SHS

GRADE
11

PHYSICAL EDUCATION AND HEALTH

QUARTER 3 - MODULE 5
SPORTS – PRINCIPLES,
STRATEGIES AND
COACHING
 Lesson 2: FITT Principle &
Muscular Strength Workout Plan

Objective:
-Sets FITT goals based on training principles to achieve and/or maintain HRF.
- Understand and be able to explain the Principles of Training – Individual needs, progressive
overload, specificity, rest and recovery, the FITT principle, and reversibility.
- 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.

Direction:
Arrange the
jumbled letters
below. Write your
answer on the space
provided.
_______1.

YNCEUQREF – it refers to the number of time per week you engage in physical activity or
exercise.
_______2. TYSINETIN – the difficulty or exertion level of your physical activity or exercise.
_______3. EIMT – the duration of single workout usually measured in minutes.
_______4. EARTH TEAR– the number of times your heart beats a minute.
_______5. PETY- a particular type of physical activity or exercise you choose to do.

PRE-TEST
 Direction: Choose the letter of the correct answer, Write the letter on the space provided.
____1. One of completion of an activity or exercise.
a. Set c. Repetition
b. Workout d. Repeat
____2. A group of consecutive reps for any exercise.
a. Time c. Workout
b. Repetition d. Set
____3. Your ability to carry on a conversation while exercising.
a. Talk Assessment
b. Check Talk
c. Talk Test
d. Test Talk
____4. The number of times your heart beats a minute.
a. Pulse Rate c. Beat Rate
b. Heart Rate d. Heart Rating
____5. Is signifies how hard you work for every exercise.
a. Intensity c. Type
b. Frequency d. Time

LESSON PROPER

I. The Basic aim of Physical Education: SPORTS (FITT Principle)

-Sets FITT goals based on training principles to achieve and/or maintain HRF.
- Understand and be able to explain the Principles of Training – Individual needs, progressive
overload, specificity, rest and recovery, the FITT principle, and reversibility.
- 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.
II. Objective of the FITT Principle
- Understand what FITT stands for
- Describe how to use FITT when planning a training session
- Explain each of the FITT components

FITT: Your Exercise Prescription

The FITT principles are an exercise prescription to help participants understand how long
and how hard they should exercise. FITT is acronym that stands for
Frequency, Intensity, Time, and Type. FITT can be applied to exercise in
general or specific components of exercise.

Frequency – how often you work

 Intensity – how hard you work
Time – the length of time or duration, that you work.
Type - The specific type or mode of activity you choose
The First FITT factor is FREQUENCY
Factors to consider with Frequency:

Cardiovascular Conditioning
Your current fitness Level

The Second FITT factor is INTENSITY

Ways to determine intensity:

Target Heart Rate Monitoring
Talk Test
1. One reliable measure of
intensity is performing a
target heart rate check.
2. Second method for
monitoring intensity is
the talk test.

The Third FITT factor is TIME

1. A workout that is too

brief may result in limited
progress.
2. A workout that is too long will increase your risk for
injuries.

The Fourth FITT factor is TYPE

The mode of activity you choice depends on:
1. What you enjoy doing
2. How much time you have
3. Can you afford the activity

Workout Plan Components

 a Repetition, or rep, is the most basic component of a resistance-training program.
If you do ten push-ups, one right after the other, you have done one set of ten reps.
 Repetition (Rep) – One completion of an activity or exercise.
 Set – a group of consecutive reps for any exercise.
 To Determine your training load, you must first determine your one-rep maximum (1RM)
One – Rep Maximum – a measure of a lifter’s absolute muscular strength for any given
exercise.
Reasons for testing 1RM: Determining training load, identify strengths/weaknesses,
helps keep track of your progress.
When you have computed or estimated your 1RM, you can use the results to determine your
training load.

Skeletal muscles work together to produce two complementary, or opposing, actions: contraction
and extension.
 Contraction- The shortening of a muscle

Types of Muscle Contraction

a. Isometric - Muscle contracts but does not cause any movement.
b. Isotonic – Muscle contracts and there is movements.
c. Eccentric – When muscle contracts but gets longer.
d. Concentric – When a muscle contracts but gets shorter.
Extension- The stretching of a muscle

Progressive Resistance
Stages of Personal Fitness Progress

 Initial Stage This stage typically lasts for about the first six weeks of training and it serves to
familiarize the client with exercise training. During this phase stretching exercises, low-
intensity aerobic and light resistance exercises should be prescribed.

Have your clients improve their duration of

the exercise first and then the intensity. (The initial
stage of the exercise program may be skipped at first
for some clients provided that their initial fitness
level is good enough that they are used to the
different modes that are prescribed for their exercise
program.

 Improvement Stage This stage usually lasts for the

next four to eight months of the exercise program
and the rate of progression is more rapid than the
initial conditioning stage. During this stage the
frequency, intensity and duration are
systematically and slowly advanced one element
at a time until the client’s fitness goals are reached

 Maintenance Stage This stage is designed to

preserve the level that is achieved in the
improvement stage. The maintenance stage
should be continued on a regular, long-term basis.
The amount of exercise required to maintain the
client’s physical fitness level is less than what is
needed to improve specific fitness components.

This means that the frequency used to develop a

specific model of fitness can be decreased and the mode
replaced with other types of physical activity, for example
at the end of an improvement stage, a client may be jogging five days a week. For the maintenance
stage the client jogging may be reduced to two to three days per week and different types of cardio
used to supplement the other days.
Warm-up
Purpose
 To reduce risk of injury or soreness by increasing joint mobility and muscle flexibility
 Increase body temperature to promote faster and more powerful contractions
 Mentally prepare athlete
 Stimulate cardiovascular system
Procedure
 Jog, stretch, skills
 At least 10 minutes
 Never stretch before you sweat!

TERMINOLOGIES

Frequency – Refers to the number of times per week you engage in physical activity or
exercise.

Intensity – The difficulty or exertion level of your physical activity or exercise.

Time – the duration of a single workout, usually in measured in minutes or hours.

Type – the particular type of physical activity or exercise you choose to do.

Heart Rate – the number of times your heart beats a minute.

Talk Test – your ability to carry on a conversation while exercising.

Repetition- is the most basic component of a resistance-training program.

Set- a group of consecutive reps for any exercise.

1RM – a measure of a lifter’s absolute muscular strength for any given exercise.

BMI- Body Mass Index

Contraction- the shortening of a muscle.

Extension- the stretching of a muscle.

Isometric - Muscle contracts but does not cause any movement.

Isotonic – Muscle contracts and there is movements.

Eccentric – When muscle contracts but gets longer.

 Concentric – When a muscle contracts but gets shorter.

ACTIVITIES

A. Direction: Match Column A to Column B. Write the letter of the correct Answer

COLUMN A COLUMN B
_____1. This stage usually lasts for the next four to A. Improvement Stage
eight months of the exercise program and the rate
of progression is more rapid than the initial B. Type
conditioning stage.
_____2. The specific type or mode of activity you C. Maintenance Stage
choose.
_____3. This stage is designed to preserve the level D. Extension
that is achieved in the improvement stage.
_____4. Stretching of muscle E. Eccentric
_____5. When muscle contracts but gets longer.
F. Concentric

ASSESSMENT

Direction: Explain how the difference between Isometric and Isotonic Contraction.
_______________________________________________________________________________________
_______________________________________________________________________________________
_______________________________________________________________________________________
_______________________________________________________________________________________
____________________________________________________.
Rubrics: Correctness of answer 2 points
Clarity of explanation 2 points
Mechanics 1 point
Total 5 points

ADDITIONAL ACTIVITY

Direction: Make a short video of Progressive Resistance.

 POST TEST

Direction: Choose the letter of the correct answer. Write your answer on the space provided.
___1. The most basic component of a resistance-training program.
a. Repetition c. Warm up
b. Set d. Overload
___2. Plan designed to increase strength and power. High weight and low reps.
a. Strength c. Endurance
b. Hypertrophy d. Fitness and Toning
___3. Plan designed to increase muscle and size.
a. Strength c. Endurance
b. Hypertrophy d. Fitness and Toning
___4. Plan designed to improve muscle endurance.
a. Strength c. Endurance
b. Hypertrophy d. Fitness and Toning
___5. Plan designed to maintain current levels of strength.
a. Strength c. Endurance
b. Hypertrophy d. Fitness and Toning
___6. 1RM-One-Rep _________.
a. Matter c. Maximum
b. Per Minutes d. Minimum
___7. Increase the difficulty of the training you are doing.
a. Frequency c. Time
b. Intensity d. Type
___8. Increasing the length of time that you’re training for each session.
a. Frequency c. Type
b. Intensity d. Time
___9. Increasing the difficulty of the exercise you do.
a. Intensity c. Type
b. Frequency d. Time
___10. Increasing the number of times you train per week.
a. Frequency c. Type
b. Intensity d. Time

Reference/s:
https://www.slideshare.net/matcabrera/fitt-principle
https://www.slideshare.net/MonadnockHospital/exercise-lecture-part-2
https://www.slideshare.net/nancy_white/training-principles-of-exercise