11

HEALTH
OPTIMIZING
PHYSICAL
EDUCATION - 1

Fitness Goals

EUFRACIO P. PABILLAR, JR.

Iligan City National High School

MODULE OVERVIEW
 Improving fitness is an important goal for achieving optimum health.
If carefully planned, performed, monitored, and evaluated, positive health–related
outcomes will be achieved and that reduces the risks of acquiring health problems.

To maximize the results of a physical fitness program there is a need to be

acquainted with the Principles of Exercise and appropriate modification of the FITT
—Frequency, Intensity, Type, and Time.

This module will guide the learners on how to design a personal fitness plan
guided by the principles of physical activity.

OBJECTIVES

1. Discuss Principle of Physical Activity and the FITT

2. Design a FITT fitness plan based on training principles to achieve/and or maintain

health-related fitness

GENERAL INSTRUCTION

This module is intended for Grade 11 learners and to be administered for two
sessions (2 hours). It aims to help and provide learners with an appropriate tool in
gathering data needed as basis in designing a Personal Fitness Plan. Learners also
advice to look into their previous activity on Health Related Fitness Test where they
can identify their weakest and strongest for them to prioritize which one needs most.
PRE - TEST

Direction: Choose the letter of the best answer and write the corresponding letter
to the space provided before each number.

______ 1.What is the maximal theoretical heart rate for an individual who is 30 years
old with a resting pulse rate of 60 beats/minute?
a. 220 beats/min c. 190 beats/min
b. 200 beats/min d. 160 beats/min.

_____2. Cardiorespiratory fitness development involves four FITT factors. What are
the factors?
a. Fitness, Inertia, Time, Technique c. Frequency, Intensity, Time, Type
b. Fit, Individuals, Tough, Tempers d. All of the Above

_____ 3. “Doing more than normal” is principle of physical activity that applies
a. Principle of Specificity c. Principle of Progression
b. Principle of Reversibility d. Overload Principle

_____ 4. If a 20 years old person with Resting Heart Rate (RHR) of 80 bets/min.
What will be his/her Maximum Heart Rate (MHR)?
a. 205 beats/min. c. 210 beats/min.
b. 200 beats/min. d. 180 beats/min.

_____ 5. The Target Heart Rate (THR) of an individual is set at range of

a. 50% - 75% c. 60% - 90%
b. 50% - 80% d. 60% - 80%

_____ 6. What FITT principle of physical activity which refers to the number of
times an individual engage in a week?
a. Frequency b. Time c. Type d. Intensity

_____ 7. The effect of training is lost if the training is discontinued

a. Principle of Specificity c. Principle of Progression
b. Principle of Reversibility d. Overload principle

_____ 8. The principle of Specificity states that for an individual to achieve his/her
be develop.
a. False b. True c. maybe d. none of the above

_____ 9. Resting Heart Rate is the heart rate of a person when he/she is
a. Running b. Dancing c. Playing d. Relaxing

_____ 10. The Principle of Progression suggests that for the individual to achieve
his/her fitness goal he/she should done it
a. Very slowly, nor to rapidly c. Not too slow, nor to rapidly
b. Rapidly d. Slowly
 KEY ANSWERS

PRE-TEST

1. 220 beatss/min.

2. Frequency, Intensity, Time, Type

3. Overload Principle

4. 200 beats/min.

5. 60% - 80%

6. Frequency

7. Principle of Reversibility

8. True

9. Relaxing

10. Not too slow, nor to rapidly

Introduction

Numerous Filipino athletes now a days excel in their field of event

locally and internationally. We have Hidilyn Diaz who made history for the
Philippines, ending the country's 20-year Olympic medal drought by securing
a silver medal in the women's 53-kg weightlifting division of the 2016
Summer Games. Just recently, Carlos Edriel Yulo a Filipino artistic gymnast
who has won bronze and gold at the World Artistic Gymnastics
Championships. And the greatest of them all, Sen. Emmanuel “PACMAN”
Pacquiao, a boxer who made history for holding a record of eight division as
boxing champion.
Do you think that these athletes will excel in their field of event
without passing hard and vigorous training?
This module will help you explore how to be with these excellent
athletes.
But before you engage in any physical activity it is important for you
to know the guidelines for a safe and effective training design to achieve your
fitness goal.

Motivational Activity/Pre-Activity (Video Clip)

https://www.youtube.com/watch?v=RvW3mIDNY6o

Follow-up Questions

1. What is fitness?
2. Enumerate activities done to improve fitness.
3. What is the significance of improving our fitness?
The Principles of Physical Activity

1. Overload Principle - This is the most basic principle that indicates

“doing more than normal” for improvement to happen. In order for the
skeletal muscles to get stronger, additional load must be added and
greater load exerted than what was used to.

2. Principle of Progression - It is a gradual increase in exerting effort

or load that is done not too slowly, nor too rapidly. This principle aids
safe and effective results.

3. Principle of Specificity - This suggests that overloading must

specifically train a desired body part for it to improve. For example,
cardiovascular fitness may only improve flexibility to a small degree,
and so jogging and running will not be a part of the exercise program
for developing flexibility. Instead, 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/Disuse - Development of muscles will

take place if regular movement and execution is done, and if activity
ceases, it will be reversed. This shows that benefit and changes
achieved from overload will last only if training is continuous. The
effect of training is lost if the training is discontinued.
The FITT Principle of Physical Activity

1. Frequency
The frequency of exercise refers to number of times a physical
activity is done in each week. According to the American College of
Sports Medicine guidelines, it is recommended to exercise 3-5 days
per week and for more optimal results, exercise can be done in most
days of the week with a combination of light-moderate-vigorous
activity.

2. Intensity
The rate at which the activity is performed is called Intensity.
It is also referred to as the magnitude of the effort required to perform
an activity or exercise. It describes how easy or how hard a person has
to work in a certain activity, and it varies from one person to another.
The determination of intensity depends on some individual factors
such as exercise experience, relative level of fitness, and needs of
fitness.

The intensity level target may be determined by computing the

target heart rate (THR) range based on the results of an exercise stress
test, considering the resting and exercise heart rate, with 60% to 80%
intensity level.

3. Type
The type of activity is determined by following the principle
of progression and specificity. To attain a higher level of fitness,
select the type of physical activity that challenges the body to
accept an increase of work and that answers your need.

4. Time
Time is the duration or the length of session of a physical
activity. It is inversely related to Intensity for the more intense a
work is done, the shorter time it is performed.

The F.I.T.T. Principle - Here's What You Need to Know for Great Workouts retrieved (April23, 2016) from
https://www.verywell.com/f-i-t-t-principle-what-you-need-for-great-workouts-1231593
ACTIVITY 1: My Target Heart Rate (Performance Task No. 1)

Directions: Compute your Target Heart Rate Range in 4 steps. Fill in the blanks below.
(Go over the recorded fitness results from the self-testing activity from last lesson
activity. These will be used in computing your target heart rate (THR). Compute
your THR following the procedure below).

1. Get the Maximum Heart Rate. Example:

MHR = 220 – Your Age Age: 16 RHR: 60
= 220 - ________ MHR = 220 – 16
MHR = __________ MHR = 204
2. Determine the Heart Rate Reserve.
Example:
HRR
= MHR - RHR
HRR = 204 – 60
= _____ - _____
HRR = 144
HRR = ___________
3. Take 60% and 80% of the HRR.
a. 60% x HRR
= .60 x _____
60% X 144 = 86.4
= __________
80% X 144 = 115.2
b. 80% x HRR
= .80 x _____
= __________
4. Add each HRR to Resting Heart rate (RHR) to obtain the Target Heart Rate
(THR) range.
a. 60% HRR + RHR
a. 86 + 60 = 146 = ______ + ________ = _______bpm
b. 115 + 60 = 175 b. 80% HRR + RHR
= _______ + _______ = ______ bpm

Therefore: your Target Heart Rate range is 146 to 175 beats per
minute (bpm). (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 pump within the THR range of from 146 to 175 bpm.).

QUESTIONS:
1. What is the Target Heart Rate of a 30 year old individual with
Resting Heart Rate (RHR) of 70 bpm?
2. Does it really important to know your Target Heart Rate before
you engage in any fitness training?
3. How will you determine that you are in your THR range during
training?
4. Why is it that you must be at your THR range during fitness
training?

http://www.topendsports.com/fitness/karvonen-formula.htm
Activity 2: My Fitness Plan (Performance Task No. 2)

Directions:

A. Determine your weakest component and strongest component.

Refer to your results obtained during the self-testing activities last meeting.
Rank them by writing 1-5, where 1 is the weakest and thus, should be
given top priority in making your fitness plan.

__________ Cardiovascular Endurance (3-min step test)

__________ Muscular strength and endurance of arm (push-up/flexed)
__________ Muscular strength and endurance of abdominal (curl-up)
__________ Flexibility of the hamstring muscles (hamstring & hip
flexor test)
__________ Flexibility of the shoulder muscles and joints (zipper test)

B. Following the fitness plan design shown below, select activities

guided by the Principles of Exercise and the FITT goals.

FITT Goals Frequency Intensity Type Time

Parts of the (Indicate Light, Form of exercises, (Total fitness
Fitness Plan days of the Moderate – selected physical plan not less than
week) Vigorous activities 60 minutes)

Warm-up

(Prioritize the
weakest component
data in Activity 4A
Work-out a. ___________
Activity/Exercises

b. ___________
Acvity/Exercises

c. ___________
Activity/Exercises

d. ___________
Activity/Exercises

e. ___________
Activity/Exercises

Cool-down
SUMMARY/GENERALIZATION

The Principles of Training suggest that overloading is the key to muscle

development. The benefit brought about by overloading will only last if the
overloading is continuous, otherwise, the muscle development will go back to its
original state.

It is important to take in consideration the FITT principle in achieving the

optimum fitness development. FITT stands for frequency, intensity, time, and type.
FITT sets the guidelines in your physical activity program and used as basis for your
fitness routine for better results.

The intensity of your activity is determined by the body’s response

characterized by the number of times the heart pumps measured in beats per minute.
Computing the target heart rate (THR) range will give you an idea on your workable
heart rate according to your capacity.

Selection of appropriate activities will help you achieve the desired results by
being able to specify the target muscles for development.

Engaging in moderate to vigorous physical activity in different settings can

help avoid boredom, thus making activities more exciting and interesting.
POST - TEST

Direction: Choose the letter of the best answer and write the corresponding letter
to the space provided before each number.

______ 1. What is the maximal theoretical heart rate for an individual who is 30 years
old with a resting pulse rate of 60 beats/minute?
a. 220 beats/min c. 190 beats/min
b. 200 beats/min d. 160 beats/min.

_____2. Cardiorespiratory fitness development involves four FITT factors. What are
the factors?
a. Fitness, Inertia, Time, Technique c. Frequency, Intensity, Time, Type
b. Fit, Individuals, Tough, Tempers d. All of the Above

_____ 3. “Doing more than normal” is principle of physical activity that applies
a. Principle of Specificity c. Principle of Progression
b. Principle of Reversibility d. Overload Principle

_____ 4. If a 20 years old person with Resting Heart Rate (RHR) of 80 bets/min.
What will be his/her Maximum Heart Rate (MHR)?
a. 205 beats/min. c. 210 beats/min.
b. 200 beats/min. d. 180 beats/min.

_____ 5. The Target Heart Rate (THR) of an individual is set at range of

a. 50% - 75% c. 60% - 90%
b. 50% - 80% d. 60% - 80%

_____ 6. What FITT principle of physical activity which refers to the number of
times an individual engage in a week?
a. Frequency b. Time c. Type d. Intensity

_____ 7. The effect of training is lost if the training is discontinued

a. Principle of Specificity c. Principle of Progression
b. Principle of Reversibility d. Overload principle

_____ 8. The principle of Specificity states that for an individual to achieve his/her
fitness goal he/she has to do fitness activities intended what specific part to
be develop.
a. False b. True c. maybe d. none of the above

_____ 9. Resting Heart Rate is the heart rate of a person when he/she is
a. Running b. Dancing c. Playing d. Relaxing

_____ 10. The Principle of Progression suggests that for the individual to achieve
his/her fitness goal he/she should done it
a. Very slowly, nor to rapidly c. Not too slow, nor to rapidly
b. Rapidly d. Slowly
 KEY ANSWERS

POST-TEST

1. 220 beat/min.
2. Frequency, Intensity, Time, Type
3. Overload Principle
4. 200 beats/min.
5. 60% - 80%
6. Frequency
7. Principle of Reversibility
8. True
9. Relaxing
10. Not too slow, nor to rapidly
REFERENCES:

https://www.youtube.com/watch?v=RvW3mIDNY6o

Deped Physical Education and Health Learners Material. Grade 11. Page 30-35,
2016.

Health Optimizing Physical Education for Senior High School. pp. 72-85.
By: Jean Marie Daniel Cando.

http://www.topendsports.com/fitness/karvonen-formula.htm

The F.I.T.T. Principle - Here's What You Need to Know for Great Workouts retrieved
(April23, 2016) from https://www.verywell.com/f-i-t-t-principle-what-you-need-for-great-
workouts-1231593