SUBJECT PHYSICAL EDUCATION AND HEALTH-G12 1st SEM QUARTER 1

TEACHER
MS. KEREN KISCIA JEMIMAH A. GONZALES & WEEK NO. WEEK 3 & 4
MS. DANICA C. CABLAIDA

What I Need to Know

You are now in the 3rd and 4th week of Health Optimizing Physical Education (HOPE) 3. After knowing your
strengths and weaknesses during your Pre-Physical Fitness Test, you will now focus on Setting F.I.T.T. goals (Frequency,
Intensity, Type and Time) based on training principles to achieve and/or maintain HRF (Health-Related Fitness). The
given activities in this module can be done individually or with the help of a family member/s.

After going through this module, you are expected to:

1. Explain the Principle of Physical Activity (PA) and the Frequency, Intensity, Type, and Time (FITT);
2. Create and demonstrate fitness or dance workout plan based on the Principle of PA and FITT; and
3. Show engagement in L-M-V PA by following the designed fitness plan.

What I Know

Pre-Test:

Direction: Identify the appropriate term described by each statement. Chose your answer from the box below. Write it
in the prescribed answer sheet.

Frequency Intensity Type Time

Overload Principle Principle of Specificity Principle of Progression Principle of Reversibility

1. It refers to the number of times an exercise or PA is done in each week.

2. It pertains to the most basic principle that indicates “doing more than normal” for improvement to happen.
3. It describes how easy or how hard a person has to work in a certain activity.
4. It is a principle which requires gradual increase in exerting effort or load that is done not too slowly, nor rapidly.
5. It allows to select PA that challenges the body to accept an increase in work and answers your needs.
6. It is a principle which suggests that overloading must specifically train a desired body part for it to improve.
7. It pertains to the duration or length of session of a PA.
8. It is a principle which states that development of muscles will take place if regular movement and execution is
done but if activity ceases, it will be reversed.
9. – 10. What is the meaning of the acronym F.I.T.T.?

LESSON 2: F.I.T.T. GOALS

What’s In

Before proceeding to the new topic, you need to have first a recall on what you have learned from Week 1- 2 regarding
your Pre-Physical Fitness Test.

Review!

Direction: Name the appropriate test included to perform the different Health-Related Fitness. Copy the table provided
then write your answer on the prescribed answer sheet.

Body Composition Cardiovascular Flexibility Muscular Endurance Muscular Strength

Endurance

1. 2. 3-4 5 6

What’s New

Activity 1: “Shagidy, Shagidy, Shapopo”

Directions:

1. “Shagidy, shagidy, shapopo” is a follow the leader game wherein you chant while moving or dancing. But you
need to change the chant from “shagidy, shagidy, shapopo” to “Frequency, Intesity, Type, and Time”.
2. You need to encourage your family to play with you. 3-4 participants will do.

AUTHOR SHARMAINE P. AVILA PAGE NO. 1

 SUBJECT PHYSICAL EDUCATION AND HEALTH-G12 1st SEM QUARTER 1
TEACHER
MS. KEREN KISCIA JEMIMAH A. GONZALES & WEEK NO. WEEK 3 & 4
MS. DANICA C. CABLAIDA

3. The leader must be creative as he will be the first one to do some dance steps that will be followed by the one
beside him then the next person and so on and so forth until it reaches the last participant. It will be a
succession of movements for a minimum of 3 and a maximum of 5 minutes.
4. You have two options to submit your output. But kindly choose ONE that best suits your interest.
a. Option 1- Document it using your mobile phone then upload the video to the subject’s official Facebook
page that will be provided by your subject teacher.
b. Option 2 – Narrate how your family work together to accomplish the task in a short typewriting.
Your subject teacher will provide a Performance Rubric that will be used as basis of your scores.

Follow up questions:

Based from the previous activity, answer the following questions. Write it in the prescribed answer sheet or in another
sheet of bond paper.

1. If you will to analyze the dance steps or movements that you do earlier, does it belong to any principle of
physical activity? Which specific principle?
2. Explain how your dance steps are related to your chosen principle.

What is It

What’s More

Activity 2: FITT Goals!

Direction: Create a dance workout or fitness plan that you and your family can use for a week by following and copying
the form below. You can use or base your answer from your last week’s task or adjust it. An example was provided for
you. Write it in the prescribed answer sheet.

AUTHOR SHARMAINE P. AVILA PAGE NO. 2

 SUBJECT PHYSICAL EDUCATION AND HEALTH-G12 1st SEM QUARTER 1
TEACHER
MS. KEREN KISCIA JEMIMAH A. GONZALES & WEEK NO. WEEK 3 & 4
MS. DANICA C. CABLAIDA

PRINCIPLE FREQUENCY INTENSITY TYPE TIME

(e.g. Overload Principle) -days/week Light/moderate/ (physical activity, dance, -not less then 30
vigorous workout, Zumba, mins. E.g. 1-hour
outdoor/indoor…) session.

Week 1

Day 1-7 Physical Type of Physical Time Duration Meal / Diet Remarks
Activity Activity
(it is either -add your -add here what is the focus of the
(e.g. jumping (e.g. Dance/ Full seconds or meal or diet physical activity.
jacks/ sit body workout/ warm minutes or an here in a
ups…) up) hour) bulleted (e.g. This physical activity will be
format focused on my core)

AM
Day 1 PM

AM
Day 2 PM

Add table until day 7.

What I have Learned

Activity 3: To do is to believe!

Direction: A set of movements will be provided and you need to analyze the principle applicable to it. Do the
movements in sequence to easily know the principle applied to it. Explain your observation on how the movements is
related to the principle. Write your answer on the prescribed answer sheet.

What I Can Do

Activity 4: Performance Level!

Direction: Go back to Activity 2: FITT goals. Perform and follow your own plan, you can encourage your family members
to join you in this activity. You have two options to submit your output. But kindly choose ONE that best suits your
interest.

a. Option 1 – Document it using your mobile phone then upload the video in the google form link that will be
provided by your subject teacher through the Facebook group page.

AUTHOR SHARMAINE P. AVILA PAGE NO. 3

 SUBJECT PHYSICAL EDUCATION AND HEALTH-G12 1st SEM QUARTER 1
TEACHER
MS. KEREN KISCIA JEMIMAH A. GONZALES & WEEK NO. WEEK 3 & 4
MS. DANICA C. CABLAIDA

b. Option 2 – Narrate how you did it or how you and your family worked together to accomplish the task in a bond
paper (you can add a picture if you want, but this is just optional)

Perform Rubric will be used as basis of their scores.

Assessment

POST TEST

Direction: Read each question carefully and chose the letter of the best answer.

1. What do you mean by the acronym FITT? 4pts.

2. What is the most basic principle of PA that indicates doing “more than normal” for improvement to happen?
2pts.
3. In FITT goals, Frequency refers to the number of times a Physical Activity is done in each week. Which statement
BEST describes Time? 1pt.
a. The rate at which the activity is performed.
b. States that exercise should be done 3-5 days per week.
c. It is the duration/length of session of a Physical Activity.
d. That the type of activity is determined by following the principles of progression.
4. Tiktok Dance is for moderate-intensity physical activity. Which of the following dance genre can be considered
as VIGOROUS activity? 1pt.
a. Ballet b. Folk Dance c. Wellness Dance d. Zumba
5. Teacher A used to jog every morning, but when she finished college and got a job, he cannot allot time for his
exercise which results in gaining weight. Which principle can be related in the statement? 2pts..
a. Overload Principle c. Principle of specificity
b. Principle of progression d. Principle of reversibility

Additional Activities:
You can have your notebook or create this on your own notes.

References:

Avilla, S. P. (2019). Daily Lesson Plan SY. 2019-2020. Tayabas City.

Callo, L. D. (2016). Physical Education and Health Vol.1. Manila, Philippines: Rex Book Store.

DepEd. (2016). Physical Education and Health Learner's Material 1st Edition. DepEd Central Office.

Domalaon, R. M. (2020). Health Optimizing Physical Education The Healthiest and Fittest ME. Gate 2 Karangalan Village,
Barangay San Isidro: Department of Education.

Pivot 4A Budget of Work in All Learning Areas in Key Stages 1-4. (2020). DEPED CALABARZON.

AUTHOR SHARMAINE P. AVILA PAGE NO. 4

 SUBJECT PHYSICAL EDUCATION AND HEALTH-G12 1st SEM QUARTER 1
TEACHER
MS. KEREN KISCIA JEMIMAH A. GONZALES & WEEK NO. WEEK 3 & 4
MS. DANICA C. CABLAIDA

You can attach this rubrics on the prescribed answer sheet.

AUTHOR SHARMAINE P. AVILA PAGE NO. 5