PHYSICAL FITNESS AND SELF ASSESSMENT

(First Semester)

1. lly train a desired body part for it to improve. Select exercises with emphasis on
stretching out the muscles and joints. Use the appropriate type of exercise that directly
improves your target muscles.
2. Principle of Reversibility- this shows that benefit and changes achieved from overload
will last only if training is continuous. The effect of training is discontinued. Athletes lose
the effects of training after they stop working out; however, the detraining effects can be
reversed when training is resumed. In short, detraining starts to occurs within a relatively
short time period after training ceases.

The FITT Principle of Physical Activity

1. Frequency- refers to the number of times a physical activity is done in each week.
2. Intensity- the rate at which the activity is performed. It is also referred to as the
magnitude of the effort required to perform an activity or exercise.
3. Type- it is determined by following the principle of progression and specificity. Select the
type of physical activity that challenges the body to accept an increase in work and
answers your need.
4. Time- the duration or the length of session of a physical activity.

MY TARGET HEART RATE

Name: __________________________________ Date: ___________________

Year/Section: ______________________________

1. Get the Maximum Heart Rate Example:

 2. Add each HRR to Resting Heart Rate (RHR) to obtain the Target Heart Rate (THR)
range.

a. 60% HRR 87 + 60
(RHR) = 147 beats per minute

b. 80% x HRR 116 + 60

(RHR) = 176 beats per minute

Therefore, your target heart rate range is 147 to 176 beats per minute.
(4.a) (4.b)

(When performing physical activities, your heart rate is within the normal range therefore, you
have to select moderate- vigorous activities that will make your heart rate pump within the THR
range of from 147 to 176 beats per minute.)

Task 2: Goal Setting – My Fitness Plan

Directions: Based on the result of your physical testing activities (previous activity), determine
your weakest and strongest HRF component. The weakest component should be given top
priority in making the fitness plan. Following the fitness plan design shown below, select
activities as guided by the Principles of exercise and the FITT goals. Take into account your
Target Heart Rate range.

Name: __________________________________ Date: ___________________

Year/Section: ______________________________

MY DAILY FITNESS PLAN

FITT Goals Frequency Intensity Type Time

Parts of the (Indicate days Light, Form of exercises, (Total fitness plan
Fitness Plan of the week) Moderate to selected physical not less than 60
vigorous activities minutes)
Warm-up
Work-out (prioritize the
weakest
component based
on data)
1.
2.
3.
4.
5.
Cool-down

In your personal assessment, how will you rate your fitness program plan? Copy the
table in a sheet of paper/notebook and check the appropriate column.
 Criteria Yes No
1. My fitness goals are clear and achievable.
2. My fitness program plan covers the components of fitness.
3. My fitness program plan follow 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 a monitoring tool to track my
progress and improvement.
6. My fitness program plan shows varied physical activities that will
truly develop my body.