Bato Rural Development High School

LEARNING ACTIVITY SHEET

In
PHYSICAL EDUCATION AND HEALTH 1
Week 4-5 Quarter 1

I. MOST ESSENTIAL LEARNING COMPETENCIES

1. Self-assesses health-related fitness (HRF). Status, barriers to physical activity
assessment participation and one’s diet.
2. Sets Frequency Intensity Time Type (FITT) goals based on training principles to
achieve and/or maintain health-related fitness (HRF).
3. 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.
4. Observes personal safety protocol to avoid dehydration, overexertion, hypo- and
hyperthermia during MVPA participation.

II. PRESENTATION OF THE LESSON

EXERCISE PRINCIPLES (FITT)

Principles of training using FITT formula

Frequency
The first thing to set up with your workout plan is frequency how often you 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.
In general, the exercise guidelines set out by the American College of Sports Medicine
give you a place to start when figuring out how often to work out:
For cardio: Depending on your goal, guidelines recommend moderate exercise five or
more days a week or intense cardio three days a week to improve your health. If you want
to lose weight, you'll want to work up to more frequent workouts, often up to six or more
days a week.
For strength training: The recommended frequency is two to three non-consecutive
days a week (at least one to two days between sessions). Your frequency, however, will
often depend on the workouts you're doing, because you want to work your muscles at
least two times a week. If you do a split routine, like upper body one day and lower body
the next, your workouts will be more frequent than total body workouts.

Intensity
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.
For cardio: For cardio, you will usually monitor intensity by heart rate, perceived exertion,
the talk test, a heart rate monitor, or a combination of those measures. The general
recommendation is to work at a moderate intensity for steady-state workouts. Interval
training is done at a high intensity for a shorter period of time. It's a good idea to have a
mixture of low, medium, and high-intensity cardio exercises so you stimulate different
energy systems and avoid overtraining.
For strength training: Monitoring the intensity of strength training involves a different set
of parameters. Your intensity is made up of the exercises you do, the amount of weight
you lift, and the number of reps and sets you do. The intensity can change based on your
goals. If you are a beginner looking to build muscle stability and endurance, use a lighter

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weight and do fewer sets with high repetitions: two or three sets of 12 to 20 reps. If your
goal is to grow muscle, do a higher number of sets with a moderate amount of repetitions
(for instance, four sets of 10 to 12 reps each). If you want to build strength, use heavy
weights to do a more set with fewer reps (five sets of three reps each, for example).

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 type of workout you're doing.
For cardio: The exercise guidelines suggest 30 to 60 minutes of cardio but the duration
of your workout depends on what you're doing.1 If you're a beginner, you might start with
a workout of 15 to 20 minutes. If you're doing steady-state cardio, such as going for a run
or getting on a cardio machine, you might exercise for 30 to 60 minutes. If you're doing
interval training and working at a very high intensity, your workout will be shorter, around
20 to 30 minutes. Having a variety of workouts of different intensities and durations will
give you a solid, balanced cardio program.
For strength training: How long you lift weights depends on the type of workout you're
doing and your schedule. For example, a total body workout could take up to an hour,
whereas a split routine could take less time because you're working fewer muscle groups.

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.
For cardio exercise: Cardio is easy to change, since any activity that gets your heart rate
up counts. Running, walking, cycling, dancing, and the elliptical trainer are some of the
wide variety of activities you can choose. Having more than one go-to cardio activity is
the best way to reduce boredom, and your body needs variability along with progressive
overload.
For strength training: Strength training workouts can also offer variety. They include any
exercise where you're using some type of resistance (bands, dumbbells, machines, etc.)
to work your muscles. Bodyweight exercises can also be considered a form of strength
training. You can easily change the type of strength workouts you do, from total body
training to adding things like supersets or pyramid training to liven things up

FITT PRINCIPLE
Beginner 3-5 days per week
F Frequency of Exercise How Often
Moderate to High 5-7 days per week
Beginner Less than 145 BPM
I Intensity of Exercise How Hard
Moderate to High 145-186 BPM
Beginner 20-30 minutes
T Time of Exercise How Long
Moderate to High 30-60 minutes
Which A continuous activity that is Aerobic
T Type of Exercise
Exercise (contains oxygen)

According to WHO, Intensity refers to the rate at which the activity is being performed or
the magnitude of the effort required to perform an activity or exercise. It can be thought of
"How hard a person works to do the activity".
The intensity of different forms of physical activity varies between people. The intensity of
physical activity depends on an individual’s previous exercise experience and their
relative level of fitness. Consequently, the examples given below are provided as a guide
only and will vary between individuals.

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Metabolic Equivalents (METs) are commonly used to express the intensity of physical
activities. MET is the ratio of a person's working metabolic rate relative to their resting
metabolic rate. One MET is defined as the energy cost of sitting quietly and is equivalent
to a caloric consumption of 1kcal/kg/hour. It is estimated that compared with sitting quietly,
a person's caloric consumption is three to six times higher when being moderately active
(3-6 METs) and more than six times higher when being vigorously active (>6 METs)

Here is the example on how you compute your MET

• METs x 3.5 x BW (kg) / 200 = Kcal/min.
• For example, Shane is a 40-year old male who weighs 195 pounds. You can use this
formula to determine how many calories per minute he uses during some of his regular
activities:
• 2 hours of bicycling @ 12.0 mph (METs: 8.0)
• 8.0 x 3.5 x 88.6 / 200 = 12.4 Kcal/min x 120 = 1488 Kcal
• 45 minutes of resistance training – explosive effort (METs: 5.0)
• 5.0 x 3.5 x 88.6 / 200 = 7.8 Kcal/min x 45 = 351 Kcal
Online MET Calculator: http://lamb.cc/calories-burned-calculator/

In order to get the most out of your training, you must follow some basic simple training
principles which are overload, specificity, reversibility, and variance. Overload means we
must put our bodies under more stress than normal in order for adaptive changes to be
made. Specificity relates to ensuring the training done is specific to the sport or activity.

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Reversibility means if you don’t keep it up you will lose it and variance relates to varying
the training activities.

FOUR PRINCIPLES OF TRAINING

Overload
In order to progress and improve our fitness, we have to put our bodies under additional
stress. Applying this training principles will cause long-term adaptations, enabling our
bodies to work more efficiently to cope with this higher level of performance. Overloading
can be achieved by following the acronym FITT:

• Frequency: Increasing the number of times you train per week

• Intensity: Increasing the difficulty of the exercise you do. For example, running at 12
km/h instead of 10 or increasing the weight you are squatting with.
• Time: Increasing the length of time that you are training for each session. For example,
cycling for 45 minutes instead of 30.
• Type: Increase the difficulty of the training you are doing. For example, progress from
walking to running.

Specificity
This principle relates to the type of training that you do. It should be specific to you and
your sport. You should train the energy system which you use predominantly (i.e. don’t
run 5,000 meters in training if you’re a sprinter!) and the fitness and skill components most
important to your sport, for example, agility, balance or muscular endurance.
significantly. Your general fitness will improve so therefore your running may also
improve, not nowhere near as much as if you focus son on running instead of swimming.
You should also test the components which are important in your sport to see your
strengths and weaknesses. With this information, you can focus on improving your weak
points.

Reversibility
Use it or lose it! Basically, if you stop training then the improvements you have made will
be reversed. So if you are ill or have a holiday and do not train for a period of time (even
as little as a week) you may not be able to resume training at the point where you left off.

Variance
Try to vary your training, to keep you interested and to give your body a different
challenge. Remember a change is as good as a rest. Many professional athletes will play
a completely different sport in-between their main season, to keep their fitness up whilst
still having a rest!
A training method is the form of exercise you select to improve your fitness. The training
method selected has a significant impact on training outcomes. Training must be relevant
to your goals; this refers to the training principle of specificity. Those interested in
improving strength and power may use weight or plyometric training whereas someone
wanting to improve their cardiovascular fitness may use continuous, fartlek or interval
training.

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Training methods to improve speed, strength, and power

Resistance training
This training method improves strength, power or muscular endurance. The area of fitness
developed is determined by the resistance, repetitions, and sets performed. Resistance
training can be performed using dumbbells, barbells, resistance machines, pulleys, body
weight or equipment such as kettlebells, resistance bands or sandbags.

A performer completes a specific number of repetitions and sets depending on their goals.
The intensity of weight training can be calculated through working out your one max rep
and then working at a percentage of their one max rep.

 To develop strength and power, an individual will perform 3-5 sets of 3-5 reps at
85-95 % of their 1 rep max rep
 To develop muscular hypertrophy (increased muscle size and strength) an
individual will perform 3-5 sets of 8-12 reps at 70-80 % 1 rep max
 To develop muscular endurance, an individual will perform 2-3 sets of 12-20 reps
at approximately 60 % of their 1 rep max.

The idea of resistance training is to contract a muscle against a resistance. The exercises
selected must relate to the muscle groups used in sport and your training goals. A sprint
cyclist, for example, would focus on strength training in their leg muscles. Often, 6-8
exercises are performed, starting with compound (large) exercises such as the squat,
deadlift or bent over rows and finishing with isolation (small) exercises such as bicep curls
or lateral raises.
Example of a whole-body muscular hypertrophy training session. Perform 3 sets of 10
repetitions of the following exercises with 2 minutes rest in between sets.

Plyometric training

Plyometric training is used to increase power (strength x speed) and strength, this
translates to higher jumps and faster sprint times. It typically involves bounding, hopping
or jumping style exercises but can include medicine ball work or box work. Plyometric
training involves an eccentric (lowering and landing) contraction where muscles lengthen
under tension (downward phase of a squat) followed by a concentric contraction, where
muscles shorten under tension (upwards phase of a squat).

The eccentric phase, or landing phases, involves the pre-loading of the agonist muscle,
the concentric phase, or take-off phase, uses the stored energy to increase the force of
movement, resulting in a more powerful contraction. This type of training is very
demanding on the body, usually, 3-5 sets of 3-5 repetitions are performed. Read more on
plyometric training

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Training methods to improve cardiovascular fitness and muscular endurance

Continuous training
Involves low-intensity exercise for long periods of time without a rest or break. A performer
normally performs continuous training for a minimum of 20 minutes in their aerobic training
zone (60-80 % of heart rate max). An example continuous training workout could be a 30-
minute run at 60 % heart rate max. Adjusting the pace or effort of the activity can vary the
exercise intensity, for example instead of running at 60 % heart rate max, increase to 70
%.

Fartlek training
Fartlek is a Swedish word for speed play and is a form of continuous training during which
the speed or terrain of the activity is varied so that both aerobic and anaerobic energy
systems are stressed. This could involve periods of sprinting, jogging or walking or could
include uphill, downhill and flat running. Due to the nature of the different intensities, this
type of training is useful for improving cardiovascular fitness, muscular endurance, speed,
recovery times and lactate threshold (the amount of lactate acid you can tolerate). This is
often a more demanding form of training compared to continuous training due to the higher
intensities. Example of fartlek training sessions:

Interval training

Involves periods of exercise or work followed by periods of rest. It is effective at improving

cardiovascular fitness, muscular endurance, speed, recovery times and lactate threshold.
Typically, interval training involves a work-rest ratio of 1-2, for example, exercising for 30
seconds, resting for one minute. The length of work periods and rest is dependent on your
intended outcome.
An example interval training workout:
• 30 seconds hard
• 1-minute active res
• Complete 10 rounds

Circuit training
This involves a series of exercises, known as stations, being performed one after the
other. Typically, circuit training involves 8-10 stations performed for a certain number of
repetitions or time. When planning a circuit, it is important to vary the muscle group you
work and think about the number of repetitions or time spent on each station. A circuit can
be designed to develop any aspect of fitness but tends to be used for general body
conditioning.

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 III. ACTIVITIES
Activity 1: My Fitness Program!
(ANSWER HERE!)
Directions: Make a design of your fitness program using the table below. You may
include PAs (Physical Activities) OR EXERCISES from the presented lesson. You are
encouraged to perform your created fitness program, for at least 2 months (no proof of
performance needed, your willingness to perform will determine the realization of the task
For this activity, kindly submit your created fitness program plan to your PE teacher.

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Frequency

Intensity

Time

Type

Prepared by:

NICK IVAN D. TIMAJO

Teacher I
Checked by:
PIO T. TELEG JR. SALVADOR L. FLORES ANNABEL B. TENDENILLA
Master Teacher II Head Teacher III Head Teacher V
SONIA V. PRENSADER
Principal II