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Schools Division Office of Zamboanga City

Region IX, Zamboanga Peninsula
Zamboanga City

“Unido, Junto Avanza con el EduKalidad. Cree, Junto-Junto Puede!”

Developed by:
JESSIBEL V. CASAMIS
SST-II
Don Pablo Lorenzo Memorial High School Stand-Alone Senior High School
 SUBJECT &
PE & H 3 QUARTER 1 WEEK 2 DAY ____________________________________
GRADE/LEVEL dd/mm/yyyy

TOPIC Principles of Training; FITT

Sets FITT goals based on training principles to achieve and/or maintain
LEARNING HRF.
COMPETENCY CODE: PEH12FH-1i-j-7

IMPORTANT: Do not write anything on this material. Write your answers on the Learner’s
Activity and Assessment Sheets provided separately.

UNDERSTAND
Principles of Training; FITT
Introduction:
Regardless of your level of fitness, there are seven principles that should be
followed during any type of physical training or exercise program. This seven
principles also are known as PROVRBS, an acronym for progression, regularity,
overload, variety, recovery, balance and specificity.

Principles of Training

Principle of Progression
To improve your level of fitness, you need to gradually increase both the intensity and
duration of your physical training routine. A safe level of progression can be achieved by
increasing your cardiorespiratory and muscular ability by about 10 percent every 10 days.

Principle of Regularity
It's also important to maintain an exercise regimen that is consistent, with exercise
taking place at regular intervals. Physical training ideally should take place between three and
five times each week. In addition, it's important to ensure you get adequate sleep and eat
properly in order to operate at peak capacity during your physical training.

Principle of Overload
Overloading occurs when the work load of your exercise session exceeds the normal
demands you place on your body. This involves pushing yourself so your heart works at a
relatively high percentage of its maximum capacity. Determining the proper level of intensity,
however, depends on a variety of factors, including age, weight and overall level of fitness.
Overloading also takes place during muscular strength and endurance training when you work
a muscle to failure.

“Unido, Junto Avanza con el EduKalidad. Cree, Junto-Junto Puede!”

Developed by:
JESSIBEL V. CASAMIS
SST-II
Don Pablo Lorenzo Memorial High School Stand-Alone Senior High School
Principle of Variation
It's easy to become bored with physical training if you perform the same routine every
time, so it's important to mix things up by breaking up your training routine and include different
activities. Not only will this prevent boredom, but it also can increase your motivation and help
you achieve better results.

Principle of Recovery
The rest periods between physical training are just as important as the training itself, as
muscle damage is repaired and waste is metabolized during these times. The optimum
recovery time is between 24 and 48 hours after exercise. Recovery also can be achieved by
alternating more difficult training days with easier training days, or alternating muscle groups
so you're not working the same muscles continually. Improper recovery can lead to muscle
fatigue, increasing the potential for subsequent injuries.

Principle of Balance
When coordinating a physical training program, it's important to ensure you're
exercising all areas of the body equally to achieve a balanced level of fitness. For example,
you should balance routines for the upper body and lower body, and balance endurance
running with sprints in order to run as far and as fast as possible.

Principle of Specificity
The final principal is specificity, which seemingly contradicts the previous principle of
balance by advising you focus on a specific ability during training. More precisely, however,
the principle of specificity advises that you gear your training toward specific goals. For
example, if your goal is to become a better runner, your training should have a greater focus
on running, as activities such as swimming or cycling won't help you achieve this goal as
efficiently.

SAQ-1: Should you want to develop your core; what particular principle are you going to
used? Why?
SAQ-2: What will happen to the muscles if you are not going to take a rest in the course
of your training?
SAQ-3: What is the essence of the variations of activity in the training program?

Dance as a Physical Activity

Among the many physical activities that one can choose from, dancing is one of the most
creative as it is usually performed to express feelings and ideas. Even the simplest
movements in dancing convey meaning.
Dancing is moving one’s body rhythmically to music that is being played. As an art form,
dance is when body movements are used as a “medium for sensing, understanding, and
communicating ideas, feelings, and experiences” (Minneapolis Public Schools, 2016).
Dancing is an aerobic physical activity. Adequate and frequent dancing activities help
improve cardiorespiratory endurance. They also improve the efficiency of aerobic energy
production. Thus, dancing can also be a way to stay fit and healthy.
Regular dancing activities have many health benefits. For one, dancing improves the
condition of one’s heart and lungs. It also makes the bones stronger and prevents the risk of
bone disorders such as osteoporosis. It increases muscular strength, endurance, and motor
fitness. Like any other physical activity, it also helps in weight management. In fact, dancing

“Unido, Junto Avanza con el EduKalidad. Cree, Junto-Junto Puede!”

Developed by:
JESSIBEL V. CASAMIS
SST-II
Don Pablo Lorenzo Memorial High School Stand-Alone Senior High School
for 30 minutes can burn up to 250 calories. Dancing also helps in lipid control, meaning, it
helps increase good cholesterol and decrease bad cholesterol.
Dancing can also boost one’s memory as it exercises the mind, too—recalling steps and
dance patterns is a mental exercise.
Moreover, dancing helps improve one’s balance and spatial awareness. It also increases
flexibility as it requires fast movement and good posture.
Aside from physical and mental health benefits, dancing also has psychological benefits.
Performing in front of the audience increases self-confidence and self-esteem. Even more,
dancing is a proven stress reliever as it is capable of uplifting one’s spirits.
Further, dancing also has social benefits. You become connected with other people
through dancing. Increased participation in social groups also leads to happiness and better
feelings. Most dances also reflect an individual or group’s culture; as a result, one’s cultural
awareness and intelligence are increased as well.

SAQ-4: Why is dancing considered an aerobic activity?

The FITT Guidelines for Dance

Experts say that one must burn 150–400 calories per day and 1 000 calories per week in
a physical activity to gain significant benefit in cardiorespiratory fitness. Therefore, it is
important that you understand how much calories are burned or used when you do dancing
activities. Study the table below.

Source: Human Kinetics, 2010 (As cited in DIWA Senior High School Physical Education and Health 1)

To determine the calories that you can burn per hour, use the column closest to your
weight. Therefore, if your weight is 120 lbs, you lose 300 calories per hour in ballet or modern
dance, 360 calories in aerobic dance, and 222 calories in social dance.
Now that you have a rough guide on the calories that you burn in a dance activity, it is time
that you understand the FITT Principle. The acronym FITT stands for frequency, intensity,
time, and type. It specifies the key components of an effective exercise program that will allow
an individual to gain health-related fitness.

“Unido, Junto Avanza con el EduKalidad. Cree, Junto-Junto Puede!”

Developed by:
JESSIBEL V. CASAMIS
SST-II
Don Pablo Lorenzo Memorial High School Stand-Alone Senior High School
 Frequency recommends how often a physical activity is to be done. For cardiorespiratory
physical activities such as dancing, experts recommend five or six sessions per week,
although a minimum of three sessions per week may do as well.
Intensity refers to “the rate at which the activity is being performed or the magnitude of
the effort required to perform an activity or exercise (WHO, 2016).” Normally, the intensity is
determined by measuring the heart rate (beats per minute) for cardiorespiratory physical
activities. Before the physical activity, the maximum heart rate (MHR) must be determined. It
can be measured by counting for a minute the pulse at the wrist, arm, or neck or by following
the formula MHR = 220 – age. Then there must be a target heart rate (THR) that you want to
achieve after the aerobic physical activity. To get the THR, you can use this formula: THR =
MHR × percent intensity. The more accurate THR formula, however, is the Karvonen method:
THR range= (MHR – RHR) × percent intensity + RHR (resting heart range). You can measure
your RHR by counting your pulse rate for 30 seconds right after waking up early in the morning
while still lying on your bed and then multiplying the pulse rate obtained by two. The THR of
beginners must be 50–70 percent of their MHR. For people who are fitter and are advanced
in sports, the THR can be 70–85 percent of their MHR.

Pair off with a member of the family and do the next activity.

Objective: Assess the endurance of the heart based on how quickly the heart rate will recover
after exercise.

Starting Position: Face a chair or bench that is 14 to 15 inches high.

Steps:1. Before you start the actual exercise, let your partner measure your pulse rate for one
minute. This will be recorded as your resting heart rate.
2.For 3 minutes, step up and down the chair at the rate of 96 steps per minute for the boys
and 88 steps per minute for the girls.
3.At the end of the exercise, stop immediately and let your partner measure your pulse rate
for 10 seconds. Multiply the number by 6 to get the number of beats per minute. The result is
your working heart rate.
4. Rest for 5 minutes.
5.After a 5-minute rest, take your pulse rate again. The number you will get is your recovery
heart rate. The number should be the same as or close to the resting heart rate.

“Unido, Junto Avanza con el EduKalidad. Cree, Junto-Junto Puede!”

Developed by:
JESSIBEL V. CASAMIS
SST-II
Don Pablo Lorenzo Memorial High School Stand-Alone Senior High School
Resting Heart Rate

Beats per Minute (Male)

Age 18–25 26–35 36–45 46–55

Athlete 49–55 49–54 50–56 50–57

Excellent 56–61 55–61 57–62 59–63

Good 62–65 62–65 63–66 64–67

Above Average 66–69 66–70 67–71 68–71

Average 70–73 71–74 72–75 72–76

Below Average 74–81 75–81 76–82 77–83

Poor 82+ 82+ 83+ 84+

Beats per Minute (Female)

Age 18–25 26–35 36–45 46–55

Athlete 54–60 54–59 54–59 54–60

Excellent 61–65 60–64 60–64 61–65

Good 66–69 65–68 66–69 66–69

Above Average 70–73 69–72 70–73 70–73

Average 74–78 73–76 74–78 74–77

Below Average 79–84 77–82 79–84 78–83

Poor 85+ 83+ 85+ 84+

Source: http://www.coreprinciples.com.au/online-personal-trainer2/item/give-my-heart-a-break-resting-heart-
rate.html (last accessed on 26 July 2016)

“Unido, Junto Avanza con el EduKalidad. Cree, Junto-Junto Puede!”

Developed by:
JESSIBEL V. CASAMIS
SST-II
Don Pablo Lorenzo Memorial High School Stand-Alone Senior High School
 SAQ-5: How do you find the activity?
SAQ-6: To which category do you belong? What can you say about your results?
SAQ-7: If you’re a male/female at the age between 18-25 years old and you’re not an
athlete but your resting heart rate is that of a 26-35 years old and you are experiencing
chest pain, what will you do?

The intensity of physical activities can be moderate and vigorous. The WHO describes
moderate intensity physical activities as requiring “moderate amount of effort and noticeably
accelerates the heart rate.” The caloric consumption or metabolic equivalent (MET) of this
kind of activity is three to six times higher than when one is resting. The MET is defined as
the “energy cost of sitting quietly and is equivalent to a caloric consumption of 1kcal/kg/hour
(WHO, 2016).”
Vigorous intensity physical activities are those that require “a large amount of effort and
causes rapid breathing and a substantial increase in heart rate (WHO, 2016).” This kind of
activity burns approximately more than six METs and higher.
Here are examples of moderate and vigorous intensity physical activities.

Moderate Intensity Physical Activity Vigorous Intensity Physical Activity

Dancing Running
Brisk walking Walking/climbing briskly up a hill
Gardening Fast cycling
Housework and domestic chores Aerobics
Traditional hunting and gathering Fast swimming
Active involvement in games and sports with Competitive sports and games (e.g.,
children traditional games, football, volleyball,
Walking domestic animals basketball)
General building tasks such as roofing, Heavy shoveling or digging ditches
thatching, painting Carrying/moving Carrying/moving heavy loads (more
moderate loads (less than 20 kg) than 20 kg)

Type refers to the kind of physical activity that you must engage in. Dancing, for instance,
must be done continually to achieve health-related fitness. In the succeeding modules, you
will learn a variety of dancing activities that you can engage in for your health-related fitness.

Lastly, time refers to how long you should do a physical activity. The WHO recommends
that individuals like you (aged 15–17) must get 60 minutes of physical activity every day

My Personal Fitness Program Plan

Task: Create a one-week fitness plan following the different principles discussed. Use the
format below. Include warm-up activities (you may use the warm-up activities below), your
personal workout and the cool-down activities.

“Unido, Junto Avanza con el EduKalidad. Cree, Junto-Junto Puede!”

Developed by:
JESSIBEL V. CASAMIS
SST-II
Don Pablo Lorenzo Memorial High School Stand-Alone Senior High School
 Days Activities Times Durations
Monday Warm-up: Jogging 7:30am 5 Min.
Specific Exercises for flexibility 7:35am 20 min.
Cool-Down: 8:00am 10 min.
8:05 5 Min.
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday

My Monitoring Tools:

Write your tools to monitor your program and your progress towards your goals.
Example:
A chart that lists the number of sets and repetitions of your weight training exercises and
charts of your activities.

Fitness Program Plan Record Sheets

Days of the week Activities Performed Remarks

CHECKUP
CRITERIA YES NO
1. My fitness goals are clear and achievable.
2. My fitness program plan covers the four basic components of Fitness
3. My fitness program plan follows the necessary fitness training principles
4. My fitness program plan is well-written, organized, and follows the right
format.
5. My fitness program plan shows varied physical activities that will truly
develop my body.
6. My fitness program plan shows a monitoring tool to track my progress
and improvement.

“Unido, Junto Avanza con el EduKalidad. Cree, Junto-Junto Puede!”

Developed by:
JESSIBEL V. CASAMIS
SST-II
Don Pablo Lorenzo Memorial High School Stand-Alone Senior High School
 (Answer on the separate sheet provided.)
Let’s Practice

How to get the THR using the Karnoven Formula?

Example: or MHR 220 196

Max HR:220- age (220-24= 196) - 24 -45
Resting HR: 45 196 151
Intensity: 60% x.60
(196-45) X 60% + 45 = 135 bpm 90.60
+45
135.60 or 136
It’s your turn!

1.) Gloria 2.) Daisy 3. Ivan 4. Albert 5. Grace

Age: 40 Age: 22 Age: 55 Age: 28 Age: 39
RHR: 49 RHR 56 RHR: 71 RHR 63 RHR 57

SAQ-8: The maximum heart rate regardless of age is the same, in what way do
individual who is younger differ from the old one?

REMEMBER
Key Points

✓ As you do any physical activity, always measure and monitor your heart rate. Before
you start, set your target and maximum heart rates so that you would know if your
exercise is enough or you are already straining yourself.
✓ When you engage in physical activities, always monitor your heart rate. If your heart
rate is too high, you are straining yourself. If it is too low and the intensity of your activity
is light or moderate, you may consider pushing a little harder.
✓ If you have a heart condition, consult a doctor first before engaging in physical
activities. Remember, safety is important at all times.

TRY
Let’s see how much have you learned today!
Directions: Read and understand each question carefully. Write only the letter of the correct
answer on the space provided before each number. (Answer on the Learner’s Activity and
Assessment sheets.)
1. If the age of Jean is 50 and her maximum heart rate is 57, what is her Training Heart Rate?
a. 124 b. 126 c. 127 d. 128
2. In the training program of Joanna, she included different activities every week. This
statement refers to__
a. Principle of Regularity c. Principle of Progression
b. Principle of Variation d. Principle of Balance

3. How will you determine the resting pulse rate of the individual?
a. By taking it before the exercise
b. By taking it after waking up
c. By taking it after the exercise
d. By taking it before sleeping
“Unido, Junto Avanza con el EduKalidad. Cree, Junto-Junto Puede!”
Developed by:
JESSIBEL V. CASAMIS
SST-II
Don Pablo Lorenzo Memorial High School Stand-Alone Senior High School
4. If you want to be a basketball player, you play basketball. This refers to the___
a. Principle of Overload c. Principle of Recovery
b. Principle of Progression d. Principle of Specificity

5. Erwin is a sprinter. He used to train four times a week. This statement refers to__
a. Intensity b. Frequency c. Time d. Type

Compute the following:

Max Heart Rate 220
Intensity: 80%
1. Age: 34 2. Age: 39 3. Age:54 4. Age: 22 5. Age:25
RHR: 55 RHR: 62 RHR: 60 RHR: 78 RHR: 85

Book:
Rainer Martens, Successful Coaching (Third Edition) American Sports
Education Program Founder Copy Right (2004) pp. 283-285

DIWA Senior High School Series: Physical Education and Health 2

(Second Edition) e-module
pp. 13-17
REFERENCE/S
Agripno G. Darilag /Lordinnio A. Vergara, Author/Editor-Health Grace
C. Mateo, Ph. D, Enjoy Life with P,E and Health Textbook ( 2009) pp.
38-39

WEBSITE:
Principles of Training, accessed July 13, 2020, https://www.livestrong.com

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“Unido, Junto Avanza con el EduKalidad. Cree, Junto-Junto Puede!”

Developed by:
JESSIBEL V. CASAMIS
SST-II
Don Pablo Lorenzo Memorial High School Stand-Alone Senior High School
 Schools Division Office of Zamboanga City
Region IX, Zamboanga Peninsula
Zamboanga City

“Unido, Junto Avanza con el EduKalidad. Cree, Junto-Junto Puede!”

Developed by:
JESSIBEL V. CASAMIS
SST-II
Don Pablo Lorenzo Memorial High School Stand-Alone Senior High School
 SUBJECT
& GRADE PE & H3 QUARTER 1 WEEK 2 DAY ___________________________________
dd/mm/yyyy
LEVEL
TOPIC Principles of Training; FITT
Sets FITT goals based on training principles to achieve and/or maintain
LEARNING
HRF.
COMPETEN-
CIES CODE: PEH12FH-1i-j-7

UNDERSTAND
Principles of Training; FITT

Self-Assessment Question 1: Should you want to develop your core; what

particular principle are you going to used? Why?

_______________________________________________________________

____________________________________________________________________

____________________________________________________________________

____________________________________________________________________

____________________________________________________________________

Self-Assessment Question 2: What will happen to the muscles if you are not going
to take a rest in the course of your training?

_______________________________________________________________

____________________________________________________________________

____________________________________________________________________

____________________________________________________________________

____________________________________________________________________

____________________________________________________________________

“Unido, Junto Avanza con el EduKalidad. Cree, Junto-Junto Puede!”

Developed by:
JESSIBEL V. CASAMIS
SST-II
Don Pablo Lorenzo Memorial High School Stand-Alone Senior High School
 Self-Assessment Question 3: What is the essence of the variations of activity in
the training program? is the essence of variety in the training program?

_______________________________________________________________

____________________________________________________________________

____________________________________________________________________

____________________________________________________________________

____________________________________________________________________

____________________________________________________________________

Self-Assessment Question 4: Why is dancing considered an aerobic exercise?

_______________________________________________________________

____________________________________________________________________

____________________________________________________________________

____________________________________________________________________

Self-Assessment Question 5: How do you find the activity?

____________________________________________________________________

____________________________________________________________________

____________________________________________________________________
“Unido, Junto Avanza con el EduKalidad. Cree, Junto-Junto Puede!”
Developed by:
JESSIBEL V. CASAMIS
SST-II
Don Pablo Lorenzo Memorial High School Stand-Alone Senior High School
 Self-Assessment Question 6: Which category do you belong? What can you say
about your results?
To which category do you belong? What can you say about your results?
To which category do you belong? What can you say about your results?
___________________________________________________________________

___________________________________________________________________

___________________________________________________________________

___________________________________________________________________.

Self-Assessment Question 6: If you’re a male/female at the age between 18-

25 years old and you’re not an athlete but your resting heart rate is that of a
26-35 years old and you are experiencing chest pain, what will you do? Can
you say about your results?
To which category do you belong? What can you say about your results?
____________________________________________________________________

____________________________________________________________________

____________________________________________________________________

____________________________________________________________________

Task: Create a one-week fitness plan following the different principles discussed. Use
the format below. Include warm-up activities (you may use the warm-up activities
below), your personal workout and the cool-down activities.

My Fitness Goals:
Example:
Specific Goals: Improving upper body muscular strength and endurance rating from
fair to good.
General Goals: Developing a more positive attitude about myself.
.
Days Activities Times Durations
Monday Warm-up: 7:30am 5 Min.
Jogging 7:35am 20 min.
Specific Exercises for flexibility 8:00am 10 min.
Cool-Down: 8:05 5 Min.
Tuesday
Wednesd
ay
Thursday
Friday
Saturday
Sunday

“Unido, Junto Avanza con el EduKalidad. Cree, Junto-Junto Puede!”

Developed by:
JESSIBEL V. CASAMIS
SST-II
Don Pablo Lorenzo Memorial High School Stand-Alone Senior High School
 My Personal Fitness Program Plan

Fitness Program Plan Record Sheets

Days of the week Activities Performed Remarks

CHECKUP
CRITERIA YES NO
1. My fitness goals are clear and achievable.
2. My fitness program plan covers the four basic components of Fitness
3. My fitness program plan follows the necessary fitness training principles
4. My fitness program plan is well-written, organized, and follows the right
format.
5. My fitness program plan shows varied physical activities that will truly
develop my body.
6. My fitness program plan shows a monitoring tool to track my progress
and improvement.
___________________________________________________________________.

Let’s Practice!

How to get the THR using the Karnoven Formula?

Example: or MHR 220 196

Max HR:220- age (220-24= 196) - 24 -45
Resting HR: 45 196 151
Intensity: 60% x.60
(196-45) X 60% + 45 = 135 bpm 90.60
+45
135.60 or 135
It’s your turn!

1.) Gloria 2.) Daisy 3. Ivan

Age: 40 Age: 22 Age: 55
RHR: 49 RHR 56 RHR: 71

4. Albert 5. Grace
Age: 28 Age: 39

“Unido, Junto Avanza con el EduKalidad. Cree, Junto-Junto Puede!”

Developed by:
JESSIBEL V. CASAMIS
SST-II
Don Pablo Lorenzo Memorial High School Stand-Alone Senior High School
 LET’S TRY
Directions: Read the statement carefully and understand. Encircle the letter of the
correct.
1. If the age of Jean is 50 and her maximum heart rate is 57, what is her Training Heart
Rate?
a. 124 b. 126 c. 127 d. 128

2. In the training program of Joanna, she included different activities every week. This
statement refers to__
a. Principle of Regularity c. Principle of Progression
b. Principle of Variation d. Principle of Balance

3. How will you determine the resting pulse rate of the individual?
a. By taking it before the exercise
b. By taking it after waking up
c. By taking it after the exercise
d. By taking it before sleeping

3. If you want to be a basketball player, you play basketball. This refers to the___
a. Principle of Overload c. Principle of Recovery
b. Principle of Progression d. Principle of Specificity

4. If your weight is 100 lbs, how much calories will you burn in an hour of social dancing?
a. 240 b. 300 c. 174 d. 222

5. Erwin is a sprinter. He used to train four times a week. This statement refers to__
a. Intensity b. Frequency c. Time d. Type

Compute the following:

Max Heart Rate 220

Intensity: 80%

1. Age: 34 2. Age: 39 3. Age:54

RHR: 55 RHR: 62 RHR: 60

4. Age: 22 5. Age: 25
RHR: 78 RHR: 85

“Unido, Junto Avanza con el EduKalidad. Cree, Junto-Junto Puede!”

Developed by:
JESSIBEL V. CASAMIS
SST-II
Don Pablo Lorenzo Memorial High School Stand-Alone Senior High School