Republic of the Philippines

Republic of the Philippines

Department
DepartmentofofEducation
Education
REGION
REGIONIIII– –CAGAYAN
CAGAYANVALLEY
VALLEY
SCHOOLS
SCHOOLSDIVISION
DIVISIONOFOFCAGAYAN
CAGAYAN
STA.
STA.TERESITA
TERESITANATIONAL
NATIONALHIGH
HIGHSCHOOL
SCHOOL

Senior High School

H.O.P.E.-11
Health Optimizing Physical Education
Quarter 2 Module 1:
EXERCISE FOR FITNESS
(Aerobic Activities, Muscle and Bone Strengthening
Activities, Resistance Training)

Department of Education ● Republic of the Philippine

Government Property

MOST ESSENTIAL LEARNING COMPETENCY: NOT FOR SALE

 At the end of this module, learners will be able to:

a. Sets FITT goals based on training principles to achieve and/or maintain

HRF. PEH12FH-Ii-j-7
b. Self-assess health-related fitness (HRF), status, barriers to physical
activity assessment participation. PEH12FH-Ig-i-6
c. Engages in moderate to vigorous physical fitness activities (MVPAs) for at
least 60 minutes most days of the week in a variety of settings in and out
of school. PEH12FH-Ia-t-8
d. Analyzes physiological indicators such as heart rate, rate of perceived
exertion and pacing associated with MVPAs to monitor and/or adjust
participation or effort. PEH12FH-Ik-t-9

BRIEF INTRODUCTION OF HEALTH RELATED FITNESS STATUS

Before exploring our body with dance activities, we must assess our body if we are
healthy enough to face different genre of dance as we optimize our energies.

Based on the DepEd Order No. 34, s. 2019 signed December 9, 2019 also known as
Revised Physical Fitness Test Manual, the following are objectives of the following activity:

1. To determine the level of fitness of students;

2. To identify strength and weaknesses for development and improvement;
3. To provide baseline data for selection of physical activities for enhancement of health
and skill performance;
4. To gather data for the development of norms and standards;
5. To motivate, guide and counsel pupils/students in selecting sports for recreation,
competition and lifetime participation

Physical Fitness Test is a set of measures designed to determine a student’s level of

physical fitness. It is intended to test two categories of physical fitness commonly referred to
as “health-related” and “skill-related”.

Health-related components refer to those physical attributes which enable a person

to cope with the requirements of daily living such as:

 cardio-vascular endurance or stamina

 muscular strength and endurance
 flexibility
 appropriate body mass index (BMI)
Skill-related components are physical abilities that show potential for good
performance in certain skills (usually in sports) like:

 speed
 agility
 reaction time or quickness
  balance
 coordination
https://www.deped.gov.ph/wp-content/uploads/2019/12/DO_s2019_034.pdf

Physical Fitness Test

1. BMI (Body Mass Index) – is the body’s relative amount of fat to fat-free mass
Formula:
BMI = W where W is the weight in KILOGRAMS
2
H where H is the height in METERS
Example:
BMI = 30kg = 30 = 20.83 (Normal)
2
(1.20m) 1.44

BMI Classification
Below 18.5 Underweight
18.5 – 24.9 Normal
25.0 – 29.9 Overweight
30.0 – Above Obese

2. Zipper Test – to test the flexibility of the shoulder girdle

Scoring – record zipper test to the nearest 0.1 centimeter

SCORE STANDARD INTERPRETATION

5 Fingers overlapped by 6cm and above Excellent
4 Fingers overlapped by 4cm to 5.9 cm Very good
3 Fingers overlapped by 2cm to 3.9 cm Good
2 Fingers overlapped by 0.1 cm to 1.9cm Fair
1 Just touched the fingers Needs Improvement
0 Gap of 0.1 or wider Poor

3. Sit-and-Reach – to test the flexibility of the lower extremities (particularly the trunk)
Scoring – record the farthest distance between the two trials to the nearest 0.1
centimeters

SCORE STANDARD INTERPRETATION

5 61 cm and above Excellent
4 46 cm – 60.9 cm Very good
3 31 cm – 45.9 cm Good
2 16 cm – 45.9 cm Fair
1 0 – 30.9 cm Needs Improvement
4. Three-Minute Step Test – for cardiovascular endurance. It is the ability of the heart,
lungs and blood vessels to deliver oxygen to working muscles and tissues, as well as
the ability of those muscles and tissues to utilize the oxygen. Endurance may also
refer to the ability of the muscle to do repeated work fatigue.
Scoring – record the 60-second heart rate after the activity

5. Push-up – measures the strength of upper extremities . Strength – is the ability of

the muscle to generate force against physical objects.
Scoring – record the number of push-ups made

STANDARD
SCORE INTERPRETATION
Boys Girls
5 33 and above 33 and above Excellent
4 25 to 32 25 to 32 Very good
3 17 to 24 17 to 24 Good
2 9 to 16 9 to 16 Fair
1 1 to 8 1 to 8 Needs Improvement
0 Cannot execute Cannot execute Poor

6. Basic Plank – to measure strength/stability of the core muscles

Scoring – record the time in the nearest seconds/minute. Maximum of 90 seconds for
boys and girls

SCORE STANDARD INTERPRETATION

5 51 seconds and above Excellent
4 46 seconds to 50 seconds Very good
3 31 seconds to 45 seconds Good
2 16 seconds to 30 seconds Fair
1 1 second to 15 seconds Needs Improvement

7. 40-Meter Sprint – to measure the running speed

Scoring – record the time in nearest minutes and seconds

STANDARD
SCORE Boys Girls INTERPRETATION
17 y/o and above 17 y/o and above
5 <4.0 minutes <4.5 minutes Excellent
4 4.1 to 5.4 minutes 4.6 to 5.9 minutes Very good
3 5.5 to 6.5 minutes 6.0 to 7.0 minutes Good
2 6.6 to 7.5 minutes 7.1 to 8.1 minutes Fair
1 >7.6 minutes >8.2 minutes Needs Improvement
8. Standing Long Jump – to measure the explosive strength and power of the leg
muscles. Power – is the ability of the muscle to transfer energy and release
maximum force at a fast rate.
Scoring – record the best distance in meters to the nearest 0.1 centimeters.

SCORE STANDARD INTERPRETATION

5 201 cm and above Excellent
4 151 cm to 200 cm Very good
3 126 cm to 150 cm Good
2 101 cm to 125 cm Fair
1 55 cm to 100 am Needs Improvement

9. Hexagon Agility Test – to measure the ability to move in different directions quickly.
Agility – is the ability to move in different directions quickly using a combination of
balance, coordination, speed, strength, and endurance.
Scoring – add the time of the two revolutions and divide by 2 to get the average.
Record the time in the nearest minutes and seconds.

SCORE STANDARD INTERPRETATION

5 5 seconds and below Excellent
4 6 seconds to 10 seconds Very good
3 11 seconds to 15 seconds Good
2 16 seconds to 20 seconds Fair
1 21 second to 55 seconds Needs Improvement
0 Over 25 seconds Poor

10. Stick Drop Test – to measure the time to respond to a stimulus. Reaction Time – is
the amount of time it takes to respond to a stimulus.
Scoring – record the middle 3 scores (for example: id the scores are 21, 18 and 19,
the middle score is 19). In case there are two (2) scores are the same ( for example
18, 18, 25) the repeated score shall be recorded.

SCORE STANDARD INTERPRETATION

5 0 – 2.4 cm Excellent
4 5.08 cm to 10.16 cm Very good
3 12.70 cm to 17.78 cm Good
2 20.32 cm to 25.40 cm Fair
1 27.94 cm to 30.48 cm Needs Improvement
 11. Juggling – to measure the coordination of the eye and hand. Coordination – is the
ability to use the senses with the body parts to performs motor tasks smoothly and
accurately.
Scoring – record the highest number of hits the performer has done

SCORE STANDARD INTERPRETATION

5 41 hits and above Excellent
4 31 hits to 40 hits Very good
3 21 hits to 30 hits Good
2 11 hits to 20 hits Fair
1 1 to 10 hits Needs Improvement

12. Stork Balance Stand Test – to assess one’s ability to maintain equilibrium. Balance
– is the maintenance of equilibrium while stationary or while moving.
Scoring – record the time taken on both feet in nearest seconds and divide the
scores to get the average percentage score.

SCORE STANDARD INTERPRETATION

17 y/o and above
5 161 sec to 180 sec Excellent
4 121 sec to 160 sec Very good
3 81 sec to 120 sec Good
2 16 seconds to 30 seconds Fair
1 1 second to 15 seconds Needs Improvement

Note to Learners: Perform some of the task at home with the help of your family member/s.

Note to teacher: The teacher must review and demonstrate the procedures of each test.
(These activities were performed by the learners since Grade 4 as stated in the DepEd
Order No. 34, s. 2019)
This forms will be used for the pre-test (start of semester) and post-test (end of semester).
Please refer to the scoring guide. You may also answer using the link
https://forms.gle/YY1qfUBm7ztMNchL8
 If you are done assessing yourself, then let’s begin performing our Physical Fitness
Test. Record your scores in this score sheet. You’ve been doing these test since your Junior
High School years. Be honest to yourself!

Lesson 3: Set FITT

Lesson 4: Self-assessment to Health

BRIEF INTRODUCTION OF FITT PRINCIPLE

The FITT Principle (or formula) is a great way of monitoring your exercise program.
The key components or training guidelines for an effective exercise program is spelled out
with the acronym FITT
F –Frequency – refers to the repetition of exercise undertaken or how often you
exercise
I – Intensity – refers to the amount of energy the exercise required or how hard you
exercise
T – Time – refers to the number of minutes or hours you spend exercising or how
long you exercise
T – Type – refers to the type of exercise undertaken or what kind of exercise you do
Frequency
 Frequency is a key component of the FITT Principle. Remember that it’s important to
know why you’re exercising and what you want to achieve before rushing into any exercise
program.

Intensity
This is an extremely important aspect of the FITT Principle and is probably the
hardest factor to monitor. The best way to gauge the intensity of your exercise is to monitor
your heart rate.
Time
The time you spend exercising is also an important part of the FITT Principle. The
time dedicated to exercise usually depends on the type of exercise undertaken.
Type
The type of exercise you choose will have a big effect on the results you achieve.
That’s why it’s important to know what you want to gain from your efforts.

FITT for Cardio and Weight Loss

The FITT Principle is most commonly used for cardiovascular (aerobic) training and
weight loss, although it’s also commonly used as part of strength training recommendations
(see below). The standard recommendation for cardio training is as follows.
Frequency – 5 to 6 times per week.
Intensity – Easy to moderate, or about 60-75% of your maximum heart rate.
Time – Anywhere from 30 to 60 minutes or more.
Type – Any exercise you can do continually, like running, walking, cycling, swimming,
rowing, stair-climber, elliptical trainer, etc.

FITT for Strength

When the FITT Principle is used as part of strength training, the standard
recommendations are as follows.
Frequency – 2 to 3 times per week, but NOT on consecutive days (leave 1 or 2 days
rest between each strength session).
Intensity – The intensity of your strength training depends on the amount of weight
lifted and the sets and reps you do. Basically, the heavier the weight, the less sets and reps,
while the lighter the weight, the more sets and reps you can do.
Time – The time you spend doing strength training will depend on the intensity of the
workout. If the intensity is extremely high, then reduce the time spent doing strength training
or include extra rest. If the intensity is low, the time spent doing strength training can be a lot
longer.
 Type – The best types of strength training exercises include free weights, machine
weights, hydraulic weight machines, resistance bands and bodyweight exercises like push-
ups, chin-ups and dips, etc.

FITT for Stretching

Let’s take a look at how the FITT Principle can be applied to stretching as it relates to
improving flexibility and range of motion. Remember, stretching can be used for other
activities like warming up and cooling down, but for the purpose of this article let’s stick with
stretching for improving flexibility.
Frequency – 5 to 7 times per week. Unlike other types of exercises, like cardio and
strength training, stretching (when done properly) is very relaxing and therapeutic, and will
help you recover from your other activities. So feel free to add stretching to your exercise
program every day.
Intensity – Slow, easy and relaxed. When the goal is to improve flexibility and range
of motion you should do your stretching at a low intensity. Move into the stretch position and
as soon as you feel deep tension within the muscle group, stop there. If it’s hurting or painful,
you’ve gone too far. On a scale of 1 to 10 aim for a tension of about 6 or 7 out of 10.
Time – Anywhere from 15 to 60 minutes, and hold each stretch for 40 to 60 seconds.
Type – Static, Passive and PNF. For improving range of motion and creating
permanent changes in your flexibility the best types of stretching to use are long-hold static
stretching, passive (or assisted) stretching and PNF stretching.

Principles of FITT

Frequency Intensity Time Type

Cardio and 5 to 6 times per Easy to 30 to 60 Running,
Weight Loss week moderate minutes or walking, cycling,
60-75% of more swimming,
maximum heart rowing
rate
Strength 2 to 3 times per Depends on Depends on Weight
week, not amount of intensity of machines,
consecutive weight lifted. workout. resistance
days The heavier the If intensity is bands, body
weight, the less high, reduce weight like
sets and reps time spent push-ups, dips
Stretching 5 to 7 times per Slow, easy and 15 to 60 Static, Passive
week relaxed minutes and and PNF
hold each (proprioceptive
stretch 40 to 60 neuromuscular
seconds facilitation)
1. Overload Principle – the body adapt to stimulus, once the body has accepted then a
different stimulus is required to continue the change. In order for the muscle
(including the heart) to increase strength, it must be gradually stressed by working
against a load greater than it is used to.

2. Progressive Principle – means the body adapts to the initial overload, the overload
must be adjusted and increase gradually.

3. Recovery Principle – adaptation to physical activity occurs gradually and naturally,

but time must be allowed for the regenerate and build.

4. Reversibility Principle – all gains due to exercise will be lost if one does not
continue to exercise.

5. Specificity Principle – training should be relevant and appropriate to the individuals

need in order to produce effective result.

6. Variation Principle – training programs varies in intensity, duration, volume and

other important aspects of practice
WRITTEN TASKS:
1. How do you feel after doing the Physical Fitness Tests?
2. Enumerate the significant results do FITT Principles can give in your Fitness
Work Out?
3. What better results does FITT Principles can give in your Fitness Work Out?

REFLECTIVE ESSAY:
In 100 words, How can you fight Covid-19 using the FITT Principle? Why do
we need to consistently do regular physical activities?

PERFORMANCE TASKS:
1. Using the F.I.T.T. Principles, Craft a weekly Fitness Work Out Plan while
staying at home with design put it in your room and take a photo of it then
upload to our Facebook Group together with the No. 2 Tasks
2. After crafting your Weekly Fitness Work Out Plan apply them in your
weekly routine by creating a VLOG from Sunday to Saturday. Upload
them in our Facebook Group together with the No. 1 Tasks in just one
Post.
Caption: MY FITNESS WORKOUT PLAN _VLOG _NAME_STRAND
(Use this format)

Activities Frequency Intensity Time Type

Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

REYGLE G. YAPIT, T1
Health Optimizing Physical Education Teacher
Gmail: reygle.yapit@deped.gov.ph
Facebook Acct.: Reygle Yapit
Contact Number: 09356065195