Republic of the Philippines

Department of Education
Division of Bohol

(HOPE 1)
FIRST QUARTER
Quarter : 1 Week : 6 Day : 6 Activity No. : 6
Competency : Sets FITT goals based on training principles to achieve and or maintain health-
related fitness components. Code: PEH11FH-Ii-j-7
Objective : Create a one-week personal fitness program plan based on training principles to
achieve/and or maintain health-related fitness.
Topic : Fitness Goals
Materials : Table, Commitment to fitness form
Reference : (Physical Education and Health Learner’s Material 2016)
Copyrights : For Classroom use only
Deped Owned

Concept Notes
The Principles of Physical Activity
• Overload Principle- this is the most basic principle that indicates doing more than normal for
improvement to happen. For example, if a football player's goal is to improve upper body
strength, he would continue to increase training weight loads in upper body exercises until his
goal was achieved.
• Principle of Progression- it is a gradual increase in exerting effort or load that is done not too
slowly, nor too rapidly. The Principle of Progression makes us realize the need for proper rest
and recovery.
• Principle of Specificity- suggests that overloading must specifically 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.
• 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

• Frequency- refers to the number of times a physical activity is done in each week.
• 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.
• 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.
• Time- the duration or the length of session of a physical activity.

Activity 1: Goal Setting – My Fitness Plan

Directions:
A. Based on the result of your physical testing activities (previous activity), determine your weakest
and strongest HRF component. Rank them by writing 1-4, where 1 is the weakest and thus,
should be given top priority in making your fitness plan.

_______________________ Cardiovascular Endurance (3 min step test)

_______________________ Muscular strength and endurance of arm (push-up/flexed arm)
_______________________ Muscular strength and endurance of abdominals (curl-up)
_______________________ Flexibility of the hamstring muscles (hamstring & hip flexor test)
_______________________ Flexibility of the shoulder muscles and joints (zipper test)
 Republic of the Philippines
Department of Education
Division of Bohol

B. Following the fitness plan design shown below, select activities guided by the Principles of
Exercise and the FITT goals.

FITT Goals Frequency Intensity Type Time

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

2.
3.
4.
5.
Cool-down

Activity 2: Making Commitment to Fitness. To start a physical activity routine is a big commitment to
your long-term health. Please complete the commitment form below.

On this date, ________________, 2020, I promise to take control of my health and happiness by
doing the activities in my Physical Fitness plan. When I smile at myself in the mirror 4 weeks from today,
on _______________, I’ll remember taking this step and feel proud. Starting now, I vow to…

RESPECT MYSELF My body deserves nutritious food. My heart deserves to pound. My skin
deserves to sweat. My muscles deserve to flex. I’ll give my body every chance to do what it’s built for.

LOVE MYSELF I will banish negative thoughts, whatever my shape or size, knowing that I’m
beautiful, strong and capable. I’ll never feel guilty for taking good care of my body and my mind.
BELIEVE IN MYSELF I will do my best, and if my willpower wavers, I’ll refocus and trust
that my inner strength will keep me going.
☺
HAVE FUN Because otherwise, what’s the point?

___________________________________
Signature over printed name of student

Take the challenge! Be Creative! Transfer this commitment form to any paper. Create
designs and post it in a place you usually do your physical activities/exercises.
Republic of the Philippines
Department of Education
Division of Bohol