Health Optimizing

Physical Education 1
Quarter 1 – Module 2:
Monitoring Progress Fitness
Goals
PE & Health – Grade 11
Quarterr 1 – Module 2: Monitoring Progress Fitness Goals
First Edition, 2020

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 Health Optimizing
Physical Education 1
Quarter 1 – Module 2:
Monitoring Progress Fitness
Goals
Introductory Message
For the facilitator:

As a facilitator, you are expected to orient the learners on how to

use this module. You also need to keep track of the learners' progress
while allowing them to manage their own learning at home.
Furthermore, you are expected to encourage and assist the learners as
they do the tasks included in the module.

For the learner:

As a learner, you must learn to become responsible of your own
learning. Take time to read, understand, and perform the different
activities in the module.
As you go through the different activities of this module be
reminded of the following:
1. Use the module with care. Do not put unnecessary mark/s on any
part of the module. Use a separate sheet of paper in answering the
exercises.
2. Don’t forget to answer Let Us Try before moving on to the other
activities.
3. Read the instructions carefully before doing each task.
4. Observe honesty and integrity in doing the tasks and checking
your answers.
5. Finish the task at hand before proceeding to the next.
6. Return this module to your teacher/facilitator once you are done.
If you encounter any difficulty in answering the tasks in this
module, do not hesitate to consult your teacher or facilitator. Always
bear in mind that you are not alone. We hope that through this material,
you will experience meaningful learning and gain deep understanding
of the relevant competencies. You can do it!

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 Let Us Learn

Welcome to MAPEH 9 Self-Learning Module (SLM) on Monitoring Progress

Fitness Goals! The Learning Competency is to monitors periodically one’s progress
towards the fitness goals. PE9PF-llb-h-28.

This module was anchored on the Most Essential Learning Competencies

under MAPEH. This module was designed to provide you with fun and meaningful
opportunities for guided and independent learning at your own pace and time. You
will be enabled to process the contents of the learning resources while being an active
learner.

At the end of this module, you must be able to:

• Make a simple FITT Plan, and;
• Monitor progress forms regarding one’s progress towards fitness goals.

Are you ready? Now, let us start learning about this module. Have fun!

Let Us Try
WORD HUNTING

Directions: Look as many words associated with health and define each word.Write
your answers in your Activity Notebook.

A C N M Y I O Q Y S

M O R F H N J C L O

B V A P S T N D F V

I N T Y G E J K L I

T E I Q U N E I G C

I J M Q D S T C B T

O I E S I I O A S S

N R E C O T Y P E W

F R I E N Y G V D G

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 Let Us Study

Monitoring Progress Fitness Goals

"Ang hindi marunong lumingon sa pinangalingan ay hindi makakarating sa

paroroonan."
"He who does not know how to look back at where he came from will never get to his
destination."

– Dr. Jose P. Rizal

This is one of the most famous quotations of Dr. Jose P. Rizal that we can
apply in achieving our fitness goals. We can’t get the target if we do not know where
we are at right now. There are lots of reasons - and sometimes it is just to see where
you have been and where you are going. Increased exercise tolerance and strength
are often hard to perceive - but when we track our progress we can see the change
we have made. This can be very reinforcing. Exercise can be tedious at times - and
when we see that regular exercise makes us stronger over time, we are compelled to
do it more. Also, it is a way to see what does and does not work - we may see that a
certain form of exercise was associated with less success at weight loss or more
injuries or just less interest. By tracking exercise, we can track progress, figure out
works, and mix it up.

• Frequency is how often you exercise. Usually, we can measure this by the
number of days each week.
• Intensity is how hard you exercise. We might categorize this as low,
moderate, or high intensity.
• Type refers to what kind of exercise you are doing. For example, you might do
a cardiovascular activity (also known simply as 'cardio'), strength training, or
a combination of the two.
• Time refers to the time of day you exercise and how long each session lasts.

Guide Questions: Write your answers in your Activity Notebook.

1. How often you exercise? Why?

2. How do you monitor your Fitness Plan?

Rubric
Criteria Points
Content 3 points
Organization of words 3 points
Grammar 2 points
Accuracy 2 points

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 Let Us Practice
A. MY FITNESS PLAN

Directions: Using the template below, make your own fitness plan target for one (1)
month activities. Write your answers in your Activity Notebook

Name:____________________________ Grade/Sec.:____________Date:______
My FITTness Plan
FREQUENCY INTENSITY TIME TYPE
(identify days in a (Light, Moderate, (Amount of time (Nature of
week for your Heavy/Vigorous spent for the Activity)
activity) Activity)
3 times/week Moderate 30-45 min./day (Aerobic
Intensity (Refer Exercise-
to the RPE Chart Specific to
for reference of Dance)
how intense your
dancing activity
is)
Present Foods to Minimize Eating ( ):
BMI:______Classification:______ (If reducing Weight)

Target BMI in 4 weeks:_______________ Foods to Add Intake With ( ):

Targer Classification in 4 (If increasing Weight)
weeks____________________________

B. Weekly Activities

CARDIO FLEXIBILITY MUSCULAR MUSCULAR BODY

VASCULAR ENDURANCE STRENGTH COMPOSITION
FREQUENCY
( Days of the
Week)
INTENSITY
(Slow,
moderate,
high)
TYPE
(Festival
Dancing)
TIME
(No. of
minutes)

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 Let Us Practice More
MY DAILY FITNESS RECORD

Directions: Record your actual activities based on the fitness plan you made.Write
your answers in your Activity Notebook.

Schedule Week 1 Day 1 Day 2 Day 3 Day 4 Day 5 Remarks

CARDIO VASCULAR
FLEXIBILITY
MUSCULAR ENDURANCE

MUSCULAR STRENGTH
BODY COMPOSITION

Let Us Remember

Every component of F.I.T.T is interconnected with each other.

• Frequency – is how often you exercise. This can be measure by the number of
days each week.
• Intensity- is how hard you exercise. We categorize this as low, moderate, or
high intensity.
• Type- refers to what kind of exercise you are doing. It might be cardiovascular,
strength, or a combination of both.
• Time- refers to the time of day you exercise and how long each session lasts.

When setting up your targets, it is very significant to be practical and realistic. How
much time you can spend exercises each day or week? Flexibility is one of the best
things about FITT. You can make adjustments based on your physical condition.

The application of F.I.T.T. Principles can drive you to make a simple fitness plan
target. Setting these principles and used this guide to have a better result.

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 Let Us Assess

Directions: Please read the questions and choose the letter which corresponds to
your answer. Write your answers on your Activity Notebook.

1. What component of FITT refers to the schedule of your exercise and how long
each session last?
a. Time c. Type
b. Intensity d. Frequency

2. One of the components of FITT can be measured by the number of days each
week. What component of FITT is also referring to how often you exercise?
a. Time c. Type
b. Intensity d. Frequency

3. Cardiovascular, strength, or a combination of both are examples of exercises.

What type of exercises that tell what kind of exercise you are doing?
a. Time c. Type
b. Intensity d. Frequency

4. What component of FITT tells how hard you exercise and categorize this as low,
moderate, or high intensity?
a. Time c. Type
b. Intensity d. Frequency

5. “He who does not know how to look back at where he came from will never get
to his destination”. Whose quotation is this?
a. Jose P. Rizal c. Emilio F. Aguinaldo
b. Manuel L. Quezon d. Marcelo H. del Pilar

6. How often you work out is?

a. Time c. Type
b. Intensity d. Frequency

7. What exercise you do is?

a. Time c. Type
b. Intensity d. Frequency

8. Target heart rate relates to which part of the fitt principles?

a. Time c. Type
b. Intensity d. Frequency

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9. Aerobic versus anaerobic relates to which part of the fitt principles?

a. Time c. Type
b. Intensity d. Frequency

10. If you are walking at a pace that causes your heart to beat less than 50% of its
maximum heart rate, FITT principle variable do you need to change to improve your
cardiorespiratory endurance?

a. Time c. Type
b. Intensity d. Frequency

Let Us Enhance
Let’s define

Didrections: Find the meaning of each word that is related to health. Write your
answer in your Activity Notebook.

WORD DEFINITION
1. Frequency - ______________________________________________________________
2. Intensity - ________________________________________________________________
3. Type - ____________________________________________________________________
4. Time - ____________________________________________________________________
5. BMI -______________________________________________________________________
6. Cardiovascular -___________________________________________________________
7. Flexibility -________________________________________________________________
8. Muscular Endurance -_____________________________________________________
9. Body Composition - _______________________________________________________
10. Fitness - __________________________________________________________________

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 Let Us Reflect

Keeping records is essential, especially in monitoring progress regarding

fitness goals. It is through record-keeping that we can track our progress and see the
change we have made.

By tracking records, we can track progress, figure out what is our next move
to develop and achieve our fitness goals.
Hence, monitoring healthy exercise may feel challenging, especially this time of the
pandemic, but this is critical for managing our health.

Monitoring our fitness goals is beneficial because of risk reductions of a

chronic medical condition and premature mortality.

It is also important to highlight that sedentary time (particularly sitting time)

carries independent health risks. The simple message of “move more and sit less”
likely is more understandable by contemporary society and is formed based on a
strong body of evidence. Physical activity or exercise promotion should not be done
in isolation; it should be part of an integrated approach to enhance healthy lifestyle
behaviors.

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 8
Let Us Practice More
Let Us Study
Answers may vary
Answers may vary
Let Us Enhance
Let Us Assess Let Us Try
1. A
2. D
3. C
4. B
5. A
6. D
7. C
8. B
9. C
10. B
Answer Key
 References

Jose P. Catapang, et al., (1998). A learner Materials for PE and Health.

Darren Warburton. (2016). The Canadian Journal of Cardiology. Accessed from

https://www.researchgate.net/publication/298727060_Reflections_on_Ph
ysical_Activity_and_Health_What_Should_We_Recommend/ on September
23, 2020.
Jose P. Catapang, et al., (1998). A learner Materials for PE and Health.
Dr. Ramani Durvasula, PhD. Accessed from
https://www/sharecare.com/health/evaluating-measuring-fitness-
level/why-track-exercise-
progress#:~:text=By%20tracking%20exercise%2C%we%can,works%2Cand
%20mix%20it%20up.&text=Tracking%20your%20exercise%20progress%20
is,reaching%20your%20previously%set%20goals/ on May 16, 2020.
Study.com (2016). What is the F.I.T.T. Principle? Retrieved from
http://sms.syc427.org/wp-content/uploads/2016/09/SMS-What-is-the-
FITT-Principle-1.pdf/ on May 16, 2020.

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For inquiries or feedback, please write or call:

Department of Education – Region XI Davao City Division

DepEd Davao City, Elpidio Quirino Ave., Davao City

Telefax: 224-3274

Email Address: davaocity.division@deped.gov.ph