Republic of the Philippines

Department of Education
Region VII, Central Visayas
BOHOL DIVISION

HEALTH OPTIMIZING PHYSICAL EDUCATION 1

(First Semester)

Learning Module No. 2

Activity Title/Content: Principle of Physical Activity and the FITT.
Learning Competency/ies: Sets frequency Intensity Time Type (FITT) goals based on training principles to achieve and or
maintain health-related fitness (HRF). Code: PEH11FH-Ii-j-7

Objectives:
1. Correlate the principle of physical activity and the FITT.
2. Make/Create a one-week personal fitness program plan based on training principles to achieve/and or maintain
health-related fitness.
3. Respond willingly in the activity.

Concept Notes:
What factors should be considered
when designing a personal fitness
program?

The Principles of Physical Activity

1. Overload Principle- this is the most basic principle that indicates doing more than normal for improvement to
happen. For example, if a football player's goal is to improve upper body strength, he would continue to increase
training weight loads in upper body exercises until his goal was achieved.
2. Principle of Progression- it is a gradual increase in exerting effort or load that is done not too slowly, nor too
rapidly. The Principle of Progression makes us realize the need for proper rest and recovery.
3. Principle of Specificity- suggests that overloading must specifically train a desired body part for it to improve. Select
exercises with emphasis on stretching out the muscles and joints. Use the appropriate type of exercise that directly
improves your target muscles.
4. Principle of Reversibility- this shows that benefit and changes achieved from overload will last only if training is
continuous. The effect of training is discontinued. Athletes lose the effects of training after they stop working out;
however, the detraining effects can be reversed when training is resumed. In short, detraining starts to occurs
within a relatively short time period after training ceases.

The FITT Principle of Physical Activity

1. Frequency- refers to the number of times a physical activity is done in each week.
2. Intensity- the rate at which the activity is performed. It is also referred to as the magnitude of the effort required to
perform an activity or exercise.
3. Type- it is determined by following the principle of progression and specificity. Select the type of physical activity
that challenges the body to accept an increase in work and answers your need.
4. Time- the duration or the length of session of a physical activity.

Reference: Department of Education - Physical Education and Health Teacher’s Guide/Learner’s Manual – Arbz1985
Task 1: My Target Heart Rate (to determine the intensity level target)
Directions: Go over your recorded fitness results from the self-testing activity as basis in computing the target heart rate
(THR) range. Compute you target Heart rate range in 4 steps. Fill in the blanks below.

MY TARGET HEART RATE

Name: __________________________________ Date: ___________________

Year/Section: ______________________________

1. Get the Maximum Heart Rate Example:

MHR = 220 - _____ (your age) Age: 15 RHR: 60
MHR = __________ MHR = 220 – 15
MHR = 205
2. Determine the Heart Rate Reserve
HRR = MHR - _______________ (Resting Heart Rate) HRR = 205 – 60
HRR = _____________________ HRR = 145

3. Take 60% and 80% of the HRR

a. 60% x HRR = _________________ 60% x 145 = 87
b. 80% x HRR = _________________ 80% x 145 = 116

4. Add each HRR to Resting Heart Rate (RHR) to obtain the Target Heart Rate (THR) range.

a. 60% HRR 87 + 60
(RHR) = 147 beats per minute

b. 80% x HRR 116 + 60

(RHR) = 176 beats per minute

Therefore, your target heart rate range is 147 to 176 beats per minute.
(4.a) (4.b)

(When performing physical activities, your heart rate is within the normal range therefore, you have to select moderate-
vigorous activities that will make your heart rate pump within the THR range of from 147 to 176 beats per minute.)

Task 2: Goal Setting – My Fitness Plan

Directions: Based on the result of your physical testing activities (previous activity), determine your weakest and strongest
HRF component. The weakest component should be given top priority in making the fitness plan. Following the fitness plan
design shown below, select activities as guided by the Principles of exercise and the FITT goals. Take into account your
Target Heart Rate range.

Name: __________________________________ Date: ___________________

Year/Section: ______________________________

MY DAILY FITNESS PLAN

FITT Goals Frequency Intensity Type Time

Parts of the Fitness (Indicate days of Light, Moderate to Form of exercises, (Total fitness plan not less
Plan the week) vigorous selected physical activities than 60 minutes)
Warm-up
Work-out (prioritize the weakest
component based on
data)
1.
2.
3.
4.
5.
Cool-down

Reference: Department of Education - Physical Education and Health Teacher’s Guide/Learner’s Manual – Arbz1985
 In your personal assessment, how will you rate your fitness program plan? Copy the table in a sheet of
paper/notebook and check the appropriate column.

Criteria Yes No
1. My fitness goals are clear and achievable.
2. My fitness program plan covers the components of fitness.
3. My fitness program plan follow the necessary fitness training principles.
4. My fitness program plan is well-written, organized, and follows the right format.
5. My fitness program plan shows a monitoring tool to track my progress and improvement.
6. My fitness program plan shows varied physical activities that will truly develop my body.

Reference: Department of Education - Physical Education and Health Teacher’s Guide/Learner’s Manual – Arbz1985