS
I can set FITT goals based on training principles to achieve and/or maintain HRF.
INSTRUCTION/DELIVERY
In this lesson you will know and understand the following:
Meaning of Frequency, Intensity, Time, and Type

Principles of Fitness Development
FITT Principle Guidelines
At the end of the lesson, you are expected to:
Provide Personal Physical Activity Plan applying the FITT Principle

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Background Information
The FITT Principle
A well-designed personal physical activity plan will outline how often (frequency), how long (time), and
how hard (intensity) a person exercises, and what kinds of exercises (type) are selected.
The exercise frequency, intensity, time, and type (FITT principle) are key components of any fitness
plan or routine. An individual’s goals, present fitness level, age, health, skills, interest, and availability
of time are among the factors to consider in developing a personal physical activity plan.
In particular, every plan should have a schedule that progresses over time. Progression can take the
form of changes in any of the FITT components, but not all at once.
For example, an athlete training for high-level competition would follow a different program than would
a person whose goals are to develop good health from a sedentary start.
Regardless of the specific goals, both programs would be based upon the elements of the FITT
principle.
Initially, a personal physical activity plan does not need to include all the health-related fitness
components.
The choice of which components to focus on initially should be based upon the likelihood of adopting
the new behavior and a consideration of whether the goals are SMART (specific, measurable,
attainable, realistic, and time framed.
The keys to selecting the right kinds of exercises for developing and
maintaining each of the basic components of fitness are found in the
principles of specificity, overload, reversibility, progression,
diminishing returns, and individual differences.

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Overload Principle – relies on the Progression Principle – this means

premise that to improve, the muscle that as the body adapts to the initial
must produce work at a level that is overload, the overload must be
higher that its regular workload. adjusted and increase gradually.
Maintenance Principle – exercise

Recovery Principle – rest and
must be regular to stay fit and
recuperation for the body to adjust
healthy. By following all the other
properly. Adaptation to physical
principles, taking into consideration
activity occurs gradually and naturally,
the principles of FITT, one can
but time must be allowed for the body
maintain a healthy level of fitness. PRINCIPLE OF to regenerate and build
FITNESS
Individualization Principle – each DEVELOPMENT
Reversibility Principle – All gains
individual has a certain unique set of
due to exercise will be lost if one does
physical characteristics. Therefore,
not continue the exercise. The body
some training or exercise programs,
will not be able to maintain levels of
are tailor-made for certain
fitness without maintaining exercise.
individuals, especially for those with
Muscular atrophy or the shrinking of
specific needs, strengths, or
muscles occur.
limitations and conditions.
Specificity Principle – states that

Variation Principle – adaptation can
each form of activity would produce
be maximized by varying physical
different results. This means that if
activity. An athlete may hit plateau
one has specific gains in mind, one
with a constant, unchanging routine.
must aptly plan and execute activities
Sometimes repetitive stress injuries
that would get target those goals. For
might develop out of the same routine
example, jogging to address weight
performed over and over again.
control, weights to increase strength.
How to Set FITT Goals
The best way is to first know your thresholds, or the limits of

what you can do per type of activity. Check for personal limits in
frequency, intensity, time and type of activity. From there, one can
set targets or increases in performance.

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Activity 1: My Personal Physical Activity Plan
After going through the discussion, you are able to create or provide your own physical activity
plan. While doing your activity, you will realize that, in order to be physically fit there are principles and
guidelines to follow.
You will make this activity in a short bond paper.
PROCESS QUESTIONS:
1. Why is it important to be physically fit and how can we stay fit?
2. What are the benefits of being physically active?
3. Is there a need to follow guidelines and principles? Why? Why not?
4. If you were a fitness instructor which of the following principles you will recommend?

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REFLECTION
After this lesson, it is about time to reflect on your own

attitude and belief, then make a resolution or stand on your lifestyle
choice and fitness. Write your answer on the box.
I realized that…
I feel that I should…
Starting today, I promise…

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REFERENCES for this LESSON
Book
FIT FOR LIFE (The K to 12 Physical Education and Health Textbook) – Phoenix
Publishing House
Electronic Sources
www.edu.gov.mb.ca/k12/cur/physhlth/curriculum.html
https://www.edu.gov.mb.ca/k12/cur/physhlth/frame_found_gr11/rm/module_b_lesson_6.p
df
https://www.edu.gov.mb.ca/k12/dl/iso/previews/gr12_pehe.pdf
ClipArt
https://images.app.goo.gl/1cZjhpN9Ba5WMQR39
https://images.app.goo.gl/LCAzkH4JUAogW7Zh9
https://images.app.goo.gl/uqWjeeksGhAQSHV4A
https://images.app.goo.gl/Mso2rf11gGXHxQcz8

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PHYSICAL EDUCATION AND HEALTH STEM XII/HUMSS XII/ABM XII

FIRST QUARTER, S.Y. 2020 – 2021 SENIOR HIGH SCHOOL

NAME of the LEARNER:

GRADE and SECTION: STEM 12A/STEM

INCLUSIVE DATES: August 31-September 4, 2020

SUBJECT TEACHER: Ms. Mariane A. Gonzales/Mrs. Josefina M.

CONTACT NUMBER: 0967-652-6237

“Success of your Journey starts at Academy.” Page |1

THE FITT PRINCIPLE

Sets FITT goals based on training principles to achieve and/or maintain.

Understand the FITT principles and apply to activities.

In this lesson you will know and understand the following:

Meaning of Frequency, Intensity, Time, and Type

At the end of the lesson, you are expected to:

Provide Personal Physical Activity Plan applying the FITT Principle

“Success of your Journey starts at Academy.” Page |2

The FITT Principle

“Success of your Journey starts at Academy.” Page |3

Overload Principle – relies on the Progression Principle – this means

Maintenance Principle – exercise

Specificity Principle – states that

How to Set FITT Goals

The best way is to first know your thresholds, or the limits of

“Success of your Journey starts at Academy.” Page |4

Activity 1: My Personal Physical Activity Plan

You will make this activity in a short bond paper.

1. Why is it important to be physically fit and how can we stay fit?

2. What are the benefits of being physically active?

3. Is there a need to follow guidelines and principles? Why? Why not?

“Success of your Journey starts at Academy.” Page |5

After this lesson, it is about time to reflect on your own

I feel that I should…

Starting today, I promise…

“Success of your Journey starts at Academy.” Page |6

REFERENCES for this LESSON

“Success of your Journey starts at Academy.” Page |7

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