SENIOR HIGH SCHOOL DEPARTMENT

WORKSHEET 2.1
PHYSICAL EDUCATION-11
TOPIC: F.I.T.T (FREQUENCY, INTENSITY, TIME, TYPE OF EXERCISE)
Objectives:
 Making a fitness workout program using the F.I.T.T principle.
FITNESS PROGRAM FORMAT:
Fitness Goal: Set your fitness goal first before filling out the table. What would you like to
happen to your body after the fitness program we are creating?

PRINCIPLE YOUR ANSWER

FREQUENCY  HOW MANY TIME PER WEEK YOU WILL DO THE PROGRAM YOU
ARE CREATING?
3 times

 BE SPECIFIC ON THE DAYS AND WEEKS THAT YOU WILL DO YOUR

FITNESS PROGRAM (E.g MONDAY-TUESDAY-WEDNESDAY FOR
THREE WEEKS)

Monday, Wednesday, Friday/ 3 days

 INCLUDE THE DATE

 Nov, 23, 2020
 Nov, 25, 2020
 Nov, 27, 2020
 Nov, 30, 2020
 Dec, 2, 2020
 Dec, 4, 2020
 Dec, 7, 2020
 Dec, 9, 2020
 Dec, 11, 2020
INTENSITY  THE MODE OF YOUR EXERCISE, DO YOU LIKE IT LIGHT?
MODERATE? OR INTENSE?

 The Intensity of the exercise will be Moderate

(E.g The intensity of the exercise will be Intense.)

TIME  THE DURATION OF YOUR EXERCISE PER DAY
START TIME: Nov, 23, 2020 6:00 am
 It will be 1 hour

(E.g The fitness program will be 1 hour per day)

TYPE OF  THE KIND OF EXERCISE YOU WILL DO DEPENDING ON YOUR
EXERCISE FITNESS GOAL.
E.g To lose weight: Cardio Vascular Exercises such as (your desire
cardio exercises)
To gain weight: Resistance Body Workouts such as (your desire
resistance body workouts)

To maintain weight:Cardio Vascular and Resistance Body

Workouts

FITNESS PROGRAM PROPER:

WEEK 1 YOUR FITNESS PROGRAM

DAY 1 START TIME: Nov, 23, 2020 6:00 am
(MONDAY) DURATION: 1 hour
TYPE OF EXERCISE: (Cardio Vascular Exercise)
MINUTES OF EXERCISE:
5 MINUTES WARM UP
15 MINUTES RUNNING
5 MINUTE ARMS & BACK FLY
15 ELBOW KNEE TOUCH
10 MINUTES TOUCH DOWN & UP
10 MINUTES JUMPING JACK

Day 2 START TIME: Nov, 25, 2020 6:00 am

(Tuesday) DURATION: 1 hour
TYPE OF EXERCISE: (Cardio Vascular Exercise)
MINUTES OF EXERCISE:
5 MINUTES WARM UP
15 MINUTES RUNNING
10 MINUTE ARMS & BACK FLY
10 ELBOW KNEE TOUCH
15 MINUTES TOUCH DOWN & UP
5 MINUTE JUMPING JACK
 Day 3 START TIME: Nov, 27, 2020 6:00 am
(Wedsnesday) DURATION: 1 hour
TYPE OF EXERCISE: (Cardio Vascular Exercise)
MINUTES OF EXERCISE:
5 MINUTES WARM UP
15 MINUTES RUNNING
5 MINUTE ARMS & BACK FLY
10 ELBOW KNEE TOUCH
10 MINUTES TOUCH DOWN & UP
15 MINUTES JUMPING JACK

WEEK 2
DAY 4 START TIME: Nov, 30, 2020 6:00 am
(Monday) DURATION: 1 hour
TYPE OF EXERCISE: (Cardio Vascular Exercise)
MINUTES OF EXERCISE:
5 MINUTES WARM UP
15 MINUTES RUNNING
5 MINUTE ARMS & BACK FLY
15 ELBOW KNEE TOUCH
10 MINUTES TOUCH DOWN & UP
10 MINUTES JUMPING JACK

DAY 5 START TIME: Dec 2, 2020 6:00 am

(Wedsnesday) DURATION: 1 hour
TYPE OF EXERCISE: (Cardio Vascular Exercise)
MINUTES OF EXERCISE:
5 MINUTES WARM UP
15 MINUTES RUNNING
10 MINUTE ARMS & BACK FLY
10 ELBOW KNEE TOUCH
15 MINUTES TOUCH DOWN & UP
5 MINUTE JUMPING JACK

Day 6
(Thursday) START TIME: Dec 4, 2020 6:00 am
DURATION: 1 hour
TYPE OF EXERCISE: (Cardio Vascular Exercise)
MINUTES OF EXERCISE:
5 MINUTES WARM UP
15 MINUTES RUNNING
5 MINUTE ARMS & BACK FLY
10 ELBOW KNEE TOUCH
10 MINUTES TOUCH DOWN & UP
15 MINUTES JUMPING JACK
 Week 3
Day 7
(Monday)
START TIME: Dec 7 2020 6:00 am
DURATION: 1 hour
TYPE OF EXERCISE: (Cardio Vascular Exercise)
MINUTES OF EXERCISE:
5 MINUTES WARM UP
15 MINUTES RUNNING
5 MINUTE ARMS & BACK FLY
15 ELBOW KNEE TOUCH
10 MINUTES TOUCH DOWN & UP
Day 8 10 MINUTES JUMPING JACK

START TIME: Dec 9, 2020 6:00 am

DURATION: 1 hour
TYPE OF EXERCISE: (Cardio Vascular Exercise)
MINUTES OF EXERCISE:
5 MINUTES WARM UP
15 MINUTES RUNNING
10 MINUTE ARMS & BACK FLY
10 ELBOW KNEE TOUCH
15 MINUTES TOUCH DOWN & UP
5 MINUTE JUMPING JACK

WHAT WILL YOU SUBMIT WEEKLY:

 WEEKLY REFLECTION ABOUT CREATING AND DOING THE FITNESS PROGRAM YOU HAVE
CREATED FOR YOURSELF. I WILL CREATE A FOLDER WHERE YOU WILL SUBMIT YOUR WEEKLY
REFLECTION.
 DAY-TO-DAY VIDEO OF YOU DOING YOUR FITNESS PROGRAM. I WILL CREATE A FOLDER
WHERE YOU WILL SUBMIT YOUR VIDEO.

PREPARED BY:

JOHN CARLO P. LIBAO

SENIOR HIGH SCHOOL P.E TEACHER