11

GRADE
San Fabian National High School
San Fabian, Pangasinan

MODULE
in
PHYSICAL
EDUCATION &
HEALTH
Quarter 1 Week 2 Module 2
Set Fitness Goal
For queries, please contact us:
Name of Teacher Contact Number Messenger

LOIDA JAPSON 09277791465 Loida Dela Cruz Japson

GERALD SAMBRANO 09275006812 Gerald Mariano Sambrano
MARVIN SOLIS Marvin Solis
CINDY VELASCO Cindy Discipulo Velasco
JOCELYN VILLAFLOR Jho Villaflor
MICHAEL NAVARRO Mike Navarro
JULIUS QUIRANTE Xander Quirante
 Lesson Health Optimizing Physical Education 1:
1 Set Fitness Goal

Effective training takes time and patience. If one adheres to the proper principles of training
result will definitely be seen. The performance will be improved and physiological changes will
occur as well. A proper program of exercise considers three principles of training: the principle
of overload, the principle of progressive, and principle of specificity.

Principles of Physical Activity

Overload Principle

This principle pertains to doing “more than normal” for improvement to happen. It means to
boost our fitness, strength, or endurance. Workload is extended accordingly. Applying these
training principles will cause long-term adaptations, enable the body to figure more efficiently
to deal with higher level of performance.

Overloading will be achieved by following the acronym FITT:

Frequency: Increasing the number of times you train per week

Intensity: Increasing the problem of the exercise, for instance, running at 12 km/h rather than
10 or increasing the load you're squatting with.
Time: Increasing the length of your training time for every session for instance, cycling for 45
minutes rather than 30.
Type: Increase the intensity of the training. For instance, progress from walking to running

Principle of Progression

To ensure that the results will still improve over time, the adapted workload should be
continually increased. A gradual and systematic increase within the workload over a period of

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time will lead to improvement in fitness without risk of injury. If overload occurs and increase
rapidly, it may lead to injury or muscle damage. If increased slowly, improvement is unlikely.
For instance, the athlete who exercises vigorously only on weekends violates the principle of
progression and may not see obvious fitness gains.

The Principle of Progression also stresses the requirement for correct rest and recovery.
Continual stress on the body and constant overload will lead to exhaustion and injury. You
ought not to train hard all the time, as you'll risk overtraining and a decrease in fitness.

Principle of Specificity

We have all heard the phrase, "Practice makes perfect." Well, this is often the principle
of specificity in action. This principle simply states that exercising a specific piece or
component of the body primarily develops that part. The principle of specificity implies that to
become better at a selected exercise or skill, you need to perform that exercise or skill. For
example, a cyclist should be trained in cycling and a runner should be trained in running. Use
the acceptable sort of exercise that directly improves your target muscles.

Principle of Reversibility

Development of muscles will happen if regular movement and execution are completed.
If activity ceases, it will be reversed. This shows that benefits and changes achieved from
overload will last as long as training is continuous. On the flip side, this also implies that the
detraining effect will be reversed once training is resumed. Extended rest periods reduce fitness
and therefore the physiological effects diminish over time which throws the body back to its
pre-training condition.

Note: The effect of training will be lost if the training is discontinued.

The F.I.T.T Principle of Physical Activity

Understanding the F.I.T.T. principle helps you create a workout plan which will be
beneficial in reaching your fitness goals. F.I.T.T. stands for frequency, intensity, time, and type
of exercise. These are the four elements you would like to believe to make workouts that suit
your goals and fitness level. Learn how the F.I.T.T. principle works.
Table 1. F.I.T.T Principles
Factor Definition
Frequency Number of meeting in a week
Intensity Effort level of the exercise
Time Period covered in an exercise session
Type Kind of activity

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Frequency
The first thing to identify in the workout plan is frequency—how often you exercise.
Your frequency often depends on a spread of things including the sort of workout you're doing,
how hard you're working, your fitness level, and your exercise goals. Three to five times a week
is a safe frequency for each component of health-related physical fitness.

American College of Sports Medicine sets exercise guidelines to provide a place to start
figuring out how often to work-out:

For cardio: Include your goal, guidelines recommend moderate exercise five or more days
every week or intense cardio three days every week to improve your health. If your goal is
to lose weight, you'll need to work often up to six or more days a week.

For strength training: The suggested frequency is two to three non-consecutive days a week,
it should be one to two days between sessions. If you are doing a split routine, like upper body
at some point and lower body subsequent, your workouts are going to be more frequent than
total body workouts.

Intensity
Intensity refers to how hard you work during the physical activity period. Intensity is
often measured in several ways, counting on the health-related component. For instance,
monitoring pulse rate is a technique to measure intensity during aerobic endurance activities but
gives no indication of intensity during flexibility activities.

For cardio: For cardio, you will usually monitor intensity by heart rate or pulse rate. The
recommendation for steady-state workouts is at a moderate intensity and for interval training it
should be done at a high intensity for a shorter period of time.
For strength training: Monitoring the intensity of strength training involves a special set of
parameters. The intensity depends on the workload you are doing, the amount of weight you
lift, and the number of repetitions and sets. You can change the intensity based on your goals.
For a beginner use a lighter weight and do fewer sets with high repetitions (two or three sets of
12 to 20 repetitions). If your goal is to develop muscle, do a higher number of sets with a
moderate amount of repetitions (four sets of 10 to 12 reps each). If you want to create strength,
use heavyweights to try to do more sets with fewer repetitions for example, five sets of three
repetitions each.
Time
Time is the length of the physical activity. Considering the other aspects of the F.I.T.T
principle, time differs depending on the health-related fitness component targeted.

For cardio: The suggested cardio exercise is 30 to 60 minutes but the duration of your workout
depends on the type of exercise. For a beginner, you might start with a workout of 15 to 20
minutes. If you're doing steady-state cardio, like going for a run, you may exercise for 30
minutes to an hour. If you're doing interval training and working at a high intensity, your
workout should be shorter, around 20 minutes to half-hour.

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For strength training: How long you lift weights depends on the type of workout you're doing
and on your schedule. For total body workout, you may take up to an hour, but a split routine
may take less time because you're working for fewer muscle groups.

Type
Type refers to the definite physical activity selected to improve a component of health-
related fitness. For example, a person who wants to improve the arm strength should exercise
the triceps and biceps, while an individual who wants to improve aerobic endurance needs to
execute some other aerobically challenging activities such as jogging, running, swimming.

For Cardio: Cardio is changeable since any activity that makes your heart rate up counts.
Dancing, running, walking, jogging, and cycling are some of the wide variety of activities you
may choose. Having more than one cardio activity helps reduce boredom.

For strength training: Strength training workouts can also offer a variety of exercises. It
includes any exercise using resistance like dumbbells, barbells, machines, and many others to
work your muscles. You may also use your body as resistance tool. You may change the type
of your strength workout depending on your goal.

How to get your Target Heart Rate

1. Get the Maximum Heart Rate.
MHR = 220 - ________ (your age) MHR =____________
2. Determine the Heart Rate Reserve.
HRR = MHR – ______________ (Resting Heart Rate) HRR= _____________
3. Take 60% and 80% of the HRR
a. 60% x HRR = _________ b. 80% x HRR = _________
4. Add each HRR to Resting Heart Rate (RHR) to obtain the Target Heart Rate (THR) range.
a. 60% HRR ___ + ______ = ______ beats per minute (RHR)
b. 80% HRR ___ + ______ = ______ beats per minute (RHR)
Note: Your resting pulse rate is the number of times your heart beats per minute after you are
at rest

How to Use the F.I.T.T Principle in Your Workout

The F.I.T.T. principle provide guides on how to control your program and get favorable
results. To avoid boredom, injuries, and weight loss plateaus, this principle will help you figure
out how to alter workout types, time, intensity and activities.

For example, walking three times a week for 30 minutes at a moderate pace might be a
great help for a beginner. Your body adjusts to these workouts and several things may happen
after a few weeks such as:

• Burn fewer calories

• Weight loss
• Boredom sets in

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You may also utilize one or more of the F.I.T.T. principles, such as:

• Changing the frequency by adding day of jogging or walking

• Changing the intensity by adding some running intervals or walking faster
• Changing the time spent jogging each workout day
• Changing the type of workout by dancing, cycling, or running.

Changing one of the elements will create a big difference in the workout plan and in how
your body reacts to exercise. It's significant to alter things up on a regular basis to keep your
body and mind healthy.

Muscle develops once the body is trained to do more than what it used to. The Principles
of Training implies that overloading helps develop targeted muscle areas. Benefits of this can
be achieved through continuous overloading, or else, if stopped, it will go back to its original
form.
FITT principle acknowledges the importance of optimum fitness development. It stands
for Frequency, Intensity, Time and Type. The physical activity program is used as a guideline
for fitness routine to achieve results. Execution of exercise is also related to its intensity. The
more the activity is repeated, the more chances of developing fitness.
Intensity is defined as how easy or hard the designed task is accomplished or the
magnitude of work done. The body’s response by the number of times the heart pumps
measured in beats per minute determines the intensity. Workable heart rate’s capacity will help
in getting ideal Targeted Heart Rate (THR) range.
Proper choosing of activities helps achieving goals set by specifying the target muscles
to develop. To keep activities exciting and interesting, setting up variations in exercises or
routines may help.
Part of an Exercise Program
An exercise workout has three components: warm-up, exercise load and cool-down. The
exercise load or workout load is the program activity that would stimulate beneficial
adaptation when performed regularly. A warm-up is essential prior to actual workload as it
prepares the body for more strenuous activity. It increases the blood flow to the working
muscles without an abrupt increase in lactic acid accumulation. According to research, the
warmer the body and muscle, the higher the muscular output. A good warm-up also prepares
the heart, muscles, and joints for the next activity by decreasing joint stiffness and increasing
the nerve impulses. Cool-down is essential after a workout as it permits the pre-exercise heart
rate and blood pressure for a gradual recovery. Cooling down may be most vital for competitive
endurance athletes, like marathoners, because it helps regulate blood flow.
Warm-up - At least 5 to 10 minutes of low to moderate intensity aerobic exercise or resistance
exercise with lighter weights.
Conditioning -15 to 60 minutes of aerobic, resistance, neuromuscular, and/or sport activities
Cool-down - At least 5 to 10 minutes of low to moderate intensity aerobic exercise or resistance
exercise with lighter weights

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Stretching - At least 10 minutes of stretching exercises performed after the warmup or cool-
down phase
MET Equivalents of Common Aerobic Activities

Types of Activity Light <3METS Moderate 3 to Vigorous ≥ 6

<6METS METs
Walking Walking slowly • Walking ~5 km/h • Walking at very
around home, store = 3.3 brisk pace (~7 km/h)
or office = 2.0 • Brisk walking at = 6.3
~6 km/h = 5.0 • Jogging at 8 km/h
= 8.0
• Jogging at 10
km/h = 10.0
• Running at 11
km/h = 11.5
Household Chore • Sitting — using • Cleaning — Shoveling, digging
and Occupation computer work at heavy: washing ditches = 8.5
desk using light windows or car = • Carrying heavy
hand tools = 1.5 3.0 loads such as bricks
• Standing • Sweeping floors or = 7.5
performing light carpet, vacuuming,
work such as mopping = 3.0–3.5
making bed, washing
dishes or preparing
food = 2.0–2.5
Leisure and Sports • Arts & crafts, • Badminton — • Basketball game =
playing cards = 1.5
recreational = 4.5 8.0
• Playing most • Cycling — on flat: • Cycling — on flat:
musical instruments
light effort (16–19 moderate effort (20–
= 2.0–2.5 km/h) = 6.0 22 mph) = 8.0; fast
• Golf — walking (23–26 mph) = 10
pulling clubs = 4.3 • Football — casual
• Table tennis = 4.0 = 7.0; competitive =
• Tennis doubles = 10.0
5.0 • Swimming —
• Volleyball — non- moderate/hard = 8–
competitive = 3.0– 11
4.0 • Swimming • Tennis singles =
leisurely = 6.0 8.0
https://www.chp.gov.hk/archive/epp/files/DoctorsHanbook_ch4.pdf

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 Grade Physical Education and Health 1
Quarter 1- Module 2
11 Module Title:
Subject Teacher:
Set Fitness Goal
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Name: _______________________________________________________
Grade & Section: ________________________Strand: ________________
Barangay: ____________________________________________________

Summative Test

I. Directions: Choose the letter of the best answer. Write the chosen letter on the space
provided.

1. Which of the following is true about frequency?

A. Effort level of the exercise C. Period covered in an exercise session

B. Number of sessions in a week D. Type of activity

2. Which principle in physical activity claims that in order to progress and improve our
fitness, we have to put our bodies under additional stress?

A. Principle of Overload C. Principle of Reversibility

B. Principle of Progression D. Principle of Specificity

3. Jogging, dancing, lunges, brisk walking, squats and planking are examples of what
FITT principle?

A. Frequency B. Intensity C. Time D. Type

4. What principle in physical activity is defined as gradual increase in exerting effort or

load that is done not too slowly, nor too rapidly?

A. Principle of Overload C. Principle of Reversibility

B. Principle of Progression D. Principle of Specificity

5. Which of the given examples best describes time principle of physical activity?

A. 2 times a day C. 1 hour per session

B. 3 times a week D. All of the above

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6. Karen is increasing the difficulty of her exercise, she runs 12km per hour. Which FITT
principle is manifested?

A. Frequency B. Intensity C. Time D. Type

7. Daniel is 42 years old. What is his maximum target heart rate?

A. 176 B. 177 C. 178 D. 179

8. Maddie is 20 years old. He has a resting heart rate of 40. What is his heart rate reserve?

A. 158 B. 160 C. 162 D. 164

9. Cardo does jogging, running and dancing because he wants to improve his cardio
vascular endurance. What principle of physical fitness does he manifest?

A. Principle of Overload C. Principle of Reversibility

B. Principle of Progression D. Principle of Specificity

10. Which of the following given statements is true about Principles of Reversibility?

A. The benefits of training are lost with prolonged periods without

training.
B. Repeatedly practicing a skill or a series of movements past required
performance
C. Exposing the body to an entirely new stimulus creates consistent
performance enhancements
D. To ensure that results will continue to improve over time, the degree
of the training intensity must continually increase above the adapted
work load.

11. Which part of the exercise program stimulates beneficial adaptation when performed
regularly?

A. Cool-down B. Exercise load C. Warm-up D. Stretching

12. Which of the following is true about warm-up?

A. It stimulates beneficial adaptation when performed regularly.

B. It permits the pre-exercise heart rate and blood pressure for a gradual recovery.
C. It increases the blood flow to the working muscles without an abrupt increase in
lactic acid accumulation.
D. It is the most vital for competitive endurance athletes, like marathoners, because it
helps regulate blood flow.

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 13. Which part of exercise program is done after exercise load?

A. Cool-down B. Exercise load C. Warm-up D. Stretching

14. How much MET will you spend while playing basketball game?

A. 5 METs B. 6 METs C. 7 METs D. 8 METs

15. Which is not an example of moderate exercise?

A. Competitive Football C. Tennis doubles

B. Sweeping floors D. Walking -5 km/hr

II. Direction: Identify what HRF components do the following physical activities in column A
belong to. Then, determine whether they are Cardiovascular Activity, Flexibility Muscular
or Strength Activity and Endurance Activity. Write your answer on a separate sheet.

A B
1. Jogging
2. Walking
3. Sit-ups
4. Lunges
5. Dynamic Stretching

III. Direction: In this activity you will summarize all your learnings.

1. Review all the readings you had about the lesson.

2. Cite a generalization by filling in the blank to complete the sentences:

A. F.I.T.T is
___________________________________________________________________________

___________________________________________________________________________

B. Principles of overload is ____________________________________________________

___________________________________________________________________________

C. Principles of progression is __________________________________________________

___________________________________________________________________________

D. Principles of specificity is __________________________________________________

___________________________________________________________________________

E. Principles of reversibility is __________________________________________________

___________________________________________________________________________

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3. What factors should be considered when designing a personal fitness program? Why?
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________

4. Why is it essential to incorporate a warm-up and cool down in a routine exercise?

___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________

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