WEEKLY LEARNING ACTIVITY IN SHS PE&H 3

MELC: Sets FITT goals based on training principles to achieve and/or maintain HRF

CODE: PEH12FH-Ii-j-7
QUARTER 1
WEEK COVERED: Week 2

TITLE/TOPIC: FITT Principle & Muscular Strength Work Plan

CONTENT BACKGROUND:

FITT: Your Exercise Prescription

Frequency: how often you work.
Intensity: how hard you work.
Time: the length of time, or duration, that you work.
Type: the specific type or mode of activity you choose.
1.FITT Principle Term to Know 2. FITT Principle Term to Know
The first FITT factor is Frequency The second FITT factor is Intensity
frequency. Refers to the intensity. The difficulty or
Factors to consider with number of Ways to determine exertion level of
Frequency: times Intensity: your physical
- Cardiovascular per week you -Target Heart Rate activity or
Conditioning engage in Monitoring exercise.
- Your current fitness physical activity -Talk Test Heart rate
level or exercise. The number of
Intensity times your heart
1) One reliable measure of beats a minute.
intensity is performing a
target heart rate check.
Talk Test
3. FITT Principle Term to Know 2) Second method for Your ability to
The third FITT factor is Time monitoring intensity is carry on a
time. The duration of the talk test. conversation
A workout that is too brief a single while exercising
may workout,
result in limited progress. usually
A workout that is too long measured in 4. FITT Principle
will minutes or The fourth FITT factor is
increase your risk for hours. Term to Know
type. Type
injuries.
The mode of activity you The particular
choice depends on: type of physical
1) What you enjoy doing activity or
2) How much time you exercise you
have choose to do.
3) Can you afford the
activity
 Types of Workouts
Strength Hypertrophy Endurance Fitness and
Toning
Plan designed Plan designed to Plan designed to
to increase muscle improve muscle Plan designed to
increase size. endurance. maintain current
strength Plans that have Produce lean levels of strength
and power. High Training load @ muscle mass thru
weight & low 65-80% of 1RM high reps & low
reps. weight.
Plans that have
training load >
80% of 1RM.
Workout Plan Components
A repetition, or rep, To determine your When you have Skeletal muscles
is the training computed or work
most basic load, you must first estimated your together to produce
component of a determine your one- 1RM, you two
resistance-training rep can use the results complementary, or
program. maximum (1RM). to determine your opposing,
Reasons for testing training load. actions: contraction
If you do ten push- 1RM: Experienced and
ups, one - Determining lifters can use extension.
right after the other, training load 75 to 85 Terms to Know
you have - Identify strengths / percent of Contraction
done one set of ten weaknesses their 1RM. The shortening of
reps. - Helps keep track of a muscle.
Term to Know your progress Beginners Extension
Repetition (rep) Term to Know should start The stretching of a
One completion One-rep using muscle.
of an activity or maximum (1RM) 50 to 60
exercise. A measure of a percent of
lifter’s absolute their 1RM.
Set muscular strength
A group of for any given
consecutive reps exercise.
for any exercise.

Progressive Resistance

Stages of Personal Fitness Progress

Initial Stage - 0- 8 weeks
Improvement Stage - 9- 30 weeks
Maintenance Stage - 31- to the future
ACTIVITY 1 : Fitness Principle
Direction: Identify the Fitness Principle then write your answer in the Column B. (Frequency,
Intensity, Time, Type)
A B
1. It refers to the number of times per week you engage in physical activity Frequency
or exercise.
2. It is the duration of a single work out that usually measured in minutes Time
or hours.
3. It is an exertion level of your physical activity or exercise. Intensity
4. The Conditioning activity happens in your current fitness level Type
5. It is the mode of activity you choose. Type
6. A workout that is too long which increase your risk for injuries. Time
7. Ways to determine Intensity is Target Heart Rate Monitoring Intensity
8. A Cardiovascular conditioning at our current fitness level. Frequency

ACTIVITY 2 : Muscular Strength Workout Plan

Direction: Fill-in the table to show your own muscular strength workout plan by following the
workout plan components.
Set Exercise/Activity Repetition Time elapsed
2 Push-ups 25 6:00 – 6:10
3 Sit-ups 15 6:15 – 6:25
2 Crunch 25 6:30 – 6:40
2 Squat 25 6:45 – 6:55
2 Biceps / Arm curls 15 7:00 – 7:10

ASSESSMENT
Direction: Create an Initial Stage Progress Workout Plan.

 Bodyweight squats: 20 reps.

 Push-ups: 10 reps.
 Walking lunges: 10 each leg.
 Dumbbell rows (using a gallon milk jug or another weight): 10 each arm.
 Plank: 15 seconds.
 Jumping Jacks: 30 reps.

Reference
https://www.slideshare.net/matcabrera/fitt-principle