Department of Education

SCHOOLS DIVISION OF CAMARINES SUR

LEARNING ACTIVITY SHEET IN PHYSICAL AND EDUCATION 2

Worksheet No.5 Quarter 3
FITT GOALS BASED ON TRAINING PRINCIPLES (2 WEEKS)

Name of Student:
Learning Area-Grade Level:
Date:

The COVID-19 pandemic is a massive global health crisis (Bravel et al., 2020)
and it has tremendous impact in our lives. It is an unprecedented time wherein
extensive policies are put into place, restricting people’s day-to-day activities and
several people were asked to stay at home to avoid the spread of the deadly disease.
These drastic measures make people spend much of their time at home and have far
fewer opportunities to be physically active because movements outside their homes
are being restricted. The FITT goals based on training principles are designed to
promote active engagement in physical activities to attain the highest level of fitness
despite the current situation. It is important to note that physical activities (PA) and
exercises not only maintain physical and psychological health but also help our body
to respond to the negative consequences of several diseases (Owen et.al, 2020: Lavie
et al., Jimenez et al. 2020)

Set FITT goals based on training principles to achieve and/or maintain HRF.
(PEH11FH - IIi-j-7)
At the end of the learning activities, the students should be able:
1. understand what FITT Principles stand for;
2. recognize that these principles serve as guide in creating a
SMART fitness program to attain the maximum level of fitness;
3. make their own daily fitness record using the FITT principles to
improve or maintain their level of fitness.

Address: Freedom Sports Complex, San Jose, Pili, Camarines Sur

Email: deped.camsur@deped.gov.ph
Website: www.depedcamsur.com
Telephone No: (telefax) 8713340 |1
PRACTICE TASK 1
Directions: Loop a Word. Find the words listed in the table below.
Encircle or mark your answers on the puzzle.

P R O G R E S S I O N
H R R E T X D E L V E
Y F I T N E S S W E L
S R G N T R T U O R B
I E I X C C E S E L I
C Q N E R I E I Q O S
A U A E A S P D C A R
L E L R N E Y L R D E
L N O T M S T T E E V
Y C C I F I C E P S E
T Y T I S N E T N I R

Progression Fitness Disuse Overload Specific Principles

Physical Type Time Reversible Frequency Intensity Exercise

PRACTICE TASK 2
SETTING my FITT Goals the SMART Way!
Review the results of your Physical Fitness Tests, then identify the health-
related fitness that you got fair, poor, and needs improvement. Based on the PFT
results, set your SMART (Specific, Measurable, Attainable, Realistic, and Timely)
fitness goals by applying the FITT principles to achieve/maintain your health-related
fitness.

Principle Sample Your FITT Goal

FREQUENCY (how often) 3-4 times a week

INTENSITY (how hard) 3 sets (10-20 repetitions)

TIME (how long) 30- minutes

Address: Freedom Sports Complex, San Jose, Pili, Camarines Sur

Email: deped.camsur@deped.gov.ph
Website: www.depedcamsur.com
Telephone No: (telefax) 8713340 |2
 TYPE (what kind) *
Push up (Poor Result)
Cardio-vascular
endurance, Muscular
strength, Muscular
endurance, Flexibility,
Weight Loss (BMI)

PRACTICE TASK 3
Let’s Move!
Based on your FITT Goals, make a FITNESS Work-Out Plan. Be
guided with the Rubrics being shown on the next page.

My FITNESS Work-out Plan

Goal: (Why is there a need for you to engage in physical activity? Please be specific
with your answer)
Date of Implementation: (when will you start conducting your plan?).
Note: You will implement this plan for the whole duration of the second semester (14 weeks).

Principle MON. TUE. WED. THUR. FRI. SAT. SUN.

FREQUENCY
(how often)

INTENSITY
(how hard)
FAMILY/CHURCH DAY
TIME
(how long)
TYPE
(what kind) *
Cardio-
vascular
endurance,
Muscular
strength,
Muscular
endurance,
Flexibility,
Weight Loss
(BMI)

Address: Freedom Sports Complex, San Jose, Pili, Camarines Sur

Email: deped.camsur@deped.gov.ph
Website: www.depedcamsur.com
Telephone No: (telefax) 8713340 |3
REFLECTION

Make a creative FITNESS JOURNAL every week by answering the following

questions based on your personal experience upon conducting the activities. Your
work will be rated according to the attached Rubrics. (This Fitness Journal must be
included in your Fitness Work-out Plan)

1. How do you feel while doing the activities?

2. What difficulties did you encounter in performing the activities?
3. How did you overcome these difficulties to achieve your goals?

Rubrics for FITNESS Work-out Plan

SCORE 4 3 2 1
Work-Out Complete, Almost Incomplete and Irrelevant at all
Plan Legible, and complete, illegible and not
realistic legible, and so realistic
realistic
Activity Appropriate to Almost Not appropriate to Not appropriate
Selection the component appropriate to achieve the over- to the goal set.
selected. the all goal. One Activities need to
Activities are component activity is relevant be re-worked to
relevant. selected. but will not help fit the scope of
Activities are reach the goal the plan.
relevant.
FITT Appropriate, Almost Activity is not Activity is totally
Application relative, appropriate, correct, not correct
achievable, and relative, inappropriate,
measurable achievable, and relative
and
measurable
Goals Goal is Almost Few of the goal is Not able to apply
measurable, measurable, measurable, the pillars of
achievable, achievable, achievable, setting goals to
specific, and specific, and specific, and the task
realistic realistic realistic

Total Highest Possible Points: 16

Address: Freedom Sports Complex, San Jose, Pili, Camarines Sur

Email: deped.camsur@deped.gov.ph
Website: www.depedcamsur.com
Telephone No: (telefax) 8713340 |4
 Rubrics for FITNESS Journal Writing

Total Highest Possible Points: 15

Books
Callo, L.F., Dajime, P.F., (2017). Physical Education and Health
(First ed., Vol.1). Rex Book Store, Inc.

Cawan, K.G.R., (2016). Diwa Senior High School Series: Physical Education and
Health Module, Diwa Learning Systems

Online Sources
Bjoraker, J. (2020, June 7). Farnsworth Aerospace. Retrieved from Goggle:
https://www.spps.org/Page/18206
Department of Education. (2020, June 9). Retrieved from Goggle:
https://www.deped.gov.ph/wp-
content/uploads/2019/12/DO_s2019_034.pdf

Health-Related Physical Fitness. (2020, June 6). Disease Prevention and Healthy
Lifestyle. Retrieved from https://courses.lumenlearning.com/suny-
monroecc-hed110/chapter/health-benefits-of-physical-activity/

Address: Freedom Sports Complex, San Jose, Pili, Camarines Sur

Email: deped.camsur@deped.gov.ph
Website: www.depedcamsur.com
Telephone No: (telefax) 8713340 |5
Healthy.SD.Gov. (n.d.). Retrieved from Goggle: https://healthysd.gov/use-the-fitt-
chart-to-get-fit/
Journal Writing Rubrics. (2020, June 9). Retrieved from Goggle:
http://eettphillips.pbworks.com/w/page/30507983/Journal%20Writing%2
0Rubric
SlideShare. (2020, June 7). Retrieved from Goggle:
https://www.slideshare.net/hanneq1/the-physical-fitness-test

TeacherPH. (2020, June 7). Retrieved from Goggle:

https://www.teacherph.com/deped-revised-physical-fitness-tests-
manual/

Prepared by: AZENITH A. ESPIRITU, T I, Bula NHS, SDO, Cam. Sur

Quality Assured by: LORNA N. MISOLAS, TIII, Pamukid NHS, SDO, Cam.Sur

Validated by: GILBERT A. FILIPINO, TIII, Medroso- Mendoza NHS, Cam.Sur

Reviewed by: IMELDA A. NARDO, EPS- MAPEH SDO CAM.SUR

Layout Artist: MARK JOSEPH I. NAPOD, T II, Lourdes PHS, SDO, Cam. Sur

Address: Freedom Sports Complex, San Jose, Pili, Camarines Sur

Email: deped.camsur@deped.gov.ph
Website: www.depedcamsur.com
Telephone No: (telefax) 8713340 |6