GRACE MISSION COLLEGE

Catiningan, Socorro Oriental Mindoro

“Training and completing a race builds endurance and can teach us what it’s like
to persevere in love and to stay in step with the Spirit through life” – 2 Timothy
4:7-8

NAME: ______________________________ DATE: _______________

GRADE: __________________ SCORE: ______________

TOPIC: Training Guidelines and FITT Principles

INTRODUCTION
The lesson is about Training Guidelines and FITT Principle. It helps students to
have a clear understanding of physical education, so you can properly take care of your
body and have a good quality of life. It is important to keep in mind that being physically
fit does not merely pertain to the absence of diseases; instead physical fitness is a state
of complete physical, mental, and social well-being.

OBJECTIVES
At the end of this module, the learners are able to …
 Identify the related physical fitness components in the skills involved.
 Define physical fitness
 Give the importance of being physically fit
 Make video presentation regarding the Training Guidelines and FITT Principles.

PRE- ASSESSMENT
Directions: Write capital T if the statement is true, then F if the statement is false. Write
your answer in a space provided.
________1. BMI is used to determine the body’s mass composition.
________2. Sit and Reach is a flexibility assessment for the lower back and hamstring.
________3. Standing Long Jump Test is used to test your arm power.
________4. Stork Balance Test is used to measure the ability to balance on the ball of
the foot.
________5. Agility is the quickness of your body to change position.

DISCUSSION
Different Fitness Components
1. Health-related Components
a. Strength – maximal force that muscle can produce
b. Cardio-respiratory endurance – ability of the body to circulate oxygen and
blood, and to inhale and exhale for a long period of time during physical
activities
c. Muscular endurance – ability of your muscle to be used repeatedly without
getting tired easily
d. Flexibility – range of motion of your joints, or ability of your joints to move
freely
 GRACE MISSION COLLEGE
Catiningan, Socorro Oriental Mindoro

e. Body composition – used to describe the amount of fat and muscles in the
body
2. Skill-related Components
a. Agility – quickness of your body to change position
b. Balance – ability to stay in control of the body to change position
c. Coordination – ability to move two or more body parts together,
d. Muscular power – use of strength in a short period of time
e. Reaction time – amount of time it takes to move upon the presence of the
stimulus
f. Speed – ability to perform movement in a short period of time

Different Physical Fitness Assessments for Health-related Body Functions

1. BM1 (Body Mass Index) – used to determine the body’s mass composition.
Equipment: weighing scale, tape measure or meterstick, and calculator
Procedure:
a. Measure one’s height and weight
b. Calculate the BMI. Use the formula below.
c. Classify the result.
Note: the weight must be in kilograms (kg), and the height should be in meters (m).
Classifications of BMI BMI
Underweight <19
Normal 19-25
Overweight 25-30
Obese >30

Formula:
Example =
=
= 20.45 (normal)

2. Sit and Reach – this exercise is flexibility assessment for the lower back and
hamstring.
Equipment: Tape measure and mat
Procedure:
a. Sit on the floor or on a mat, and speed your legs. Make sure that the tape
measure is between your legs and arms. The zero point on the tape measure
starts at the midpoint of the knees.
b. Slowly bend your upper body. Keep your knees straight and pointing toward
the tape. Stretch your arms toward the toes.
c. Measure the distance from the zero point where your middle finger touches.
Then ask your partner to record the longest distance made as indicated by
the tape measure. Make three attempts.
3. One –minute Curl-up Test – this is used to measure the strength and firmness of
the abdominal muscle.
 GRACE MISSION COLLEGE
Catiningan, Socorro Oriental Mindoro

Equipment: Mat and timer

Procedure:
a. Lie face up on the mat or floor. Bend your knees. Keep your knees and feet
together.
b. Cross your arms on your chest.
c. Slowly sit up until your elbows touch your thighs.
d. Return slowly to starting position.
e. Repeat steps d and e. count the number of repetitions for one minute, and
record it.
f. Use the table here for the ratings.
4. Standing Long Jump Test – this is used to test your leg power.
Equipment: meterstick or tape measure, piece of chalk or making pen
Procedure:
a. Draw a line.
b. Stand upright behind the line.
c. Bend your knees. Sewing back your arms.
d. Jump forward.
e. Make sure that both your feet land on the floor at the same time together.
f. Make three attempts, and record the longest distance covered. Use the tip of
the heels of one foot nearest to the starting line as the end point in nothing
the distances. Mark the position on the floor using the chalk.
g. Refer to the table for the ratings.

Boys Girls
Rating (cm) (cm)
Excellent >250 >200
Very good 241-250 191-200
Above average 231-240 181-190
Average 221-230 171-180
Below average 211-220 161-170
Poor 191-210 141-160
Very poor <191 <141

5. 20-m-Shuttle Run – this is used to measure the speed and agility of an athlete in
many sports.
Equipment: wooden blocks, cones, measuring tape, stopwatch, whistle
Procedure:
a. The marker cones should be 10 m apart. Place two wooden blocks on one
side and near the cones.
b. Stand behind the line or the marker. When the whistle blows, run. The time
counting starts.
c. Pick up a block. Bring and place it to the opposite side.
d. Return to get the other block, and place it on the same side.
e. After putting down the two blocks properly, stop the timer. Record the time.
Do this as fast as possible. Make three attempts.
 GRACE MISSION COLLEGE
Catiningan, Socorro Oriental Mindoro

6. Stork Balance Test – this is used to measure the ability to balance on the ball of
the foot.
Equipment: Nonslip surface, stopwatch
Procedure:
a. Remove your shoes. Place your hands on your hips or in front of your chest.
b. Raise one foot. Put it on the side of your knee. Find your balance.
c. If you are ready, slowly raise your heel.
d. Start the timer.
e. Stop the timer when any of the following happens:
 Your hands are removed from the hips.
 The other foot moves in any direction.
 The raised foot wiggles and loses contact.
 Your heel touches the floor.
f. Record the time. Make three attempts.
g. Rate the best time. Use the table for ratings.
Rating Score (seconds)
Excellent >50
Good 40-50
Average 25-39
Fair 10-24
Poor < 10

Program planning
1. Identify your goal. In crafting an exercise program, you have to first consider the
fitness goal and performance level you want to achieve. Be specific. Choose the
fitness component you desire to develop.
2. Search online. Select the appropriate exercise drills to meet your goal. Apply the
FITT principle in each component.
3. Make a schedule. Make sure you follow it consistently. Failing to do so could
affect your desired fitness level.

Overcoming Your Barriers

Many people are not doing any physical activity. They somehow feel tired or
bored when they are about to exercise. Always remember that exercise is important for
the body.
1. Lack of time
2. Lack of energy
3. Lack of motivation
4. Lack of skills
5. Lack of facilities and equipment.

Fallacies and Misconceptions About Physical Activity

Myth Number 1: If you’re a woman, lifting weights will make you bulky like a man.
Myth Number 2: If you isolate a specific muscle, you will reduce fat in that specific area.
Myth Number 3: A two-to three-hour workout will burn more fat than a shorter workout.
Myth Number 4: No pain, no gain. Pain is a good indicator of a good workout.
 GRACE MISSION COLLEGE
Catiningan, Socorro Oriental Mindoro

Myth Number 5: Eating carbohydrates will make you fat.

Myth Number 6: The benefits of physical activity are seen only after weeks of regular
exercise.

ACTIVITY 1
1. Give the five reasons people have for not doing any physical activity.
 ______________
 _____________
 _____________
 _____________
 ____________
2. Give the six Fallacies and Misconceptions about Physical Activity
 __________________________________
 __________________________________
 __________________________________
 __________________________________
 __________________________________
 __________________________________

ACTIVITY 2
On a separate sheet of paper, do the following fitness assessment. Write tour
scores in the score card.
Score Card
Name:____________________ Date:_____________
Sex:__________ Age:______ Weight:_______
Height:______

BMI Computaion:________________

Type of Physical Score Rating Remarks/Comments

Fitness Assessment (Passed/Need for
Improvement)
Flexibility (sit and reach)

Strength and muscular

endurance (curl ups)
Power (standing long
jump)
Balance (stork balance
test)
Agility (shuttle run)
Look at your score card. Identify your strengths and weaknesses. Use theses
weaknesses to improve your physical fitness level in that particular component. What
should you do to improve?
 GRACE MISSION COLLEGE
Catiningan, Socorro Oriental Mindoro

ACTIVITY 3

The Physical Education Teacher of your institution wants to improve the wellness
program of the school in light of information he obtained that the students of the school,
mostly aged from 12-20 years old, are obese and physically inactive. As a President of
your PE club, you will make a video presentation on how to conduct the physical-related
fitness which are included in the Training guidelines and FITT Principles. Your audience
will be Physical Education Teacher together with the faculty.

Excellent Very good Good

(20 points) (15 points) (10 point)
Content - 30% The whole video Some parts of the The video does not
clearly presents the video present the present the given
given topic or given topic or topic or message.
message message.

Basic Movements The whole video Some parts of the The video does not
– 30% presents the proper video presents the present the proper
Basic Movements proper basic basic movements
of Physical-related movements of of Physical-related
Fitness. Physical-related Fitness.
Fitness.
Organization – All pieces of Some pieces of Most pieces of
20% information are information are information are not
presented logically presented logically presented logically
in the video. in the video. in the video.

Use of media – All the graphics, Some of the Only few of the
20% sounds, and graphics, sounds, graphics, sounds
animation and animation and animation
contribute to the contribute to the contribute to the
presentation of presentation of the presentation of the
theme and give theme and give theme and give
high impact on the high impact on the high impact on the
video’s message. video’s message. video’s message.

Mark Vincent L. Tabin 09635263866 Mark Vincent L. Tabin

Teacher Mobile Number Fb account