11 DLP P

ARELLANO UNIVERSITY
Jose Rizal High School

Gov. Pascual Ave. Malabon City
Tel. / Fax : 921 - 27 - 44
PACUCOA ACCREDITED: Level II
S.Y. 2022-2023
Name: __________________________________________________________________________________
Grade and Section: _________________________________ Teacher: Ms. June B. Laudit
GRADE 10 PHYSICAL EDUCATION
CONTENT
Weight Management
STRENGTH TRAINING AND F.I.T.T. PRINCIPLE
Concept Notes #11
Strength training is a physical activity designed to improve muscular strength and fitness by exercising a specific muscle or
muscle group against external resistance through the use of free weights, weight machines, or your body weight. It strengthens and
increases the amount of muscle mass in the body by making the muscles work harder than they’re used to. It improves overall health
and well-being because the bones, muscles, tendons, and ligaments are strengthened and toughened. It also increases metabolism,
improves cardiac function, and elevates good cholesterol.
Strength training is most commonly seen as a weight-bearing activity. There are two terms concerning strength exercises:
Repetition and sets.
 A rep (repetition) is one full movement from the
starting point to the finish.
 A set is a group of repetitions.
Benefits of Strength Training Exercises

1. It makes you stronger and fitter
2. Protects bone health and muscle mass
3. Helps your body burn calories efficiently
4. Helps keep the weight off for good
5. Help you develop better body mechanism
6. It can help with chronic disease management
7. Boost energy levels and improves your mood
8. Improves cardiovascular
Precautionary measures
If we are so concentrated on developing a healthy and active lifestyle, we still need to consider our safety. So, bear in mind
the following precautionary measures:
1. Before engaging yourself in the activity, warm up first through walking. After doing the exercise, cool down for 5 to 10
minutes through stretching.
2. Align the body correctly and move smoothly through each exercise.
3. To be in control is to work at the right tempo.
4. Pay attention to your breathing during workouts.
5. Keep challenging muscles by slowly increasing weight or resistance.
6. Stick with the routine.
7. Give time for muscles to recover too.
THE FIVE BASIC STRENGTH TRAINING EXERCISES

PUSH-UPS SUPERMAN
SIDE SQUATS
CRUNCHES
CRUNCHES
FITT Principle
The FITT principles are exercise prescriptions to help participants understand how long and how hard they should exercise.
FITT is an acronym that stands for Frequency, Intensity, Time, and Type.
 FREQUENCY (number of sessions in a week)

 INTENSITY (difficulty level of the exercise or work demand)
 TIME (duration or distance covered in an exercise session)
 TYPE (mode of exercise or activity)
OBJECTIVES
1. Define Strength training and FITT Principle

2. Understand the importance of strength training in our body
3. Practice precautionary measures in strength training using the FITT principle.
ASSESSMENT
ACTIVITY
Answer the following questions.
 What is the importance of FITT in strength training?
____________________________________________________________________________________________________
________________________________
 How could you apply strength training as part of your everyday living?
____________________________________________________________________________________________________
________________________________
 What are the benefits of involving yourself in physical activities and exercising?
____________________________________________________________________________________________________
________________________________
REFERENCE: Muyot, Fritzmarie R. et al. MAPEH on the GO 10 K to 12 Revised Edition pp. 214-217
GENERALIZATION
Healthy weight is a long-term approach to a healthy lifestyle that prevents the occurrence of diseases by maintaining the body weight
at a healthy level.
INSTITUTIONAL CORE VALUES: HUMILITY/ COMPETENCE/ INTEGRITY
“I pledge my honor that I have not committed acts of cheating and plagiarism in this online assignment and examination”

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ARELLANO UNIVERSITY

Jose Rizal High School

Benefits of Strength Training Exercises

THE FIVE BASIC STRENGTH TRAINING EXERCISES

 FREQUENCY (number of sessions in a week)

1. Define Strength training and FITT Principle

INSTITUTIONAL CORE VALUES: HUMILITY/ COMPETENCE/ INTEGRITY

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