HOPE 2

Health Optimizing Physical Education

11
Health Optimizing Physical Education (HOPE 2) – Grade 11
Quarter 4 – Module 8: Applying the FITT Principles to Sports
First Edition, 2020

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Norlyn D. Conde EdD (MAPEH/SPA/SPS/HOPE/A&D/Sports)
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 HOPE 2
Quarter 4
Self-Learning Module 8
Applying the FITT Principles
to Sports
Introductory Message

For the Facilitator:

Welcome to the Health Optimizing Physical Education (HOPE 2) Self-

Learning Module 8 on Applying the FITT Principles to Sports!

This Self-Learning Module was collaboratively designed, developed and

reviewed by educators from the Schools Division Office of Pasig City headed by its
Officer-in-Charge Schools Division Superintendent, Ma. Evalou Concepcion A.
Agustin, in partnership with the City Government of Pasig through its mayor,
Honorable Victor Ma. Regis N. Sotto. The writers utilized the standards set by the K
to 12 Curriculum using the Most Essential Learning Competencies (MELC) in
developing this instructional resource.

This learning material hopes to engage the learners in guided and

independent learning activities at their own pace and time. Further, this also aims
to help learners acquire the needed 21st century skills especially the 5 Cs, namely:
Communication, Collaboration, Creativity, Critical Thinking, and Character while
taking into consideration their needs and circumstances.

In addition to the material in the main text, you will also see this box in the
body of the module:

Notes to the Teacher

This contains helpful tips or strategies
that will help you in guiding the learners.

As a facilitator you are expected to orient the learners on how to use this
module. You also need to keep track of the learners' progress while allowing them
to manage their own learning. Moreover, you are expected to encourage and assist
the learners as they do the tasks included in the module.
 For the Learner:

Welcome to the Health Optimizing Physical Education (HOPE 2) Self-

Learning Module 8 on Applying the FITT Principles to Sports!

This module was designed to provide you with fun and meaningful
opportunities for guided and independent learning at your own pace and time. You
will be enabled to process the contents of the learning material while being an
active learner.

This module has the following parts and corresponding icons:

Expectations - This points to the set of knowledge and skills

that you will learn after completing the module.

Pretest - This measures your prior knowledge about the lesson

at hand.

Recap - This part of the module provides a review of concepts

and skills that you already know about a previous lesson.

Lesson - This section discusses the topic in the module. 

Activities - This is a set of activities that you need to perform.

Wrap-Up - This section summarizes the concepts and

application of the lesson.

Valuing - This part integrates a desirable moral value in the

lesson.

Posttest - This measures how much you have learned from the
entire module.
 EXPECTATIONS

Most Essentials Learning Competencies:

Sets FITT goals based on training principles to achieve and/or
maintain HRF. PEH11FH-IIi-j-7

Specific Objectives:
At the end of the module, learners will able be to:

1. discuss the FITT principle;

2. explain the value of FITT principles to sports; and
3. apply the FITT principle to own sport or physical activity to improve fitness
levels and skills.

PRETEST

Directions: Here are some questions that will test your knowledge for today’s
lesson. Choose and encircle the correct answer.
1. This is the amount of time you spend training or exercise.
A. Frequency B. Time C. Type

2. This is the kind of training or exercise you choose.

A. Frequency B. Intensity C. Type

3. This is to determine how hard you exercise or train.

A. Intensity B. Time C. Type

4. This principle will tell on how often or how many times per week you train or
exercise.
a. Frequency b. Intensity c. Time

5. What type of training method is used when you change the intensity (effort
of a gradient) through continuous training?
a. Fartlek b. Interval c. Plyometrics
 RECAP
Directions: Identify what principle of Physical activity is being described. Write
I – Individuality, S – Specificity, P – Progression, O – Overload, R –
Reversibility, T – Tedium on the space provided before each
number.
___1. To improve your training you have to work your body harder than it
normally would.
___2. This principle maintains that no two individuals will benefit from exercise
the same way physically or psychologically.
___3. The loss of adaptations that athletes gained during training because of a
prolonged break period
___4. The training must be specific to your sport or the aspect of the fitness you
want to improve.
___5. Start slowly and gradually increase the amount of exercise of an athlete
and keep overloading to see continuous improvements.

LESSON

FITT Principle
The FITT principles are used to help plan training session over short,
medium, and long period of time.
A guide to writing an exercise or training program for sports and other
fitness programs.
The FITT principle is an acronym which stands for
 Frequency
 Intensity
 Time
 Type

Frequency
How often or how many times per week you train or exercise.
- Your exercise frequency depends on your level of training. Beginners should
start with 3 times per week while Olympians can train 6-7 days per week.
Intensity
How hard you exercise (how fast you run or how much weight you lift)
- Your exercise intensity also depends on your level of training and it also
depends on the type of exercise you are performing. Exercise intensity is
described as low, medium, or high. For example:
- Running Intensities:
 Slow pace – like a turtle
 Moderate pace – like a dog
 Fast pace – like a horse
- Weight Lifting Exercise Intensities:
 Light weights
 Moderate weights
 Heavy weights

Time
How long you train or exercise (the amount of time you spend in
training/exercising)
- Your time for exercising is measured in hours or minutes
- The average exercise time for individuals is usually 30-60 minutes

Type
The kind of training/exercise you do or choose (to perform for your program)
- The type of exercise you choose depends on what fitness component you
want to improve and there are five of those:
 Cardiovascular Endurance
 Muscular Endurance
 Muscular Strength
 Flexibility
 Body Composition

 If you want to improve your cardiovascular endurance then you would choose
an exercise that you could perform for at least 20 minutes non-stop. Some
common exercises to improve cardiovascular endurance are:
 Jogging/Running
 Biking
 Skating
 Swimming

To improve your cardiovascular endurance, you need to go non-stop for at

least 20 minutes so your intensity would have to be a slow or moderate pace.
If you run/jog at a fast pace you will only last a short distance.

 If you want to improve your muscular strength or muscular endurance then

you would choose resistance training exercises. Some common exercises are:
 Push-ups
 Curl-ups
  Squats
 Arm Circles
 Side Planks

 If you want to improve your flexibility then you would choose stretching
exercises. Some common stretches are:
 Trunk Twist
 Arm Hugs
 Heel-Toe-Raise
 Straight Leg High Kicks
 Knee Hugs
 Toe Touch
 Quad Stretch
 Hamstring Stretch
 Hip Flexor Stretch

Types of Training
High-intensity interval training (HIIT) consists of repeated, short bursts of
exercise, completed at a high level of intensity. These sets of intense activity are
followed by a predetermined time of rest or low-intensity activity.

Example:

Image Source:

Sports specific training is all about developing physical conditions to improve

performance and skills at a particular sport. Also, understanding the needs of the
game, training/practicing at the correct pace, in order to meet sports requirements.

Example:

Image Source:
 Strength training involves the performance of physical exercises which are
designed to improve strength and endurance. It is often associated with the use
of weights but can take a variety of different forms. Weight training is a common
type of strength training for developing the strength and size of skeletal muscles.

Example:

Image Source:

Endurance training is the act of exercising to increase endurance. The term

endurance training generally refers to training the aerobic system as opposed to
the anaerobic system.

Example:

Image Source:
 Circuit training is a form of body conditioning that involves endurance
training, resistance training, high-intensity aerobics, and exercises performed in a
circuit, similar to High-intensity interval training.

Example:

Image Source:

ACTIVITIES

Directions: Set-up your own Fitness Calendar guided by FITT principles. Record
and document all your activities.

My Weekly Fitness Card

DAY Mon Tue Wed Thur Fri Sat Sun

Activity
How
often?
How
hard?
What
type of
exercise
How
long?
 WRAP-UP

Answer the following:

1. Which principle tell you that training should be relevant to the sports that you
play?
__________________________________________________________________________________
2. If an athlete increases his training from twice a week to three times a week,
which F.I.T.T principle is applied?
_______________________________________________________________________________
3. Which F.I.T.T principle is applied to how long you train?
__________________________________________________________________________________
4. Which F.I.T.T principle is applied to how hard you train?
__________________________________________________________________________________

VALUING

Why FITT principles are important in planning for regular physical activity?
Write at least three answers in the given spaces below.
Answer:__________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________
______________________________________________________.

POSTTEST

Direction: Identify the following statement and encircle the correct answer.
1. This term refers to how often you exercise.
A. Duration C. Intensity
B. Frequency D. Specificity
2. This term refers to how hard you exercise.
A. Duration C. Intensity
 1. A
2. C
3. A
4. B
B. Frequency D. Type
5. C
3. This term refers to how long you exercise.
A. Duration C. Time
B. Frequency D. Type
4. A type of training where you will use a stationary bike, pedal as hard and fast as
possible for 30 seconds.
A. Circuit Training C. High-Intensity Interval Training
B. Endurance Training D. Strength Training
5. This type of training might consist of push-ups, sit-ups, squats, chin-ups and
lunges.
A. Circuit Training C. High-Intensity Interval Training
B. Endurance Training D. Weight Training

KEY TO CORRECTION

Pretest Recap Post test

1. O 1. B
2. I 2. C
3. R
3. C
4. S
4. C
5. P
5. A

R E F E R E N CE S
BOOKS
Brukner, P. and et.al Clarsen B, Cook J, Cool A, Crossley K, Hutchinson M,
McCrory P, Bahr R, Khan K, editors.Australia: McGraw-Hill Education;
2017. Burgess D. Training programming and prescription. In: Brukner,
P. and Khan, K. Clinical Sports Medicine: Injuries. 5th ed. p. 139–140.
Exercise Physiology: Theory and Application to Fitness and Performance. 6th ed. p.
261–2.
New York (NY): McGraw-Hill 2007; Powers SK, Howley ET. The physiology of
training: effect on VO2 max, performance, homeostasis, and strength. In:
Powers SK, Howley ET, editors. 

WEBSITES
Circuit Training. Online Encyclopedia. (July 2017). Retrieved from
https://en.wikipedia.org/wiki/Circuit_training . Accessed 14 July 2020
Endurance Training. Online Encyclopedia. (July 2017). Retrieved from
https://en.wikipedia.org/wiki/Endurance_training . Accessed 14 July 2020
Sports Training Principles. Current Sports Medicine Reports. (April 2019).
Retrieved from https://journals.lww.com/acsm-
csmr/fulltext/2019/04000/sports_training_principles.2.aspx. Accessed 14
August 2020
Strength Training. Online Encyclopedia. (July 2017). Retrieved from
https://en.wikipedia.org/wiki/Strength_training . Accessed 14 July 2020