Health Optimizing

Physical Education 2
Quarter 3 – Module 3:
Individual and Dual
Sports/Team Sports
P.E AND HEALTH – Grade 11
Quarter 3 – Module 3: Individual and Dual
Sports/ Team Sports
First Edition, 2020

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 Health Optimizing
Physical Education 2
Quarter 3 – Module 3:
Individual and Dual
Sports/Team Sports
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

Before we start, I want to inform you that this module specifically seeks to
achieve the following
1. Sets FITT goals based on training principles

To achieve and/or maintain HRF ;

2. modifies fitness goals;

3. Create new exercise program;
Are you ready? Have fun!

Let Us Try

Learning activity: Answer the Question briefly.

How can physical activity help to lower a person’s risk of getting sick
like CHD, High blood pressure and Obesity?
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________

Let Us Study

FITT (frequency, intensity, time, and type) is one way to remember the general
guidelines for what should be included in a fitness plan. Remember, it's
important to keep in mind that each family member's fitness goals will be
different based on age, sex, current fitness level, and available resources.
Frequency- the first thing to set up with your workout plan is frequency—how
often you will exercise. Your frequency often depends on a variety of factors
including the type of workout you're doing, how hard you're working, your
fitness level, and your exercise goals. Intensity- has to do with how hard you
work during exercise. How you can change the intensity depends on the type
of workout you're doing. Time- the next element of your workout plan is how
long you exercise during each session. There isn't one set rule for how long
you should exercise, and it will typically depend on your fitness level and the

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type of workout you're doing. Type- the type of exercise you do is the last part
of the F.I.T.T. principle and an easy one to manipulate to avoid overuse
injuries or weight loss plateaus.

Let Us Practice

Learning Activity: Identify which component of training and which of the

F.I.T.T. variables are being addressed in each of the following statements. An
example is given.

1. Increase the number of sessions towards three nonconsecutive days

initially. Once a client is performing this regularly increase up to five
sessions of different intensities.
Component of training: Cardiovascular fitness
F.I.T.T. variable: Frequency

2. Increase loads when the highest number of repetitions in the desired

range can be achieved for two sets in two consecutive sessions. Increase
by the smallest available increment.
Component of training: _________________________
F.I.T.T. variable: ______________________________

3. If training for a specific goal, the mode of exercise will be dictated by

that goal; for example, marathon = running. If training for weight loss
/ general fitness and health a mixture of training modes enjoyed by the
participant should be included. Some cross training sessions can be
included in all programs, especially when training on consecutive days
to facilitate recovery.
Component of training: ____________________________________
F.I.T.T. variable: ______________________________________

4. Ten to 15 seconds is adequate for a maintenance stretch to help

return a muscle to its resting length following exercise. Developmental
stretches of 30+ seconds performed one to three times at the end of an
exercise session can increase muscle length and ROM.
Component of training: _______________________________
F.I.T.T. variable: ____________________________________

5. Increase the number of sessions towards two full body routines

initially, then up to three with at least 24 hours rest between each.
Component of training: _________________________________
F.I.T.T. variable: ______________________________________

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 Let Us Practice More

Identify your own important training guidelines and principles. Supply the
needed information on the space provided for.

Activities Possible effect Training

Guidelines and
principles

Let Us Remember

1. The FITT Principle (or formula) is a great way of monitoring your exercise
program. The acronym FITT outlines the key components, or training
guidelines, for an effective exercise program, and the initials F, I, T, T,
stand for: Frequency, Intensity, Time and Type
2. Using the FITT principle, the best type of exercise to tax or improve the
cardiovascular system should be continuous in nature and make use
of large muscle groups. Examples include running, walking, swimming,
dancing, cycling, aerobics classes, circuit training, cycling etc. This is
fairly obvious too.
3. What is the FITT Principle?
F: frequency – how often? This is the number of times a week one
should exercise Learning is so fun. Isn’t it? How was the activity?
Did you enjoy it? I hope you learn something about the activity you’ve
done because it will just not give you information on how to become
physically active but also train you to become physically fit and
responsible person.
I: intensity – how hard? This is how much effort you are putting
in while exercising
T: time – how long are you doing it? This is the duration of each
session of exercise, or the number of repetitions, sets,
and time between sets
T: type – what kind of exercise are you doing? Ex. biking, walking,
swimming etc.

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 4. Physical fitness, in general terms, is a person’s ability to meet
the physical stresses and demands of a variety of physical
activities efficiently and effectively. Physical fitness provides a
person with the capacity to perform work safely in activities of
daily living, including activities required for work at home and
in the workplace, for leisure-time pursuits, and for sports.

Let Us Assess

Fitness Activity: Perform the fitness tests describe in the lesson using the FITT
Principle Guideline

Variables
Fitness and/or
F I T T
Health Benefit
Frequency Intensity Time Type

Cardiorespiratory
Endurance (CRE)
(Aerobic)

Muscular
Strength

Muscular
Endurance

Flexibility

Body
Composition

Anaerobic

Active Daily
Living / Health

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 Let Us Enhance
Supply your own words of the given acronym below. The words
should be something that will describe your future fitness.

F - _________________________________________
I - __________________________________________
T - __________________________________________
T - __________________________________________

Let Us Reflect

Many people do not understand the importance of physical fitness and

maintaining good health, therefore they ignore physical fitness and activities
which then could lead to life threatening conditions such as heart disease,
obesity, high blood pressure, and many more. By enduring daily physical
activities, you are not only improving the state and condition of your body, but
your state of mind as well. This can benefit your mental state of mind by
improving your confidence, and make you feel overall better about yourself and
your looks.

Health begins in the context of our everyday lives, including in the

places we live, eat, work and play. Health is not just about the absence of
disease, but also the physical, mental and social wellbeing.
Congratulations! You have accomplished lesson 3 and you did a great
job!

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Let’s Test ourselves :
Variables
Fitness and/or F I T T Type
Health Benefit Frequency Intensity Time
Cardiorespiratory 3 to 5 moderate to minimum of ƒ running
Endurance (CRE) times per vigorous 20 minutes ƒ cycling cross-
(Aerobic) week intensity country skiing
(60% to 85% ƒ
(continuous
of maximum motion of large
heart rate) muscle
group[s])
Muscular 2 or 3 high ƒ minimum of ƒ free weights
Strength times per resistance 20 minutes ƒ universal
week, (sets to per session gym tubing
maximum ƒ
with rest ƒ 1 to 3 sets body weight
capability) ƒ
days in of 6 to 10
between repetitions
bouts
Muscular 2 or 3 low to ƒ minimum of ƒ free weights
Endurance times per moderate 20 minutes ƒ universal
week, resistance per session gym tubing
ƒ
with rest ƒ 3 sets of body weight
days in 16 to 20 ƒ
between repetitions
bouts
Flexibility daily slow and 10 to 12 ƒ static
controlled minutes ƒ
movement
Body 5 to 7 combination dependent on ƒ aerobic
Composition times per of intensities intensity ƒ anaerobic
week
resistance
Anaerobic alternate 90% of 2 to 3 ƒ sprinting
days 2 or maximum minutes per ƒ jumping
3 times heart bout
per week rate
Active Daily daily low to 30 to 60 ƒ gardening
Living / Health moderate minutes ƒ walking
intensity bowling
ƒ
Let’s do This:
1. Cardiovascular Frequency
2. Muscular fitness Intensity
3. Cardiovascular fitness Type
4. Flexibility Time
5. Muscular fitness Frequency
Answer Key
 References

Manitoba Fitness Council. Active Healthy People: Fitness Theory Manual.

Winnipeg, MB: Manitoba Fitness Council, n.d. ---. Resistance Training

Manual. Winnipeg, MB: Manitoba Fitness Council, n.d.

https://www.google.com/search?q=importance+of+participating+in+fi

tn

ess+and+health+activity&oq=importance&aqs=chrome.1.69i57j69i59l

2j 0l5.9460j0j7&sourceid=chrome&ie=UTF-8

https://www.edu.gov.mb.ca/k12/cur/physhlth/frame_found_gr11/r

m/ module_b_lesson_6.pdf https://www.verywellfit.com/f-i-t-t-

principle-what-you-need-for-

greatworkouts1231593#:~:text=principle%20helps%20you%20create%

20a,your%20goal s%20and%20fitness%20level.

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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