PHYSICAL EDUCATION AND HEALTH

LEARNING ACTIVITY SHEET

QUARTER 1 – MELC 2

NAME OF LEARNER: ________________________ GRADE and SECTION: ________

DATE: __________________
I. LEARNING COMPETENCY
Sets Frequency Intensity Time Type (FITT) goals based on training principles to
achieve and/or maintain health-related fitness (HRF).
Code: PEH11FH-Ii-j-7
II. BACKGROUND INFORMATION FOR LEARNERS

Health a state of complete physical, mental and social well-being and not merely the
absence of disease and infirmity while lifestyle are the habits, attitudes, taste, moral
standards, and economic level that together constitute the mode of living of an individual
group. A healthy lifestyle helps to keep and improve a person’s health and well-being. The
purpose of having a well-planned activity is to improve the quality of the lifestyle of an
individual which includes exercises, eating habits and health-related fitness.
F.I.T.T Principle is a basic philosophy of what is necessary to gain a training affect from
an exercise program. This is a tried-and-true method of putting together an efficient workout
plan.

Components of the F.I.T.T Principle

1. Frequency
This refers on how often you exercise. This depends on the variety of factors including
the type of activity you will do, how hard you are working, your fitness level and goals.
2. Intensity
This has to do with how hard you work during the exercise or activity. How you can
change the intensity depends on the activity.
3. Time
This is about how long you exercise during each session. There is not one rule on how
long you should exercise and will typically depend on your fitness level and the type of
workout you are doing.
4. Type
This refers on to whether you do aerobics or strength training during your exercise
session and the specific exercises you select for each.

Type of Exercises under the F.I.T.T

1. Cardio Exercises
Are exercise that increases heart and breathing rates and improves the function of the
heart, lungs, and circulatory system.
2. Strength Training
Is a system of physical conditioning in which muscles are exercised by being
worked against an opposing force to increase strength.

Fitness development can be achieved through proper exercises. Improper exercise

program may lead to overuse injuries. Through the Principles of Physical Activity, it guides the
exercise program to be safe and effective. Here are the Principles of Exercise Training:

1. PRINCIPLES OF OVERLOAD – the most basic of all fitness training principle. It

specifies that you must perform physical exercise than normal amounts to get an improvement
in physical fitness and health benefits.
2. PRINCIPLES OF SPECIFICITY – indicates that a person must train a specific energy
system and specific muscles group in order for them to improve.
3. PRINCIPLES OF PROGRESSION – indicates that load could be increased gradually
overtime to remain effective and safe for best results.
4. PRINCIPLES OF VARIATION – alternating hard workouts to easier workouts.
 5. PRINCIPLES OF RECOVERY – incorporating time to rest into the fitness program aids
the body in this effort

Exercises has three components: warm-up, exercise load and cool down.
1. Warm-up - At least 5 to 10 minutes of low to moderate intensity aerobic exercise or
resistance exercise with lighter weights.
2. Conditioning -15 to 60 minutes of aerobic, resistance, neuromuscular, and/or sport
activities
3. Cool-down - At least 5 to 10 minutes of low to moderate intensity aerobic exercise or
resistance exercise with lighter weights

III. ACCOMPANYING LEARNING MATERIALS

Health Optimizing Physical Education 1 (H.O.P.E 1), Alternative Delivery Mode, Quarter 1 –
Module 1: The Healthiest and Fittest ME

Physical Education and Health, Volume I, pages 17 – 27, First Edition, 2020.
By: Lualhati Fernando-Callo; Peter Fermin Dajime.

IV. ACTIVITY PROPER

Activity 1.
Identify the pictures. Answer the guide questions below.

Guide Questions:
1. Who are in the pictures?
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
2. In what specific sport they are known?
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
 3. What specific components of physical fitness do they need to achieve to become
successful in their specific sport?
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
4. As a student, can you also train or exercise like an athlete? How will you discipline
yourself?
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________

Activity 2.
Make your own simple exercise program that can be done at home following the F.I.T.T.
Principle to maintain your HRF.

TIME INTENSITY/ TYPE FREQUENCY

REPETITIONS
7:30 – 8:30 15 Squats and Push Ups Twice a week

V. REFLECTION
Organize a fitness event at home. Then, write a reflection about the event you
organized.

VI. ANSWER KEYS

Answer may vary.

Prepared by:

RIZA I. SIBULLAS
Teacher III

Checked by:

BOBY ROSE R. RICAFORTE

Master Teacher III

Approved:

REBECCA R. IBARRETA
EPS Coordinator