ST. ANDREW MONTESSORI AND HIGH SCHOOL INC.

,
NANCAYASAN, URDANETA CITY, PANGASINAN
S.Y. 2020-2021

PE 11
Lesson 8. SETTING FITT (Frequency, intensity, time type) GOALS
Lesson 9. PHILIPPINE PHYSICAL ACTIVITY PYRAMID
Components of Exercise
A successful exercise program has four components: frequency, intensity, time and type.
1. Frequency
Frequency refers to how often you exercise. Your fitness will improve greatly if you
exercise more often.
2. Intensity
Intensity refers to how hard you exercise. Your strength will improve if you exercise
harder. Intensity improves your endurance too.
3. Time
Time refers to how long you exercise. It denotes the duration you spend in executing an
exercise program. Your fitness will improve if you spend more time exercising.
4. Type
Type refers to the form or mode of your exercise. It implies that specific physical activity
improves particular components of your fitness. This component of exercise is called
specificity of exercise.
Specificity of Exercise refers to the particular exercise that you need to do to
improve a particular part of fitness or a specific skill
Fitness Log is like keeping a diary or a journal, it can help you monitor your
progress when exercising.
Components of Skill-related Fitness
It focuses on skills that enhance your performance in physical activities, athletic routines
or sports events.
The six basic components of sports skills are as follows:
1. Speed is the ability of body to perform quickly. Sprinters and cyclists need speed for
racing.
2. Power is the ability to move the body parts swiftly when applying force or the result of
strength and force combined. Power helps to you to hit a home run.
3. Reaction Time means how quickly you react or respond to something. A good reaction
time helps you play sports like table tennis.
4. Coordination refers to the ability to use the body parts and senses together to do task
accurately. Coordination is needed for all sports that you wish to indulge in.
5. Balance is the ability to stay steady. When you walk on a balance beam, you use balance.
Ballerinas need balance and grace.
6. Agility is the ability of the body to change position and or direction in space with
quickness and accuracy of movements. You need agility for all the sports that you intend
to.
Principles of Conditioning
Conditioning an exercise that enhances fitness for sports. It enables your body to adjust to
regular exercise by becoming more fit. Muscles will become stronger, endurance will get better,
heart and lungs will become more efficient.
The following are the principles.
 Overload means exercising your body more than you normally do to improve your
fitness. By exercising harder, longer or more than usual your fitness will improve.
 Progression is the gradual increase of overload over time. This conditioning principles
keeps you from exercising to much too soon.
 Specificity refers to the idea that the kind of exercise you do affects the improvement of
your fitness You need to do proper exercise if you want to improve a particular part of
fitness or specific skill.
Activity (1 whole sheet of paper)
1. Name two sports that need at least four sports skills in playing them. Explain your
answer.
2. If you want to develop efficient muscle coordination, what sport should you try? Explain
you answer.
3. Search for the PHILIPPINE PHYSICAL ACTIVITY PYRAMID (PRINTED LONG
BOND PAPER) and answer the ff:
 What is the importance for being physically active?
 What is/are indicates on the pyramid?
 Which level are you able to fill with the most activities you are familiar with and
interested in?

Prepared by:
Reynaldo C. Paris
Subject Teacher