Senior High School

PHYSICAL EDUCATION
AND HEALTH 1
2nd Quarter – Module 1
FITT Goals to Achieve Health-
Related Fitness (HRF)

Department of Education Republic of the Philippines

 Published by the
Department of Education
Region X - Northern Mindanao
Copyright 2020

COPYRIGHT NOTICE
Republic Act 8293, section 176 states that: “No copyright shall subsist in
any work of the Government of the Philippines. However, prior approval of
the government agency or office wherein the work is created shall be
necessary for exploitation of such work for profit. Such agency or office may,
among other things, impose as a condition, payment of royalty.”

This material has been developed in support to the Senior High School
Program implementation in the Department of Education, Region X-Northern
Mindanao. It can be reproduced for educational purposes and can be modified for
the purpose of translation into another language provided that the source must be
clearly acknowledged. Derivatives of the work including creating an edited version,
enhancement or a supplementary work are permitted provided all original works
are acknowledged and the copyright is attributed. No work may be derived from
this material for commercial purposes and profit.

Borrowed materials included in this module are owned by the respective

copyright holders. Effort has been exerted to locate and seek permission to use
these materials from the respective copyright owners. The publisher and author do
not represent nor claim ownership over them.

Published by the Department of Education – Region X – Northern Mindanao

Regional Director: Dr. Arturo B. Bayocot, CESO V
Office Address: Masterson Avenue, Upper Balulang, Zone 1, Cagayan de
Oro City, Cagayan de Oro, Lalawigan ng Misamis Oriental
 Senior High School

PHYSICAL EDUCATION
AND HEALTH 1
First Semester – Module 4
FITT Goals to Achieve Health-
Related Fitness (HRF)

This instructional material was collaboratively developed and reviewed

by educators from public and private schools, colleges, and/or universities. We
encourage teachers and other education stakeholders to email their feedback,
comments, and recommendations to the Department of Education at
action@deped.gov.ph.

We value your feedback and recommendations.

Department of Education Republic of the Philippines

 TABLE OF CONTENTS

Title Page
Title Page ……………………………………… i
Overview ……………………………………… 1
Objective ……………………………………… 1
Lesson 1: Applying FITT on Our Household Daily Routines
Pre-Assessment …………………………………….… 2
Activity 1 ………………………………………. 3
Activity 2 ………………………………………. 3
Activity 3 ………………………………………. 4
Activity 4 ………………………………………. 5
Lesson 2: Improving Your Health Through HRF Components
Activity 1 ………………………………………. 7

Summary ………………………………………. 8
 OVERVIEW
What activities make up your day? Do you have time to be active? Are you particular
of the food you intake daily? Today’s pandemic makes us realize how our health is very
important to each one of us. Yes, our daily household chores and activities, and the food we
intake can either make us healthier or it can put us at risk even at a young age. Regardless
of the type of activity we do, you will most likely gain flexibility and improve your heart rate to
a certain level. Physical fitness activity can be moderate or vigorous, depending on the type
of household activities you are doing. There are organizations that have advocacies to help
us stay fit while staying at home.

What this module is all about?

This module is designed to help you achieve physical fitness for health reasons
through health-related fitness (HRF) components and the application of the FITT
(Frequency, Intensity, Time, and Type).

Frequency = how often you perform physical activities

Intensity = how hard you perform physical activities

Time = how long do you perform such activities and:

Type = mode of physical activities

Lesson 1: Applying FITT on our household daily routines

Lesson 2: Improving your health through HRF components

What have you expected to learn from this module?

Learning Competencies
• Understand how FITT can determine our progress physically
• Perform activities that enhances our HRF components
• Describe FITT and HRF with regards to our own bodies

At the end of this module, you are expected to:

• Apply what you’ve learned about HRF and FITT to improve physical well-being;
• Determine what activities would suit you depending on what aspect of health you are
trying to improve; and
• Encourage improvement of physical health using your knowledge about FITT and
HRF.

1
 Lesson 1 Applying FITT On Our Household
Daily Routines

What I Know

At the end of the lesson the students are expected to perform activities using FITT
formula.

Pre-assessment

Read the following statements carefully and write the word Yes on the space provided
before the number of the statements that applies to you, while leave it blank if it doesn’t.

________1. I engage in physical activities for at least 30 minutes several days a week.

________2. I engage in physical activities that challenge my heart rate.

________3. I spend quality time with family, friends, and others in my social circle.

________4. I always find time to do leisure activities.

________5. I do warm-up, stretching, and cool down exercises.

________6. I do not stress myself about schoolwork deadlines.

________7. I take care of environment by doing small deeds such as throwing my trash into

trash bin.

________8. I assess my physical fitness level and my participation in physical activities.

________9. I try to eat vegetables and fruits as much as I can.

________10. I have assign task to do household chores.

Count the number of yes to know your Healthy Lifestyle Assessment rating.

Excellent 9- 10
Good 7- 8
Fair 4- 6
Needs Improvement 0- 3

2
 What’s In

Activity 1: Warm You Up!

This activity will prepare your body for physical activity.

Objective:
To prepare yourself for physical activity using general or sports-specific warm up
exercises

Procedure:
1. Choose a partner (members of the family)
2. Do light jogging around your house for gradual elevation of your heart rate
3. Stretch your legs, arms, back for several minutes

Note: The time allotted to properly warm up your body can spell the difference between
performing well and getting yourself injured. Spend around 5-10 minutes on warm-up
routine. Execute either general warm-up exercise like jogging and jumping jacks and body
twisting or sports-specific warm-up exercises.

What’s New
Activity 2: I LOVE MY WEIGHT!

Objective:
To differentiate healthy and unhealthy eating practices

Materials:
• Checklist notebook
• Pen

Procedure:
1. Put a check mark (√) on the practices that show healthy habit and (x) for
unhealthy explain your answer briefly.
2. Discuss it with the members of the family

HEALTHY AND UNHEALTHY HABIT

Practices Healthy Unhealthy Explain

habit habit
1. Drinking beverages is my option
2. Eating sweets daily
3. Removing vegetables when eating
“Lauya” or “Tinola”
4. Eating fruits daily
5. Preferring food delivery
6. Eating home cook meals
7. Preferring to eat deep fried foods

3
8. Prefer to eat street foods
9. Skipping meals for a diet
10. Drink Plenty of water a day

What Is It

Activity 3: My Daily Routine!

This activity will determine possible times during the day when you can be more
active.

Objective:
To discuss opportunities of becoming more active based on your daily routine

Materials:
• Activity notebook
• Pen

Procedure:

1. Work with sibling or any member of the family.

2. In your activity log, fill up the table below on how much time you spent doing these
household activities. Use your activity notebook.

Weekly Activity Log

Activities/Chores Sun Mon Tue Wed Thu Fri Sat
Laundry
Studying
Scrubbing the floor
Cleaning the house
Washing the dishes
Free time
Fixing bedroom
Feeding pets/animals
Preparing meals
Fetching water

3. Focus on the following:

a.) How long do you spend on activities that make you move a lot?
b.) When are the best times and days for you to be more active?
4. Share your ideas to the members of the family
a.) What do you feel while doing the activity? Do you have realization?
b.) Are you busy doing active or passive activities?
c.) Do you have free time in a week?

4
 What I Can Do

Activity 4: Home – Based Weekend Camping

In this activity you commit to develop fitness for the whole family. You will be the one
to lead them and given the opportunity to maximize your knowledge and skills together with
the understanding that you have learned in doing active activities.

Objective:
• To show appreciation of the value of physical activities to improve physical fitness
• To realize the advocacy project on the value of active participation in physical
activities during the Home-based weekend Camp

Materials:
• activity notebook/pen
• photo album
• sample budget proposal for the activity
• schedule of activities/matrix

Procedure:

1. Extend your fitness commitment to your family.

2. Take note of the details of the home-based Weekend Camping

5
 Home-Based Weekend Camping

Goal:
Maintain an active lifestyle to influence physical activity participation at home.

Participants: Family Members

Venue: Home

Schedule: Weekend

Rationale: The home-based camping aims to influence the members of the family to
participate in the activities

Objectives:
• Aims to offer a variety of active activities.
• Provide activities to enhance fitness benefits and:
• Inculcate the idea of being active to maintain fitness levels throughout one’s life

Activities:
1. Planning
a.) planning activities
b.) planning budget
c.) schedule of activities
d.) choosing food

2. Organizing
a.) Assign Committee
b.) Communicating the members of the family regarding the activity

3. Managing Actual Activity a.)

Time Management b.)
Activity management c.)
personnel, management d.)
Family participation

4. Evaluation
a) Family feedback
b) Narrative report with proper documentation

6
 Lesson 2 Improving Your Health Through
HRF Components

What I need to know

At the end of the lesson the learners are expected determine their resting heart rate,
maximum heart rate and can assess the performance in the different fitness test

What I Know

Activity 1: LISTEN TO YOUR HEART!

Most of the physical activities and exercises involve the heart and the lungs. It is
necessary to monitor how your heart is doing especially during the vigorous workout.

Objective:
To determine your resting heart rate and the maximum heart rate

Materials:
• activity notebook/pen
• clock/stopwatch
• calculator

Procedure:
1. Get your resting heart rate
 Purpose: To set the base or standard for evaluation purposes
 Directions: The best time to get the resting heart rate is when you wake up in
the morning. Locate your radial, temporal, femoral(groin), or carotid artery
with your index and middle finger. Do it in one minute. Keep records.

2. Get your maximum heart rate(MHR)

 Purpose: To determine the highest rate your heart is capable of attaining
 Directions: Subtract your age from 220 (constant).

Example: If you are 16 years old, your maximum heart rate is (220-16) = 204 bpm

3. Get your target heart rate zone

 Purpose: To determine your aerobic intensity according to a straight
percentage of your MHR, usually 60-90%.
 Directions: Get the MHR, multiply it by 60%(0.60) to get the lower
limit. Multiply by 90%(0.90) to get the upper limit. Record your target
heart rate zone.

7
Example:

If you are 16 years old, your MHR is 204bpm.

Determine the lower limit.

(204x0.6) = 122.4 beats per minute

Determine upper limit.

(204x0.9) = 183.6 beats per minute

Thus, your target heart rate for training is between 122.4 to 183.6 beats per minute.

Types Beats per Minute(bpm) Date taken

1. Resting Heart Rate (RHR)

2. Maximum Heart Rate(MHR)

3. Target Heart Rate Zone

What did you notice about your heart rates? Do you think it is necessary to learn how
to estimates these types of heart rate? Why?

SUMMARY
Influencing your family, community and society, in general, to actively engage
themselves in physical fitness it can motivate others to do the same. Doing household chores
and keep ourselves in motion our body can benefit so much. Regardless of age, gender and
social status, health is the most important. Using our FITT formula we can calibrate our
fitness programs that is suited to our age. The activities that are found in this module can help
you manage your health activity. Getting our resting heart before fitness activity can help up
monitor our and knowing our target heart we can personally identify ourselves the status of
our health.