Module 2:

Fitness and Health

Lesson 1:
F.I.T.T Principles
 What I Know
IDENTIFICATION: Write what is being described of the following statements .
Perceived Exertion Heart Rate/ Pulse Overload Specificity Normal Heart Rate

Light Moderate Vigorous Pain Cycle Pacing

6.It is a tool that allows you to change the way you

Put the answer in your notebook.
perform or complete an exercise or activity so that you
1.It is the idea that you should choose exercise/physical activity can successfully increase strength, tolerance, and function.
TYPES that will specifically help you achieve your fitness goals.
7.It is the period that you will feel pain that is so severe
2.It is the idea that to IMPROVE your level of fitness, you need to that you must rest for a long time to recover.
plan gradually increasing the difficulty of your workouts.
8.These are physical activities that cause breathing and
3.It is the number of times your heart beats in 1 minute. heart rate to increase to a higher level, making it difficult
to talk.
4.It is a heart rate usually between 60 and 100 beats per minute.
9.These are physical activities that cause breathing and
5.It is how hard you feel your body is working. heart rate to increase.
10.These are physical activities that involve large muscle
groups.
 What’s In & What’s New

❄ What are the barriers ❄ Are you planning to get fit?

that influence in one’s ❄ What are your strategies to
participation in dance achieve it?
activities? ❄ Do you to do it in form of
❄ How will HRF develop physical activity like
dance?
if you engaged in dance
activity? ❄ How many times in a week
you are going to work out?
❄ How hard your work out
will be done?
Lesson 1: Getting Fit with FITT Principle
❄ In addition to using FITT principle for planning workouts, it is
also important to know about SPECIFICITY and OVERLOAD.
❄ SPECIFICITY- is the idea that you should choose
exercise/physical activity TYPES that will specifically help you
achieve your fitness goals. Everyone has different reasons for
exercising, so it makes sense that different people should choose
different types of exercise / physical activity as part of their
plan.
❄ OVERLOAD- it is the idea that to IMPROVE your level of
fitness, you need to plan gradually increasing the difficulty
of your workouts. In other words, you cannot expect to get
better if you do the same exact workout over and over.
❄ All these concepts work together to help you form an
effective workout plan and reach your fitness goals. Using
FITT, SPCIFICITY AND OVERLOAD. =
Getting Fit with FITT Principle
In addition to using FITT principle for planning workouts, it is also
important to know about SPECIFICITY and OVERLOAD.
SPECIFICITY- is the idea that you should choose exercise/physical
activity TYPES that will specifically help you achieve your fitness goals.
Everyone has different reasons for exercising, so it makes sense that
different people should choose different types of exercise / physical activity
as part of their plan.
OVERLOAD- it is the idea that to IMPROVE your level of fitness, you
need to plan gradually increasing the difficulty of your workouts. In other
words, you cannot expect to get better if you do the same exact workout
over and over.
All these concepts work together to help you form an effective workout plan
and reach your fitness goals. Using FITT, SPECIFICITY AND
OVERLOAD.
 ACTIVITIES VARY IN INTENSITY LEVEL:
HOW CAN YOU USE FITT PRINCIPLE IN DANCING?
Sample of weekly dance workout routines for BEGINNERS.
Light, Moderate &         HRF Component
Vigorous Dance Benefit
Activity Frequency Intensity Time Type
  2x per week (twice a Light 5 to 10 minutes   FLEXIBILITY
week)
- YOGA or any Creative Rhythm
stretching dances Example (Monday and
Tuesday)
- interpretative dance
- 2/4-time signature 2x per week Moderate 20-minutes Folkdance MUSCULAR
steps in folk dancing STRENGTH
(Wednesday & Ethnic Dance
- any memorized folk Thursday)
dance learned from
lower years.

- Hip-Hop Dance 2x per week (Twice a Moderate depends on 30-minutes   MUSCULAR

week) the beat of music if ENDURANCE
- Basic Cheer Dancing fast consider as Slight Creative Dance
Friday & Saturday Vigorous
Contemporary Dance
- Hi-Impact Zumba Once a week Vigorous 20- to 30-minutes Creative Dance CARDIOVASCULAR
ENDURANCE
- fast beat cha-cha-cha (Sunday)  
-jive dance Ballroom Dance
REMEMBER! Warm-up!!!
Each workout or exercise session should begin with a warm-up and end with a cool-
down. Generally, rest and recovery are as important to plan as the physical activity
and exercise and should be equally spaced between workouts. Begin with small
realistic goals in one or two areas of health-related fitness and plan to introduce more
as time progresses and new behaviors become habits
●The importance of a structured warm-up routine should not be underestimated in
relation to preventing injury, having optimal performance, and maximizing enjoyment.
●Another reason why warm-up activities are important is that they provide the
participant with an opportunity to prepare mentally for the upcoming exercise session.
●A warm-up should consist of light physical activity for 5 to 10 minutes of exercise,
such as walking, slow jogging, knee lifts, arm circles, or trunk rotations. Low-
intensity movements that simulate movements to be used in the activity can also be
included in the warm-up
RECOMMENDED HRF EVERY SESSION
Muscular strength
Two or three 20-minute sessions each week that include exercises for all the major muscle groups are required. Lifting
weights is one of the most effective ways to increase strength. For sedentary people, as little as two workouts per week
can be beneficial.
Muscular endurance
Two to three 30-minute sessions each week that include exercises such as calisthenics, push-ups, curl-ups, pull-ups,
and light weight training for all the major muscle groups are required.
Cardiorespiratory endurance (CRE)
At least three 20- to 30-minute bouts of aerobic (activity requiring oxygen) exercise each week are recommended.
Popular aerobic conditioning activities include brisk walking, jogging, swimming, cycling, rope jumping, rowing, cross-
country skiing, and some continuous action games such as basketball and soccer.
Flexibility
At the end of every workout, perform 5 to 10 minutes of static stretching exercises. If a workout session
includes a CRE (Cardiorespiratory Endurance) session and a resistance training session, flexibility is best left to
the end of the entire exercise routine
 What’s More
Design Your Best Dance Workout Plan
"The key to reaching your fitness goals is consistency," says Troy Tuttle, MS, an exercise physiologist at
the University of Texas Medical School at Houston. The best workout plans are the ones that are realistic,
accessible, and repeatable."
Here are some factors to consider when creating a fitness routine:
●Pick something you like. Choosing a style that you find interesting will make a big difference in helping
you to remain committed and motivated to start and continue your fitness routine.
●Consider your personality. Which do you prefer during workout exercise? Alone or you want to do it
with your family and friends? If you enjoy the company of people and you are motivated by others,
consider group activities such as aerobics and dance.
●Exercise for free. In the NEW NORMAL situation, it is much better for us to stay at home and do the
workout routine in the space around where you live or work.
●Identify your fitness goals. If you are already in good shape, your workout plan can include lots of
different activities that you enjoy. If you are just starting to exercise and your goals are to lose weight and
get healthier, you need to start slowly. "When you are a beginner, go easy and increase your exercise by
no more than 10 percent per week.
Design a Plan That Fits Your Needs ( Sample on Slide number 9)
  What I Have Learned
 
1. How did the FITT principle help you to develop your
exercise routine

2. Explain how your exercise routine contributed to the five

health-related components of physical fitness.

3. If you were helping someone begin a dance workout

program, what guidelines and safety considerations would
you provide?
  What I Can Do
Dance Evolution Challenge! (Music from 60’s,70’s,80’s 90’s up to present)
Make a video presentation entitled “Dance Evolution Workout Challenge!”
●Execute your “Design a Plan That Fits Your Needs”
●Record your day to day dance evolution challenge, always start with warm -up
activities and end it with the cool down activities.
●On the first day start with light dance activity and vigorous dance activity on
the last day of the week. Reserve one day for your rest day if possible, in
between of your moderate to vigorous dance activity.
●Do not forget to wear proper attire during the workout.
●You can use social media applications if available in recording your day to day
dance activity. And send it to your subject group page.
TRUE OR FALSE
1.People vary in the maximum levels of fitness they can achieve.
2.To counter the effects of reversibility, a person should train hard every day.
3.Time of an activity is considered a component of overload.
4.Specificity refers to the process of training different types of muscles.
5.Body composition refers to how strong a person looks.
6.The best way to develop skill-related fitness components is through practice.
7.Power is not considered an important factor for health-related fitness.
8.In creating your own fitness routine it is important to consider who you want to be with
during the activity.
9.While engaging in light activities, people notice their breathing, but they cannot talk easily.
10.People engaging in moderate activities can hear themselves breathe, but they can still talk.
  
 
Additional Activities
●Share your fitness plan to plan for your neighbors and motivate them to do the Challenge.
- If neighbors were not available choose any of your friend from social media.
●Make your own reflection about Fitness plan that you make.
- (Reflective Essay- Handwritten or computerized will do.)

REMINDER : Choose only one additional activity

Thank you!
Enjoy!
Photo by Markus Spiske · CC-License: CC BY · www.temporausch.com