PE 2 - Module 3 PDF

SHS
PHYSICAL EDUCATION
& HEALTH 2
(MODULE 3)
Target
This module is designed for you, Grade 11 learners, to equip you with the essentials of
fitness planning and implementation.
After going through this module, you are expected to:
1. Set FITT goals based on training principles to achieve and/or maintain HRF.
(PEH11FH-IIi-j-7)
Jumpstart
Activity 1. FILL ME IN!

Direction: Identify and fill in the boxes given with the corresponding information
needed.
F.I.T.T.
PRINCIPLES
Frequency Intensity Time Type
Discover
What is F.I.T.T. Principle?

➢FITT Principle is a course of action used in planning for an exercise routine to achieve the
specific target and fitness level. The acronym FITT means Frequency, Intensity, Time, and
Type.
How to set F.I.T.T. goals based on Training Principles to achieve and/or maintain HRF?
➢To make training more effective, it needs more time and patience. It also requires proper
principles of training to see the result. There are different principles of training to be
observed to make a proper program or routine of exercise.
Overload Principle
The more you do physical activities, the more it produces fitness and health benefits.
The body becomes stronger and functions better if increased demands upon them because
the body will adapt to this increase.
Progression Principle
For a program to achieve more gains, it must be progressive. This means that as the
body adapts to the initial overload, the overload must be adjusted and increased gradually.
Principle of Specificity
In planning for a workout routine, it is important to know the type of exercise to
perform in order to gain the desired benefits. As such, the specificity principle suggests that
one must performs specific exercises or workouts to develop and improve the particular
physical fitness components and target those goals for your body.
How to set F.I.T.T. Goals?

➢ Setting FITT goals is very important in making a workout plan. Identifying your limits of
what you can do per type of activity.
Reversibility Principle
All gains due to exercise will be lost if one does not continue the activity. The body will
not be able to maintain levels of fitness without maintaining the routine.
Recovery Principle
After having an exercise, our body needs to rest to adjust properly. Our body can adapt
to physical activity, but time must be allowed for the body to generate and build.
Principle of Individuality
This principle explains that all people are different from one another, and fitness
programs must be designed according to this need.
Recovery Principle
Reminds us that our bodies take time to adjust to the physical stress of being active.
Explore
Activity: MY FITTness PLAN
Direction: Using the table below, make your own FITTness plan for cardiovascular endurance
and muscular endurance. Write your answer on the boxes provided.
Cardiovascular Endurance
Frequency
Intensity
Time
Type
Muscular Endurance
Frequency
Intensity
Time
Type
Rubric: MY FITTness PLAN

The workout plan is excellent with direction and focus. _____/5 points
The workout plan is well thought out, with direction and purpose. _____/4 points
The workout plan is very good, with direction and focus. _____/3 points
The workout plan is good, but basic. _____/2 points
The workout plan lacks direction and purpose. _____/1 point
TOTAL POINTS _____/5 points
Gauge
IDENTIFICATION
Direction: Identify what is being asked in the following sentences. Write

your answer in the space provided.
_______________1. What training principle is being observed when the body becomes
stronger and functions better when demands of exercise are increased?
_______________2. This training principle means you must perform specific exercises
or workouts to develop and improve the particular fitness component.
_______________3. This training principle states that the overload must be applied in
a systematic and logical manner.
_______________4. This training principle tells us that any gains received through
regular physical activity will stop if no longer active in performing the fitness
program.
_______________5. This training principle reminds us that our bodies take the time
to adjust to the physical stress of being active.
_______________6. It refers to how long you perform an activity per session.
_______________7. It determines the kind of exercise a person should settle to

achieve fitness goal.
_______________8. It is a FITT principle that describes how regularly you work out.
_______________9. It is one of the foundations of exercise and a set of courses of

action that assists in setting up a workout routine.
______________10. It refers to how much effort you exerted during a physical activity.

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SHS

Activity 1. FILL ME IN!

Frequency Intensity Time Type

What is F.I.T.T. Principle?

How to set F.I.T.T. Goals?

Rubric: MY FITTness PLAN

Direction: Identify what is being asked in the following sentences. Write

_______________6. It refers to how long you perform an activity per session.

_______________7. It determines the kind of exercise a person should settle to

_______________9. It is one of the foundations of exercise and a set of courses of

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