Republic of the Philippines

Department of Education
National Capital Region
DIVISION OF CITY SCHOOLS – MANILA
Manila Education Center Arroceros Forest Park
Antonio J. Villegas St. Ermita, Manila

HOPE -1
GRADE 11
EXERCISE FOR FITNESS
Quarter 1 Week 4 Module 1
Most Essential Learning Competencies:
1. Self-assesses health-related fitness (HRF).Status, barriers
to physical activity assessment participation and one’s
diet.
2. Sets Frequency Intensity Time Type (FITT) goals based on
training principles to achieve and/or maintain health-
related fitness (HRF).
3. 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.
4. Observes personal safety protocol to avoid dehydration,
overexertion, hypo- and hyperthermia during MVPA
participation.
HOW TO USE THIS MODULE

Before starting the module, I want you to set aside other tasks that will
disturb you while enjoying the lessons. Read the simple instructions below
to successfully enjoy the objectives of this kt. I Have fun!
1. Follow carefully all the contents and instructions indicated in every
page of this module.
2. Write on your notebook the concepts about the lessons. Writing
enhances learning, that is important to develop and keep in mind.
3. Perform all the provided activities in the module.
4. Let your facilitator/ guardian assess your answers using the answer
key card.
5. Analyze conceptually the post-test and apply what you have learned.
6. Enjoy studying!

PARTS OF THE MODULE

• Expectations – These are what you will be able to know after completing
the lessons in the module.
• Pre-test – This will measure your prior knowledge and the concepts to
be mastered throughout the lesson.
• Looking Back to your Lesson – This section will measure what learnings
and skills did you understand from the previous lesson.
• Brief Introduction – This section will give you an overview of the lesson.
• Activities – This is a set of activities you will perform with a partner.
• Remember – This section summarizes the concepts and applications of
the lessons.
• Check your Understanding – It will verify how you learned from the
lesson.
• Post-test – This will measure how much you have learned from the entire
module.

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PRE-TEST
ENCIRCLE THE LETTER OF THE CORRECT ANSWER.
1. You can improve or maintain how well heart and lungs work by applying the FITT principle
for
A. Muscular Endurance C. Flexibility
b. Muscular Strength D. cardiorespiratory endurance
2. Intensity during a cardiorespiratory endurance workout means
A. how often activity is performed C. how hard an activity is performed
B. how long an activity is performed D. where an exercise is performed
3. To improve cardiorespiratory endurance, the frequency of the workout session should be
A. 2-3 sessions per week C. 1-3 sessions per week
B. 3-5 sessions per week D. 5-7 sessions per week
4. Cardiorespiratory endurance is best described as the ability of the
A. Hearth and lungs to work efficiently to supply O2 to the muscle
B. Joints and bones to move through its full range of motions
C. muscle to work over a long period of time
D. body to burn calories efficiently
5. In FITT formula, cardiorespiratory endurance workout sessions lasts is called
A. Frequency C. time
B. type D, intensity
6. If you are walking at a pace that causes your heart to beat less than 50% of its maximum
heart rate, which of the following FITT principle variable do you need to change to improve
your endurance?
A. Frequency C. time
B. type D, intensity
7. Which FITT principle variable is changed when you increase the length of run from 1 mile
to 2 miles?
A. Frequency C. time
B. type D, intensity
8. According to FITT principle, how intense should your Cardiorespiratory endurance
exercise be?
A. 65-85% of the max heart rate C. 50-65% of the max heart rate
B. 35-50% of the max heart rate D. 85% of the max heart.
9. What is the FITT principle recommendation for the time that will give you the most benefit
from your cardiorespiratory workout?
A. 60 minutes C. 30 minutes
B. 20 minutes D. 5 minutes
10. Increasing the speed or pace swimming laps
A. Frequency C. time
B. type D, intensity

Great, you finished answering the questions.

You may request your facilitator to check your work.

Congratulations and keep on learning!

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HOPE-1
LESSON 3: EXERCISE PRINCIPLES (FITT)

EXPECTATIONS
This module will help you to:
• Demonstrate the FITT principle on designing personalized fitness program
• Adopt different types of training principles
• perform personalized fitness program

LOOKING BACK TO YOUR LESSON

Understanding the F.I.T.T. principle helps you create a workout plan that will be
more effective in reaching your fitness goals. F.I.T.T. stands for frequency, intensity,
time, and type of exercise. These are the four elements you need to think about to
create workouts that fit your goals and fitness level. Learn how the F.I.T.T. principle
works.

BRIEF INTRODUCTION
Principles of training using FITT formula

Frequency

The first thing to set up with your workout plan is frequency how often you exercise.
Your frequency often depends on a variety of factors including the type of workout
you're doing, how hard you're working, your fitness level, and your exercise goals.

In general, the exercise guidelines set out by the American College of Sports Medicine
give you a place to start when figuring out how often to work out:

For cardio: Depending on your goal, guidelines recommend moderate exercise five
or more days a week or intense cardio three days a week to improve your health. If
you want to lose weight, you'll want to work up to more frequent workouts, often up
to six or more days a week.

For strength training: The recommended frequency is two to three non-consecutive

days a week (at least one to two days between sessions). Your frequency, however,
will often depend on the workouts you're doing, because you want to work your

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muscles at least two times a week. If you do a split routine, like upper body one day
and lower body the next, your workouts will be more frequent than total body workouts.

Intensity

Intensity has to do with how hard you work during exercise. How you can change the
intensity depends on the type of workout you're doing.

For cardio: For cardio, you will usually monitor intensity by heart rate, perceived
exertion, the talk test, a heart rate monitor, or a combination of those measures. The
general recommendation is to work at a moderate intensity for steady-state
workouts. Interval training is done at a high intensity for a shorter period of time. It's a
good idea to have a mixture of low, medium, and high-intensity cardio exercises so
you stimulate different energy systems and avoid overtraining.

For strength training: Monitoring the intensity of strength training involves a different
set of parameters. Your intensity is made up of the exercises you do, the amount of
weight you lift, and the number of reps and sets you do. The intensity can change
based on your goals. If you are a beginner looking to build muscle stability and
endurance, use a lighter weight and do fewer sets with high repetitions: two or three
sets of 12 to 20 reps. If your goal is to grow muscle, do a higher number of sets with
a moderate amount of repetitions (for instance, four sets of 10 to 12 reps each). If you
want to build strength, use heavy weights to do a more set with fewer reps (five sets
of three reps each, for example).

Time

The next element of your workout plan is how long you exercise during each session.
There isn't one set rule for how long you should exercise, and it will typically depend
on your fitness level and the type of workout you're doing.

For cardio: The exercise guidelines suggest 30 to 60 minutes of cardio but the
duration of your workout depends on what you're doing.1 If you're a beginner, you
might start with a workout of 15 to 20 minutes. If you're doing steady-state cardio, such
as going for a run or getting on a cardio machine, you might exercise for 30 to 60
minutes. If you're doing interval training and working at a very high intensity, your
workout will be shorter, around 20 to 30 minutes. Having a variety of workouts of
different intensities and durations will give you a solid, balanced cardio program.

For strength training: How long you lift weights depends on the type of workout
you're doing and your schedule. For example, a total body workout could take up to
an hour, whereas a split routine could take less time because you're working fewer
muscle groups.

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Type

The type of exercise you do is the last part of the F.I.T.T. principle and an easy one to
manipulate to avoid overuse injuries or weight loss plateaus.

For cardio exercise: Cardio is easy to change, since any activity that gets your heart
rate up counts. Running, walking, cycling, dancing, and the elliptical trainer are some
of the wide variety of activities you can choose. Having more than one go-to cardio
activity is the best way to reduce boredom, and your body needs variability along with
progressive overload.

For strength training: Strength training workouts can also offer variety. They include
any exercise where you're using some type of resistance (bands, dumbbells,
machines, etc.) to work your muscles. Bodyweight exercises can also be considered
a form of strength training. You can easily change the type of strength workouts you
do, from total body training to adding things like supersets or pyramid training to liven
things up

According to WHO, 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.
It can be thought of "How hard a person works to do the activity".
The intensity of different forms of physical activity varies between people. The intensity
of physical activity depends on an individual’s previous exercise experience and their

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relative level of fitness. Consequently, the examples given below are provided as a
guide only and will vary between individuals.

Moderate-Intensity Physical Activity Moderate-Intensity Physical Activity

(approx. 3-6 METs) (approx. > 6 METs)

Requires a moderate amount of effort Requires a large amount of effort and

and noticeably accelerates the Heart causes rapid breathing and a
rate. substantial increase in Heart rate.
Examples of Moderate-intense exercise Examples of vigorous-intense exercise
include: include:
Brisk walking Running
Dancing Walking/uphill brisk walking
Gardening Fast cycling
Domestic chores Aerobic
Hunting and gathering Swimming
Active involvement in recreational Competitive sports
activity and sports with children and
domestic animals
Repair or Building task Heavy shoveling or digging
Carrying or moving an object <20kg Carrying or moving an object >20kg

Metabolic Equivalents (METs) are commonly used to express the intensity of

physical activities. MET is the ratio of a person's working metabolic rate relative to
their resting metabolic rate. One MET is defined as the energy cost of sitting quietly
and is equivalent to a caloric consumption of 1kcal/kg/hour. It is estimated that
compared with sitting quietly, a person's caloric consumption is three to six times
higher when being moderately active (3-6 METs) and more than six times higher
when being vigorously active (>6 METs)

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Here is the example on how you compute your MET

• METs x 3.5 x BW (kg) / 200 = Kcal/min.

• For example, Shane is a 40-year old male who weighs 195 pounds. You can
use this formula to determine how many calories per minute he uses during
some of his regular activities:
• 2 hours of bicycling @ 12.0 mph (METs: 8.0)
• 8.0 x 3.5 x 88.6 / 200 = 12.4 Kcal/min x 120 = 1488 Kcal
• 45 minutes of resistance training – explosive effort (METs: 5.0)
• 5.0 x 3.5 x 88.6 / 200 = 7.8 Kcal/min x 45 = 351 Kcal

Online MET Calculator: http://lamb.cc/calories-burned-calculator/

In order to get the most out of your training, you must follow some basic simple
training principles which are overload, specificity, reversibility, and variance. Overload
means we must put our bodies under more stress than normal in order for adaptive
changes to be made. Specificity relates to ensuring the training done is specific to the
sport or activity. Reversibility means if you don’t keep it up you will lose it and variance
relates to varying the training activities.

four principles of training

Overload
In order to progress and improve our fitness, we have to put our bodies under
additional stress. Applying this training principles will cause long-term adaptations,
enabling our bodies to work more efficiently to cope with this higher level of
performance. Overloading can be achieved by following the acronym FITT:
• Frequency: Increasing the number of times you train per week
• Intensity: Increasing the difficulty of the exercise you do. For example, running
at 12 km/h instead of 10 or increasing the weight you are squatting with.
• Time: Increasing the length of time that you are training for each session. For
example, cycling for 45 minutes instead of 30.
• Type: Increase the difficulty of the training you are doing. For example, progress
from walking to running.

Specificity

This principle relates to the type of training that you do. It should be specific to
you and your sport. You should train the energy system which you use predominantly
(i.e. don’t run 5,000 meters in training if you’re a sprinter!) and the fitness and skill
components most important to your sport, for example, agility, balance or muscular
endurance.

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 Another example is to swim a lot in training then expecting your running to
improve significantly. Your general fitness will improve so therefore your running may
also improve, not nowhere near as much as if you focus son on running instead of
swimming. You should also test the components which are important in your sport to
see your strengths and weaknesses. With this information, you can focus on improving
your weak points.

Reversibility
Use it or lose it! Basically, if you stop training then the improvements you have
made will be reversed. So if you are ill or have a holiday and do not train for a period
of time (even as little as a week) you may not be able to resume training at the point
where you left off.

Variance
Try to vary your training, to keep you interested and to give your body a different
challenge. Remember a change is as good as a rest. Many professional athletes will
play a completely different sport in-between their main season, to keep their fitness up
whilst still having a rest!
A training method is the form of exercise you select to improve your fitness. The
training method selected has a significant impact on training outcomes. Training must
be relevant to your goals; this refers to the training principle of specificity. Those
interested in improving strength and power may use weight or plyometric training
whereas someone wanting to improve their cardiovascular fitness may use
continuous, fartlek or interval training.

Training methods to improve speed, strength, and power

Resistance training
This training method improves strength, power or muscular endurance. The
area of fitness developed is determined by the resistance, repetitions, and sets
performed. Resistance training can be performed using dumbbells, barbells,
resistance machines, pulleys, body weight or equipment such as kettlebells,
resistance bands or sandbags.

A performer completes a specific number of repetitions and sets depending on their

goals. The intensity of weight training can be calculated through working out your one
max rep and then working at a percentage of their one max rep.

• To develop strength and power, an individual will perform 3-5 sets of 3-5 reps
at 85-95 % of their 1 rep max rep
• To develop muscular hypertrophy (increased muscle size and strength) an
individual will perform 3-5 sets of 8-12 reps at 70-80 % 1 rep max

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 • To develop muscular endurance, an individual will perform 2-3 sets of 12-20
reps at approximately 60 % of their 1 rep max.

The idea of resistance training is to contract a muscle against a resistance. The exercises
selected must relate to the muscle groups used in sport and your training goals. A sprint
cyclist, for example, would focus on strength training in their leg muscles. Often, 6-8 exercises
are performed, starting with compound (large) exercises such as the squat, deadlift or bent
over rows and finishing with isolation (small) exercises such as bicep curls or lateral raises.
Example of a whole-body muscular hypertrophy training session. Perform 3 sets of 10
repetitions of the following exercises with 2 minutes rest in between sets.

• Squat
• Chest press
• Lunge
• Bent over row
• Shoulder press
• Bicep curl
• Leg extension

Plyometric training

Plyometric training is used to increase power (strength x speed) and strength,

this translates to higher jumps and faster sprint times. It typically involves bounding,
hopping or jumping style exercises but can include medicine ball work or box work.
Plyometric training involves an eccentric (lowering and landing) contraction where
muscles lengthen under tension (downward phase of a squat) followed by a concentric
contraction, where muscles shorten under tension (upwards phase of a squat).

The eccentric phase, or landing phases, involves the pre-loading of the agonist
muscle, the concentric phase, or take-off phase, uses the stored energy to increase
the force of movement, resulting in a more powerful contraction. This type of training
is very demanding on the body, usually, 3-5 sets of 3-5 repetitions are performed.
Read more on plyometric training

Training methods to improve cardiovascular fitness and muscular endurance

Continuous training
Involves low-intensity exercise for long periods of time without a rest or break.
A performer normally performs continuous training for a minimum of 20 minutes in
their aerobic training zone (60-80 % of heart rate max). An example continuous
training workout could be a 30-minute run at 60 % heart rate max. Adjusting the pace
or effort of the activity can vary the exercise intensity, for example instead of running
at 60 % heart rate max, increase to 70 %.

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Fartlek training

Fartlek is a Swedish word for speed play and is a form of continuous training during
which the speed or terrain of the activity is varied so that both aerobic and anaerobic
energy systems are stressed. This could involve periods of sprinting, jogging or
walking or could include uphill, downhill and flat running. Due to the nature of the
different intensities, this type of training is useful for improving cardiovascular fitness,
muscular endurance, speed, recovery times and lactate threshold (the amount of
lactate acid you can tolerate). This is often a more demanding form of training
compared to continuous training due to the higher intensities.
Example of fartlek training sessions:

• 5-minute jog to warm up

• Sprint for 30 seconds
• Jog for 90 seconds
• Run approx. 75 % for 50 seconds
• Jog for 90 seconds
• Repeat 6 times

Interval training
Involves periods of exercise or work followed by periods of rest. It is effective
at improving cardiovascular fitness, muscular endurance, speed, recovery times and
lactate threshold. Typically, interval training involves a work-rest ratio of 1-2, for
example, exercising for 30 seconds, resting for one minute. The length of work periods
and rest is dependent on your intended outcome.
An example interval training workout:

• 30 seconds hard
• 1-minute active res
• Complete 10 rounds

Circuit training
This involves a series of exercises, known as stations, being performed one after
the other. Typically, circuit training involves 8-10 stations performed for a certain
number of repetitions or time. When planning a circuit, it is important to vary the muscle
group you work and think about the number of repetitions or time spent on each
station. A circuit can be designed to develop any aspect of fitness but tends to be used
for general body conditioning.

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 • An example training session
• Complete the following exercises for
40 seconds with 20 seconds rest.
Complete 2-4 laps
• Bodyweight squats
• Press-ups
• Plank
• Star jumps
• Lunges
• Plank press
• Back extensions
• Mountain climbers

ACTIVITIES
Activity 1:
Directions: make a design of your fitness program using the table below;
MON TUE WED THU FRI SAT SUN

REMEMBER

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Create your personal training program using FITT formula, training
principles and methods for two months period.

Give examples below

Frequency How many times you
engage in PA per week
Intensity How much effort you
will give in every
repetition
Time How much time you will
spent in every session
Type What is your fitness
goal?
overloading How much weight you
want to increase,
repetition, duration and
intensity
Specificity Speed, power and
endurance training
Reversibility What will happen if you
reduce PA?
Variance What type of activity?

CHECKING YOUR UNDERSTANDING

Activity 2: COMPLETE THE STATEMENT ON THE SPACE PROVIDED.

I have learned that
I will focus my
training program for
my goal to
I will improve my

I will share my

I do the

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REFLECTIVE LEARNING SHEET

Name: __________________________________ Grade & Section: ________________

Let’s Think and Act!
REFLECTIVE LEARNING SHEET NO.2
Directions. Think at least one physical activity you have in mind that make you
achieve your fitness goals and design a program.

sumday monday tuesday wednesday thursday friday Saturday

What are the best and worst experience you had when designing your program?
Why?

___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________

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POST TEST

ENCIRCLE THE LETTER OF THE CORRECT ANSWER.

1. You can improve or maintain how well heart and lungs work by applying the FITT principle for
A. Muscular Endurance C. Flexibility
B. Muscular Strength D. cardiorespiratory endurance
2. Intensity during a cardiorespiratory endurance workout means
A. how often activity is performed C. how hard an activity is performed
B. how long an activity is performed D. where an exercise is performed
3. To improve cardiorespiratory endurance, the frequency of the workout session should be
A. 2-3 sessions per week C. 1-3 sessions per week
B. 3-5 sessions per week D. 5-7 sessions per week
4. Cardiorespiratory endurance is best described as the ability of the
A. Hearth and lungs to work efficiently to supply O2 to the muscle
B. Joints and bones to move through its full range of motions
C. muscle to work over a long period of time
D. body to burn calories efficiently
5. In FITT formula, cardiorespiratory endurance workout sessions lasts is called
A. Frequency C. time
B. type D, intensity
6. If you are walking at a pace that causes your heart to beat less than 50% of its maximum heart
rate, which of the following FITT principle variable do you need to change to improve your
endurance?
A. Frequency C. time
B. type D, intensity
7. which FITT principle variable is changed when you increase the length of run from 1 mile
to 2 miles?
A. Frequency C time
B. type D, intensity
8. according to FITT principle, how intense should your Cardiorespiratory endurance exercise be?
A. 65-85% of the max heart rate C. 50-65% of the max heart rate
B. 35-50% of the max heart rate D. 85% of the max heart.
9. What is the FITT principle recommendation for the time that will give you the most benefit from
your cardiorespiratory workout?
A. 60 minutes C. 30 minutes
B. 20 minutes D. 5 minutes
10. Increasing the speed or pace swimming laps
A. Frequency C. time
B. type D, intensity

Great, you finished answering the questions.

You may request your facilitator to check your work.

Congratulations and keep on learning

END OF 4th WEEK ***

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References
FITT Principle Cardiovascular Fitness
https://www.oercommons.org/courseware/lesson/20643/student/

Dotdash publishing family (2020)

https://www.verywellfit.com/f-i-t-t-principle-what-you-need-for-great-
workouts-1231593

WHO (2020)
https://www.who.int/dietphysicalactivity/physical_activity_intensity/en/

Pete McCall, (2017). 5 Things to Know About Metabolic Equivalents. Retrieved

from
https://www.acefitness.org/education-and-resources/professional/expert-
articles/6434/5-things-to-know-about-metabolic-equivalents/

Michael Walden (2020)Principles of training

https://www.teachpe.com/training-fitness/principles-of-training

Michael Walden (2020)Principles of training

https://www.teachpe.com/training-fitness/training-methods

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Acknowledgment
DEVELOPMENT TEAM OF THE MODULE
Management Team:
Malcolm S. Garma PhD, Regional Director
Genia V. Santos PhD, CLMD Chief
Dennis M. Mendoza EdD, Regional EPS In Charge of LRMS
Maria Magdalena M. Lim, CESO V, Schools Division
Superintendent
Aida H. Rondilla, PhD, CID Chief
Lucky S. Carpio,EdD EPS In Charge of LRMS

HOPE-1
Writers: Alvaro Uy, T-III, Pablo N, Garcia Jr, MT II,
Editors: Conrado S. Contreras Jr., HT-VI
Reviewer: Luis M. Anchilo, PSDS & Supervisor-in-Charge
(MAPEH)
Layout Artist:

SHS HOPE -1
Copyright 2020

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