Department of Education: Explore

Republic of the Philippines
Department of Education
REGION VIII – EASTERN VISAYAS
SCHOOLS DIVISION OF CATBALOGAN CITY
Office of the Schools Division Superintendent
LEARNER’S ACTIVITY SHEET FOR QUARTER 1, WEEK 2

(PHYSICAL EDUCATION & HEALTH 11)
Name: _________________________________________________Grade & Section: ____________________

School: ____________________________________________ Teacher: ________________________________
Competencies:
 Sets Frequency, Intensity, Time, Type (FITT) goals based on training principles to achieve and/or
maintain health-related fitness (HRF). (PEH11FH-Ii-j-7)
 Engages in moderate to vigorous physical activities (MVPAs) for at least 60 minutes most days of
the week in a variety of settings in- and out-of-school. (PEH11FH-Ia-t-8)
Explore
I. Directions: Match column A to Column B. Write the letter on the space provided.
A B
_______1. Also known as Heart Rate Reserve (HRR)

formula, takes your resting heart rate into
consideration by introducing the difference between A. Frequency
your maximum heart rate and your resting heart rate.
B. Intensity
_______2. It refers to number of times a physical
activity is done in each week.
C. Type
_______3. The rate at which the activity is performed is D. Time

called _______________.
E. Karvonen’s Formula
_______4. It refers to the kind of activity that you are
going to do.
_______5. It refers to the duration or the length of

session of a physical activity.
Address: Purok 4, Barangay Payao, Maharlika Highway, Catbalogan City, Samar

Email: depedcatbalogancitydivision15@gmail.com
Facebook Page: fb.com/CatbaloganCityDivision
Telefax: (005) 251-3196 | (055) 543-8268
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WRITER: MA. PRECY T. HONRALES / SHST-II
Learn
LESSON 2: FITNESS GOALS
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 their risks to 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.
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 exerts greater than load 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. 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 training effect is lost if the
training is discontinued.
5. FITT Principle of Physical Activity
 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.
 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. There are 2 types of intensity level:
1. Moderate Intensity which refers to physical activities that requires a moderate

amount of effort and noticeably accelerates the heart rate.

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2. Vigorous Intensity which refers to physical activities that requires large amount of
effort and causes rapid breathing and a substantial increase in heart rate.
The intensity level target may be determined by computing the target heart rate (THR) range.
Based on the American Heart Association, the target heart rate they generally recommend are
the following:
 Moderate Exercise Intensity: 50% to 70% of your maximum heart rate.

 Vigorous Exercise Intensity: 70% to 85% of your maximum heart rate.
How to determine my target heart rate?
Using the KARVONEN’s Formula, we can easily compute our Target Heart Rate
(THR)
1. Get the Maximum Heart Rate
MHR = 220 – Age
2. Determine the Heart Rate Reserve
HRR = MHR – (RHR) Resting Heart Rate
(NOTE: In getting your RHR make sure that you are relaxed/fully rested before you
count the beat of your pulse within 60 secs.)
3. Determine your maximum heart rate under Moderate Exercise Intensity Level.
a. 50% x HRR = _____
b. 70% x HRR = _____
4. Determine your maximum heart rate under Vigorous Exercise Intensity Level.
a. 70% x HRR = _____
b. 85% x HRR = _____
5. Add each HRR to Resting Heart Rate (RHR) to obtain the Target Heart Rate (THR)
range.
 Moderate Exercise Intensity Level Target Heart Rate
a. 50% HRR + RHR = ________ beats per minute
b. 70% HRR + RHR = ________ beats per minute
 Vigorous Exercise Intensity Level Target Heart Rate
a. 50% HRR + RHR = ________ beats per minute
b. 70% HRR + RHR = ________ beats per minute
Therefore, your target heart rate range under Moderate Exercise Intensity Level is ______
to _____ beats per minute, while your target heart rate range under Vigorous Exercise Intensity
Level is _______ to _____ beats per minute.
 Type
This refers to the kind of activity that you are going to do. 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.
 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.

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Here are some examples of physical activity and exercises that you may integrate in your
own fitness plan. Remember that the intensity of exercise as well as the type of activity to be
done will vary for each person, as it is based on the fitness level results during self-testing.

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Practice Exercises/Activity
Directions: Identify what HRF component these physical activities belong to. Choose your answer
from the word pool and write your answers on your notebook/answer sheet.
Walking Jogging Lunges

Dynamic stretching Swimming
Yoga Stretching Squats
Sit – ups Body – weight exercises Brisk
walking Planks
Muscular Strength &

Cardiovascular Fitness Flexibility Fitness
Endurance Fitness

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Engage
Directions: Perform one activity at a time and supply the information by filling-up the table.
Write your answers on your notebook/answer sheet.
Describe the
Walking around for 5 Brisk walking for 4 3-minute jumping
activity based
minutes minutes jacks
on the following:
How are you

feeling?
How is your
breathing?
How is your
sweat?
How is your
talking ability?
Reflection:
1. Which among the three (walking around, brisk walking, 3-minute jump jacks) you considered
as:
a) Light activity: ___________________________________________
Justification:
_______________________________________________________________________________________________
_______________________________________________________________________________________________
_______________________________________________________________________________________________
_______________________________________________________________________________________________
b) Moderate activity: ___________________________________________
Justification:
_______________________________________________________________________________________________
_______________________________________________________________________________________________
_______________________________________________________________________________________________
_______________________________________________________________________________________________
c) Vigorous Activity: ___________________________________________
Justification:
_______________________________________________________________________________________________

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_______________________________________________________________________________________________
_______________________________________________________________________________________________
_______________________________________________________________________________________________
Apply
Directions: MY FITNESS PORTFOLIO. Create a MONTH FITNESS PROGRAM using the (FITT) goals
based on training principles to achieve and/or maintain health-related fitness (HRF).
Cover Page
 Must include the Title: MY FITNESS PORTFOLIO IN PHYSICAL EDUCATION &
HEALTH 11
 Student’s name & section
 Name of your Subject Teacher
1st Page
 Your Fitness Program / Workout Plan for the entire Month

Note: Your activities must achieve at least 60 minutes most days of the week in a variety
of settings but make sure that you follow the Health Protocols.
2nd Page
 Pictures showing that you are really performing the activities on your crafted Fitness
Plan.
3rd Page
 Your Reflection about your Project.
Last Page
 Rubrics
Completeness: 40%
Organization: 30%
Creativity: 20%
Timeliness: 10%
TOTAL: 100%
Post Test
Direction: Choose the correct answer. Write your answers on space provided.

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_____1. To maximize the results of a physical fitness program there is a need to be acquainted
with the ___________.
a. Appropriate modification of the FITT c. a & b
b. Principles of Exercise d. None of the above
_____2. 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 training effect is lost if the training is discontinued.
a. Overload c. Specificity
b. Progression d. Reversibility
_____3. 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.
_____4. 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
exerts greater than load what was used to.
_____5. This suggests that overloading must specifically train a desired body part for it to
improve. Use the appropriate type of exercise that directly improves your target muscles.
_____6. It refers to number of times a physical activity is done in each week.

a. Frequency c. Time
b. Intensity d. Type
_____7. To attain a higher level of fitness, select the ___________ of physical activity that
challenges the body to accept an increase of work and that answers your need.
_____8. It refers to 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.
_____9. The rate at which the activity is performed is called ______________.

_____10. Formula that is also known as Heart Rate Reserve (HRR) formula, takes your resting
heart rate into consideration by introducing the difference between your maximum heart rate
and your resting heart rate.
a. FITT Formula c. HR Formula

b. Karvonen’s Formula d. All of the above

Telefax: (005) 251-3196 | (055) 543-8268
\|
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Republic of the Philippines

LEARNER’S ACTIVITY SHEET FOR QUARTER 1, WEEK 2

Name: _________________________________________________Grade & Section: ____________________

_______1. Also known as Heart Rate Reserve (HRR)

_______3. The rate at which the activity is performed is D. Time

_______5. It refers to the duration or the length of

Address: Purok 4, Barangay Payao, Maharlika Highway, Catbalogan City, Samar

The Principles of Physical Activity

5. FITT Principle of Physical Activity

1. Moderate Intensity which refers to physical activities that requires a moderate

Address: Purok 4, Barangay Payao, Maharlika Highway, Catbalogan City, Samar

 Moderate Exercise Intensity: 50% to 70% of your maximum heart rate.

How to determine my target heart rate?

Address: Purok 4, Barangay Payao, Maharlika Highway, Catbalogan City, Samar

Address: Purok 4, Barangay Payao, Maharlika Highway, Catbalogan City, Samar

Walking Jogging Lunges

Muscular Strength &

Address: Purok 4, Barangay Payao, Maharlika Highway, Catbalogan City, Samar

How are you

Address: Purok 4, Barangay Payao, Maharlika Highway, Catbalogan City, Samar

 Your Fitness Program / Workout Plan for the entire Month

 Your Reflection about your Project.

Address: Purok 4, Barangay Payao, Maharlika Highway, Catbalogan City, Samar

_____6. It refers to number of times a physical activity is done in each week.

_____9. The rate at which the activity is performed is called ______________.

a. FITT Formula c. HR Formula

Address: Purok 4, Barangay Payao, Maharlika Highway, Catbalogan City, Samar

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Name: _____________________________Grade & Section:

_9. The rate at which the activity is performed is called __________.