HOPE 3

Health Optimizing Physical Education (HOPE 3) – Grade 12

Quarter 1 – Module 5: Applying FITT Principles in Dance
First Edition, 2020

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Published by the Department of Education - Schools Division of Pasig City

Development Team of the Self-Learning Module

Writer: Alfredo V. Villanueva III
Editor: Christian Bjorn R. Cunanan
Reviewers: Dr. Norlyn Conde, Cerina V. Galoy (Technical)
Illustrator: Christian Bjorn R. Cunanan
Layout Artist: Ava Moyra L. Regilme
Management Team: Ma. Evalou Concepcion A. Agustin
OIC-Schools Division Superintendent
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OIC-Assistant Schools Division Superintendent
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Chief, School Governance and Operations Division and
OIC-Chief, Curriculum Implementation Division

Education Program Supervisors

Librada L. Agon EdD (EPP/TLE/TVL/TVE)

Liza A. Alvarez (Science/STEM/SSP)
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Joselito E. Calios (English/SPFL/GAS)
Norlyn D. Conde EdD (MAPEH/SPA/SPS/HOPE/A&D/Sports)
Wilma Q. Del Rosario (LRMS/ADM)
Ma. Teresita E. Herrera EdD (Filipino/GAS/Piling Larang)
Perlita M. Ignacio PhD (EsP)
Dulce O. Santos PhD (Kindergarten/MTB-MLE)
Teresita P. Tagulao EdD (Mathematics/ABM)

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Pasig City
 HOPE 3
Quarter 1
Self-Learning Module 5
Applying FITT Principles in Dance

Introductory Message
 For the Facilitator:

Welcome to the Health Optimizing Physical Education (HOPE 3) Self-

Learning Module 5 on Applying FITT Principles in Dance !

This Self-Learning Module was collaboratively designed, developed and

reviewed by educators from the Schools Division Office of Pasig City headed by its
Officer-in-Charge Schools Division Superintendent, Ma. Evalou Concepcion A.
Agustin, in partnership with the City Government of Pasig through its mayor,
Honorable Victor Ma. Regis N. Sotto. The writers utilized the standards set by the K
to 12 Curriculum using the Most Essential Learning Competencies (MELC) in
developing this instructional resource.

This learning material hopes to engage the learners in guided and

independent learning activities at their own pace and time. Further, this also aims
to help learners acquire the needed 21st century skills especially the 5 Cs, namely:
Communication, Collaboration, Creativity, Critical Thinking, and Character while
taking into consideration their needs and circumstances.

In addition to the material in the main text, you will also see this box in the
body of the module:

Notes to the Teacher

This contains helpful tips or strategies
that will help you in guiding the learners.

As a facilitator you are expected to orient the learners on how to use this
module. You also need to keep track of the learners' progress while allowing them
to manage their own learning. Moreover, you are expected to encourage and assist
the learners as they do the tasks included in the module.

For the Learner:

 Welcome to the Health Optimizing Physical Education 3 (HOPE) Self-
Learning Module 5 on Applying FITT Principles in Dance !

This module was designed to provide you with fun and meaningful
opportunities for guided and independent learning at your own pace and time. You
will be enabled to process the contents of the learning material while being an
active learner.

This module has the following parts and corresponding icons:

Expectations - This points to the set of knowledge and skills

that you will learn after completing the module.

Pretest - This measures your prior knowledge about the lesson

at hand.

Recap - This part of the module provides a review of concepts

and skills that you already know about a previous lesson.

Lesson - This section discusses the topic in the module. 

Activities - This is a set of activities that you need to perform.

Wrap-Up - This section summarizes the concepts and

application of the lesson.

Valuing - This part integrates a desirable moral value in the

lesson.

Posttest - This measures how much you have learned from the
entire module.

EXPECTATIONS
Most Essentials Learning Competencies:

Set FITT goals based on training principle to achieve and/or maintain HRF.

Specific Objectives:
At the end of the module, learners will able be to:
1. have a basic understanding of the importance of FITT principle by designing
their own fitness program.

PRE–TEST

Direction: Read and analyze the questions given below. Write your
answer in a given spaces.

1. What is your understanding when we you hear the words:

FREQUENCY INTENSITY TIME
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
2. Can a dance be a form of Fitness Activity?
__________________________
3. What kind of dance you are interested at?
______________________________________________________________
______________________________________________________________
4. Can your dance of choice will help you to be physically fit?
______________
5. What do we call an exercise that focuses on the development of our heart
muscle?
______________________________________________________________
______________________________________________________________
______________________________________________________
 RECAP
Cardio Vascular Endurance refers to the condition of our heart
muscles. It is only through performing an aerobics exercise that we can
maintain the healthy condition of our heart muscles. Based from your fitness
testing, is your heart muscle healthy? If not then, how do we improve the
condition of your heart muscles? If your heart muscle is healthy, how can we
maintain its condition?
Answer:
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________

LESSON

For us to have a healthy cardio vascular muscle, we need to engage this to an

AEROBIC activity. A proper aerobic program is important for us to ensure that our
activity will improve its condition. Today, we will have the basic understanding of the
FITT principle of exercise to make sure that our aerobic program will be beneficial.

Let us review your FITT Principle: Its Frequency, Intensity, Time and Type.
How do we apply it!

The more physical activity we perform in a week means the more it improved
our health condition and that is your FREQUENCY.

The more your movements increase and movements become more complex
the more it circulates the heart muscle faster that is INTENSITY.

The longer time you spent dancing the more calories you burn, the longer
amount of cardio vascular activity you perform refers to TIME.
 The choice of your dance based from your interest is what we call TYPE.

Progression. As you continuously progress in your routine, you need to add the
overload to ensure that there will be a development in your fitness level by adding
the amount of frequency, intensity or time. Here is an example of Progression using
Frequency:

Monday Tuesday Wednesday Thursday Friday Saturday

Week 1 x x x
Week 2 x x x x
Week 3 x x x x x

In the chart, it shows that there is a gradual increase in the number of times
you exercise in a week. Doing so, it helps to improve your fitness level.

In exercise we have what we call ADAPTATION, we let our body adopt to the
stress level that we apply during exercises, gradual increasing makes our body
adopts to the changes.

Progressing in your intensity, makes your muscle adopts to physical stress

thus it increased your capacity and improves your muscles mass more. Here is your
example

Monday Tuesday Wednesday Thursday Friday Saturday

Week 1 15lbs/ 3 15 lbs/3 15 lbs/3
sets of 10 sets of 10 sets of
reps reps 10 reps
Week 2 15 lbs/3 20 lbs/3 20 lbs/ 3
sets of 15 sets of 10 sets of
reps reps 10 reps
Week 3 20lbs/ 20lbs/ 4 20lbs/ 4
4sets of 8 sets of 8 sets of 8
reps reps reps

In muscular strength program, we can add intensity in the number of loads or

number of repetitions. In that way, we increase our capacity without over exertion to
avoid injury.

Below is an example of Intensity we apply in Aerobic Activity

Monday Tuesday Wednesday Thursday Friday Saturday

 Week 1 10 10 jumps, 10
jumps, leaps, and jumps,
leaps, squats in a leaps,
and dance and
squats in routine squats in
a dance a dance
routine routine
Week 2 15 jumps 15 jumps 15 jumps
and and leaps and
leaps and squats leaps
and in a dance and
squats in routine. squats in
a dance a dance
routine. routine.
Week 3 More More More
jumps, jumps, jumps,
leaps leaps and leaps
and squats in a and
squats in dance squats in
a dance routine. a dance
routine. routine.

The amount of off the floor movements increases the intensity of your routine.
To prevent injury in performing high intense dance routine depends on your capacity,
once you adopt to the changes, gradually increase your intensity. Always listen to
your body capacity is the key to a safer activity.

Here is an example on how we apply progression on TIME

Monday Tuesday Wednesday Thursday Friday Saturday

Week 1 30 mins. 30 mins. 30 mins.
Week 2 45 mins 45 mins 45 mins.
Week 3 1 hour 1 hour 1 hour

For your TYPE, exercise for a particular aspect can be fun

and exciting depending of your activity. Here is an example of the variety of cardio
vascular activities you can choose.

Cardio vascular Endurance

Monday Tuesday Wednesday Thursday Friday Saturday

Week 1 Zumba Zumba Zumba
 Week 2 Jogging Zumba Jogging
Week 3 Swimming Jogging Zumba

The more variations of activity you have in mind the more exercise become
exciting. Variety of physical activities is essential in a long-term planning of becoming
a fit person and it ease boredom when there a lot of choices.

You can make a can also make use a variety all these three principles. Here
is an example

Monday Tuesday Wednesday Thursday Friday Saturday

Week 1 1 hr. 1 hr. 1 hr.
Zumba Zumba Zumba
Week 2 3km Jog 3 km. Jog 3.5 km
Jog
Week 3 1hr. 3.5 km jog 1 hr
biking Zumba

The more variety, the higher the intensity. And, the longer time we are
performing, the more we become fit and healthy. Doing an exercise of our choice,
the more we become excited to perform exercise.

Ok. Now we know how to apply the FITT Principle in our Exercise routine. It’s
time that you make your own fitness program. But since this is a dance class, you
will make an Aerobic routine based from a dance of your interest and put a program
just like we have discussed.

ACTIVITIES
Fill up the blanks below for your aerobics dance program.

ACTIVITY #1
FREQUENCY
Monday Tuesday Wednesday Thursday Friday Saturday
Week 1
Week 2

INTENSITY
Monday Tuesday Wednesday Thursday Friday Saturday
Week 1
Week 2

TIME
Monday Tuesday Wednesday Thursday Friday Saturday
Week 1
Week 2

TYPE
Monday Tuesday Wednesday Thursday Friday Saturday
Week 1
Week 2

ACTIVTY #2
Make your own Dance Aerobic Routine for 3 minutes applying the LOW and HIGH
level of Intensity.

WRAP–UP
Let us review the lessons we have and let us see whether you learn,
1. What is FREQUENCY, INTENSITY TIME TYPE.
2. What are the essential things we need to remember in making your fitness
program.
3. How do we make our own program
4. What are the things to consider to make your fitness program fun and
exciting?

VALUING

1. In this time of pandemic where our health is our primary concern, how
important for us to stay healthy?
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
_____________________
2. How important that we know how to make our own fitness program?
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
_________________________
3. Why do we need to consider our choice of interest in making a fitness
activity?
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
_________________________

POST TEST
Direction: Identify the following statement.
1. Refers to how many times in a week an exercise should be perform.
____________________________________________
2. The overload we put into our program to ensure muscle development.
___________________________________________
3. The duration of exercise we perform in a session.
___________________________________________
4. What is the other term we can consider as variety?
___________________________________________
5. In designing a fitness program what principle do we need to consider?
______________________________________________________________
______________________________________________________________

KEY TO CORRECTION
ANSWER:

1. Frequency
2. Progression
3. Time
 References

1. Porto,Vargas and Collado, FITNESS FOR LIFE; HOPE Series for Senior
High School, C&E Publishing Inc.,2006, Quezon City, Metro Manila.
2. Corbin, Welk, Linsey and Corbin, CONCEPT OF PHYSICAL FTINESS
(Active Lifestyles for Wellness) 11th Ed., McGRaw Hill 2003, New York