FERRER, STEVEN OSWALD A.

12 ABM - ISAIAH

PHYSICAL EDUCATION
MODULE 3: FITT GOALS

PRE – ASSESSMENT
Part I: Part II:
1. D 1. FREQUENCY
2. D 2. INTENSITY
3. B 3. TIME
4. B 4. TYPE
5. A 5. HEALTH – RELATED FITNESS

ACTIVITY 1: MOVE IT

Walk around your Jog around your

Activities house for three house for three 30 Jump and Jacks
minutes minutes

1. What is your pulse

rate after doing the
activity 90 bpm 138 bpm 150 bpm

2. How is your talking I can talk properly and talk I slightly catching my I can’ t talk properly
ability a lot. breath, have a small talk because I’m busy catching
my breath

3. Is the intensity of
the physical activity Light Moderate Vigorous
light, moderate or
vigorous? Why?

ACTIVITY 2: IDENTIFY THEM!

CARDIOVASCULAR FLEXIBILITY ACTIVITIES MUSCULAR STREGTH AND

FITNESS ACTIVITY ENDURANCE ACTIVITIES

1. Biking 30 minutes in the 1. Doing lunges (16 counts, 2 reps) 1. Push - ups 15 times
community every noontime

2. Running around in our house 2. Side bending (16 counts, 2 reps) 2. Curl – ups 50 times
for 10 minutes trice a week

3. Jog in place for 5 minutes 3. Reaching my toes while standing 3. Plank (16 counts, 2 reps)
every morning
EXPLORE

1. It is critical to adhere to the principles of exercise training in order to achieve a better and
faster result. We should also follow to it so that we do not overwork our bodies. It is
significant because if we follow it, we will be more disciplined and healthier at the same
time, which is an important component of your personal development.

2. Frequency refers to the number of sessions in a week or simply the number of times you
do an exercise; intensity refers to the level of difficulty of the exercise or work demand or
the amount of effort you'll exert. The mode of exercise or activity is referred to as type.
Finally, time refers to the length or distance travelled in an exercise session, as well as
the minutes or hours spent exercising or working.

3. It is essential for keeping health-related fitness based on the FITT principle since this
principle, I think, establishes the need for us to be disciplined when exercising. For
example, if you think you're obese and want to lose weight, it's not a bad idea to
exercise, but you still need to stick to the FITT so you don't overuse your body and
jeopardize your health merely to be slim. You are exercising to stay healthy, so keep that
in mind at all times.

4. By using it as a guide and reminder, I can apply the FITT Principle to maintain my
health-related fitness. This principle will make me more disciplined, and I will remember
that in order to be fit, I do not have to sacrifice my health. It also assists me in balancing
all of my tasks and even my diet. This principle not only helps me to be it, but it also
helps me to better myself.

APPLY WHAT YOU HAVE LEARNED

ACTIVITY 1: HOW INTENSE SHOULD YOU BE?

1. Get your Maximum Heart Rate

MHR = 220-your age
MHR = 203

2. Get your Heart Reserve Rate

HRR = MHR – your Resting Heart Rate
HRR = 203 – 77
HRR = 126

3. Get the 60% to 80% of the HRR

a.) 60% x HRR
60% x 126
= 75.6
b.) 80% x HRR
80% x 126
=100.8

4. Get the Target Heart Rate

a.) 60% HRR + Resting Heart Rate
75.6 + 77
=152.6
b.) 80% HRR + Testing Heart Rate
100.8 + 77
=177.8

5. Target Heart Range is

152.6 bpm to 177.8 bpm
 ACTIVITY 2: PLAN IT

FITT Frequency Intensity Type Time

GOALS
a. Head
Warm-up Everyday Light rotation 10 minutes
b. Arms
circling

Week 1 3 - 4 times a week Moderate a. Jog in place 20 minutes

and 2 b. Jump rope
exercise
goal

Week 3 2 - 3 times a week Vigorous a. Plank 20 minutes

and 4 b. Curls – up
exercise
goal
a. Child pose
Cooldown Everyday Light b. Inhale - 10 minutes
Exhale

REFLECT

I have learned that the FITT principle includes Frequency, Intensity, Time, and Type.
I have realized that it is very important to have this principle in doing your exercise and
plan because it helps you to balance you time and schedule.
I will apply these FITT principle in my daily activities and exercise I am going to do.

ASSES WHAT YOU HAVE LEARNED

Questions Frequency Intensity Type Time

1.Differentiate Frequency is the Intensity, is the rate Time however is

Frequency, number of physical at which each the duration or Type is the mode of
Intensity, Type, activities done each Physical Activity is distance covered in exercise or activity.
and time from one week. performed. an exercise
another. session.

2. Give at least Cardiovascular

one fitness goals exercise: Train at 60-80% Biking or Cycling At least 10-20 mins
for each 3 to 6 days a week target heart rate per session
component of the
FITT principle.
The Frequency The second FITT The third aspect of The final FITT
3. Why is it principle was the first principle is the F.I.T.T. concept is TIME,
important to FITT principle. It is Intensity. This is principle is the sort which is vital in
maintain your critical that you significant since it of exercise you determining how
health- related exercise on a regular refers to how hard undertake, which is long you work out
Fitness based on basis. Your you work simple to change to each session.
the FITT principle? frequency is throughout avoid overuse of There is no hard
frequently exercise. The your body or and fast rule for
determined by a intensity you can injuries how long you
number of things, adjust depends on should exercise,
such as the type of the type of workout and it will usually
workout you're you're doing. depend on your
performing, how hard fitness level and the
you're working, your type of workout you
fitness level, and undertake.
your exercise goals.