Republic of the Philippines

Department of Education
Region I
SCHOOLS DIVISION OF ILOCOS NORTE

Physical
Education and
Health 11
Quarter 3 – Module 3:

MELC 03:

• Set (FITT) goals based on training

principles to achieve and/or maintain
your health-related fitness (HRF).
(PEH11FHIIi-j-7)

Prepared by: ALLAN JOY C. CALVENTAS

Master Teacher I
Pasaleng National High School
 What I Need to Know
This module was specifically developed and designed to
provide you fun and meaningful learning experience, with
your own time and pace.

After going through this module, you are expected to:

1. set Frequency, Intensity, Time and Type (FITT) goals
based on training principles to achieve and/or maintain
your health-related fitness (PEH11FH-IIi-j-7);
2. apply the FITT principle in doing exercises into different
individual and dual sports; and
3. understand the importance of applying FITT principle in
doing exercise for different individual and dual sports.

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 What I Know
Activity 1. Diagnostic. Self-assess your knowledge and skills
in Physical Activity.
Do I know you?
Identify what individual or dual sport was described in each statement.
Choose your answer from the choices given below.

a. Badminton b. Table Tennis c. Lawn Tennis d. Arnis

e. Shot Put f. Javelin Throw g.Discus Throw
h. High Jump i. Long Jump j. 100m dash

1. Players need to jump as high as they can in order to win in this

game.
2. Players throw a plate-like disc as far as they can in order to win in
this game.
3. A racket was used by a player in hitting the ball towards his/her
oppent in a court with a measurement which is like a basketball court.
4. Players strike with each other using a padded stick.
5. Players need to run as fast as they can in order to win in this game.
6. Using a paddle-like racket, the players hit the ball while standing 7.
7. Players must have to throw this long metal as far as they can in
order to win this game.
8. While players are playing, you would be able to see a bird-like thing
flying inside the court.
9. Players give their best to jump as far as they can in order to win in
this game.
10. A metal ball is thrown by players as far as they can using only one
hand.

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Lesson FITT PRINCIPLE OF EXERCISE ON
2 TRAINING PRINCIPLES

What’s In

Activity 2: HOTS-Critical Thinking. Tell Me!

Directions: Answer the following questions by true or
false. Write your answer on your activity notebook.

1. Badminton can help me improve my heart and lungs.

2. If I would like to improve my jumping ability in high jump, I
should be doing push up exercise.
3. Playing Table Tennis can help me improve the sahpe of my abs.
4. The biceps and triceps muscles of my arms are used in
playing Lawn Tennis therefore I need to engage my self more on
jogging exercises.
5. Brisk walking is a good exercise for my heart and lungs.

Well done! Continue working on the next activity to learn more

about the subject matter. Good luck and have fun learning!

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 What is New

Activity 3. What do you think the people in each picture

are playing?

2. ___________________ 1. ___________________

3. ____________________ 4. ____________________

5. ___________________

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 What is It

In this module, you will learn how to apply the FITT

principle of exercise in playiing different individual/dual
sports. You will also learn how to choose certain exercises
for your chosen sports.
What is FITT Principle of Exercise?
F- Frequency. This is the number of exercise sessions an
individual performs per week. Exercise must be performed
regularly to be effective. In sports, this talks about how often
do you practice for your chosen individual sports.
I – Intensity. Exercise must be hard enough to require
more exertion than normal to produce gains in health-related
fitness. This one talks about how hard your exercises or
practices for your sports.
T – Time. Exercise must be done for a significant length of
time to be effective. An exercise period must be at least 15
minutes in length to be effective. In sports, time talks about
how long do you practice.
T – Type. This talks about the type of exercise you will do to
help you achieve your fitness goal. This talks about the
exercise you do for your chosen sports. These exercises maybe for
your muscles (Anaerobic Exercise), or for your heart
(Aerobic Exercise).
Different Training Principles
1) Overload Principle - A basic principle that tells you
that you must perform exercise in greater than normal
amounts (overload) to get an improvement in physical
fitness. In sporrts, aside from your warm ups before the game, try
doing some calisthenics or plymetrics.
2) Principle of Progression – This is the gradual increase
of overload over time and not all once. Here, you make your
overload normal.
3) Principle of Specificity - This principle states that to
develop a certain characteristic of fitness, you must overload
specifically for that particular fitness component. For example,
in Badminton, if you want to improve your backhand smash, then do

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some push ups to improve your biceps and triceps muscles as well as
as do practice activities that focuses on the development of your
backhand smash
4) Principle of Reversibility - just as the body can
make adaptations when given an overload, it can also lose its
capabilities when it is not used. If you stayed in bed for a
week, you would lose nearly 10% of your aerobic fitness.
Your strength will also decline, although not that fast.

5) Principle of Recovery – Training can’t be rushed. The

body requires time for the improvement in physiological
mechanisms to be implemented. If training intensity is
increased too quickly; this can lead to increased risk of
illness, injury, fatigue or cause one to peak quickly.
6) Principle of Periodization – This is the process of
varying a training program at regular time intervals to bring
about optimal gains in physical performance. The goal of
periodizing is to optimize training during long periods of
time.

Anaerobic vs Anaerobic Type of Exercise

Aerobic Exercise – is a system of exercise designed to
improve cardiovascular conditioning because in this type of
exercise, our body uses great amount of oxygen as you go on
into the exercise. In return, this type of exercise helps burn
more fats. A regular program of aerobics can improve the
body’s ability to absorb oxygen efficiently, which can
increase energy and improve endurance. To achieve the
maximum benefit, aerobic exercise should be performed
three to five times a week, for 15 minutes to an hour. Ex.
Jogging, brisk walking, swimming, and bicycling.
Anaerobic Exercise – this type of exercise helps a person
build more of its muscles. A person doesn’t need great
amount of oxygen to perform a single exercise thus making
the burning of fats in the body slower compared to aerobic
exercise. Ex. Push up, curl ups, pull up, and sprint running.

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 What’s More

Activity 4. Developing literacy skill.

Direction: Arrange the jumbled letters in colum B and answer the
questions in column A. Choose your answers from column B.

Column A
Column B
1. Michelle told me that she works
• ECENYFURQ
on her exercise every 5-6 o’clock
• ETIM
in the morning. With this
• PYTE
statement, she is referring to?
• NETSYINIT
2. James says, he is having an
• IPCIFITYSCE
exercise which is good for the
• VEROCERY
heart. He is referring to what?
3. Jane asked you if how often do
you practice in your Table Tennis.
With this, she is referring to
what?
4. Shane wanted to improve the power of
his arms as he hit the shuttlecock
towards his oppnent that is the reason
why he is having his push ups. In this
way, he is applying what principle?
5. Your friend asked you if how hard
is you practice. Your friend is
referring to what?.

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 What I have Learned
Activity 5:
Directions: Using the table below, I would like you to create
your own exercise plan for an individual or dual sport using the
FITT Principle of Exercise.

TABLE 1
EXERCISE FOR MY INDIVIDUAL/DUAL SPORTS

FREQUENCY

INTENSITY

TYPE

TIME

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 What I Can Do
Activity 6: Essay: Do it and Reflect! With the exercise plan
that you have made ,I would like you perform it and later on, give
5 or more importance of doing the FITT Principle of Exercise
in having an exercise for your chosen sports.

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 Assessment
Activity 7. Summative.

For 1-5, identify what principle of exercise is shown in each

statement. Choose your answer from the choices given
below. Write the letter that corresponds to your answer on
your activity sheet.
1. Aj performed more practices in Lawn Tennis greater than
normal practices he has been doing.
a. Overload Principle b. Principle of Reversibility
c. Principle of Recovery d. Principle of Specificity
2. Henry wanted to develop his reaction time in playing
Badminton which is the reason why he plays against the wall by
hitting the shuttlecock as hard as he can so the shuttlecock would
return to him in a fast way.
a. Overload Principle b. Principle of Reversibility
c. Principle of Recovery d. Principle of Specificity
3. Jane’s schedule of workout exercises is every Monday,
Wednesday, and Friday making sure she has a rest day.
a. Principle of Periodization b. Principle of Reversibility
c. Principle of Recovery d. Principle of Progression
4. Coach Joy made a training program at regular time
intervals to bring about optimal gains and to optimize
training during long periods of time.
a. Principle of Periodization b. Principle of Reversibility
c. Principle of Recovery d. Principle of Progression
5. Shenie got sick for the whole week and she was not able
to do her daily practice in Table Tennis and she lost nearly
10% of your aerobic fitness and her strength declined.
a. Principle of Periodization b. Principle of Reversibility
c. Principle of Recovery d. Principle of Progression

Direction: Identify what principle/s of the FITT is missing in

each statement. Choose your answer from the choices
given below each item. You may write one or more answers provided
that they are all really missing.

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6. Every 5-6 p.m., Freddie goes to the stadium for a jogging to
improve his carduvascular endurance in playing Lawn Tennis.
a.Frequency b.Intensity c. Type d. Time
7. Sherwin is having 30 push ups within 45 seconds to improve
his biceps and triceps power.
a.Frequency b.Intensity c. Type d. Time
8. Jane is having her brisk walking every morning from 5:30
AM to 6:30 AM.
a.Frequency b.Intensity c. Type d. Time
9. Anne is working on her arm muscles doing 10 pull ups.
a.Frequency b.Intensity c. Type d. Time
10. James is having his jogging for 2 kilometers.
a.Frequency b.Intensity c. Type d. Time

Additional Activities

Activity 8. Differentiated/ICT Integration. Directions:

Go online or offline!
Now that you already know things regarding the principles of
recovery and progression, what is your stand or opinion with regards
to the trend that is happening right now on the “24 push ups in 30
days challenge” where in each participants will perform 24 push ups
everyday from day 1 up to day 30 of the said challenge? You may
give your opinion to me through a recorded video and send it to my
messenger, or you can write it on a 1 whole sheet of paper

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 Activity 1
1. H
2. G
Activity 5
3. C
Answers may vary
4. D
5. J
Activity 6
6. B
Answers may vary
7. F
8. A
Activity 7
9. I
1.
10. E
2.
3.
Activity 2
4.
1. True
5.
2. False
6.
3. False
7.
4. False
8.
5. True
9.
10.
Activity 3
1. Billiards
Activity 8
2. Bicycling
Answers may vary
3. Lawn Tennis
4. Table Tennis
5. Badminton
Activity 4
1. TIME
2. TYPE
3. FREQUENCY
4. SPECIFICITY
5. INTENSITY
Key Answer
.
References
Printed Materials:
Physical Education (H.O.P.E. 1) by Arthur Fernadez
Tuprio
Fit for Life: The K to 12 Physical Education and Health
Textbook by Ryan C. Gialogo and Richardson C. Gialogo
Websites

Writer: Allan Joy C. Calventas

R-E-M-I-N-D-E-R-S
1. What’s In p.3
2. What I can Do p.9
3. Assessment p. 10

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