Name: ________________________________________ Grade & Section: _________________

Subject: PE & HEALTH 11 Teacher: ___________________________ Score: _____________

Lesson : Quarter 1 Week 2 LAS 1
Activity Title : FITT Goals Base on the Training Principles
Learning Target : Recognize the FITT Principles of Physical Activity
Reference/s : PE & Health Learner's SLM 2, MELC’s (PEH11FH-Ii-j-7)
LAS Writer : Jelieca H. Repolido & Arjie P. Lagulay

Principles of exercise are necessary to maximize the outcomes of the physical fitness program
and to modify the FITT – Frequency, Intensity, Type and Time
.

The Principles of Physical Activity

1. Overload Principle- It's the most basic concept that suggests something "more than
average" to make a change happen.
2. Principle of Progression- It is a gradual increase in everlasting effort or pressure that
is not achieved too slowly or too quickly.
3. Principle of Specificity- It means that overloading will precisely train the appropriate
body part to benefit.
4. Principle of Reversibility- Muscle production will take place if normal movement and execution
is carried out, and if the operation ceases, it will be reversed.

The FITT Principle of Physical Activity

Frequency -The level of exercise refers to the amount of times a week that physical activity is done.
Intensity- is the rate at which the activity is carried out.
Go over your recorded fitness results from the self – testing activity. Compute for your
THR following the procedure below.
Type
The type of activity shall be determined in accordance with the concept of development and the
specificity.

Time- is the duration of the physical exercise session. Inversely, the more intensive the job being
conducted, the shorter the time it is completed.

Cardiovascular Fitness Flexibility Muscular Strength and Endurance

Step Aerobics Stretching Squats
Walking Sit and reach Sit - ups
Jogging Lunges Dips

Direction: Encircle the letter of the correct answer.

1. It refers to the number of times a physical activity is done within a week.
a. Frequency b. time c. intensity d. Magnitude

2. Which among the statement below tells about the principle of progression
a. washing dishes to eating c. Dancing to sleeping
b. Stretching to jumping rope d. Bending to stretching

3. A basic exercise that evaluates the strength of the arms and abdominal muscles
as well as the flexibility of the shoulder joint.
a. Push-up b. squat c. Lunge d. trunk rotation

4. It refers to any bodily movement produced by skeletal muscles that increase

energy expenditure above basal level.
a. marketing b. physical activity c. stretching d. outing

5. Which of the following mention below is a moderate intensity physical activity

a. eating b. running c. heavy shoveling d. dancing

1
Name: ________________________________________ Grade & Section: _________________
Subject: PE & HEALTH 11 Teacher: ___________________________ Score:_____________
Lesson : Quarter 1 Week 2 LAS 2
Activity Title : FITT Goals Base on the Training Principles
Learning Target : Compute the target heart rate by following the given procedure
Reference/s : PE & Health Learner's SLM 2, MELC’s (PEH11FH-Ii-j-7)
LAS Writer : Jelieca H. Repolido & Arjie P. Lagulay

When you do physical activity, your heart is within the usual range, so you need to choose mild –
intense exercises that can make your heart beat within the Target Heart Rate THR range. To help
create a strong, healthy heart and lungs, it’s necessary to do physical activity at the right level of effort
(exercise intensity). The recommended range of exercise intensity for improving health-related physical
fitness is called your target heart rate (also known as THR and training heart rate). Your THR is 55 to
90% of your maximum heart rate (the highest number
of times your heart can beat in one minute).
Measuring Your Target Heart Rate
There are several ways to measure your heart rate:
Resting heart rate (HRrest) - Your heart rate when
you’re not doing any activity.
Maximum heart rate (HRmax) - The highest
number of times your heart can beat in one minute.
Target heart rate (THR / training heart rate) - The
rate your heart should beat during exercise in order
to get the most improvement in aerobic capacity (the
amount of oxygen your body uses). This is usually
expressed as a range. Your target heart rate is a
percentage of your maximum heart rate. So to
calculate your target heart rate, you have to first find out what your maximum heart rate is.
Go over your recorded fitness results from the self – testing activity.
Compute for your THR following the procedure below.
My Target Heart Rate

1. Get the Maximum Heart Rate: MHR = 220 – your age

2. Determine the Heart Rate Reserve: HRR = MHR - Resting Heart Rate
3. Take 60% and 80% of the HRR
a. 60% x HRR = .60 X 123
= 73.80 or 74 bpm
b. 80% x HRR = .80 X 123
= 98.40 or 98 bpm
4. Add each HRR to Resting Heart Rate (RHR) to obtain the
Target Heart Rate (THR) range.
a. 60% HRR 74 + 80 = 154 beats per minute
b. 80% HRR 98 + 80 = 178 beats per minute

Therefore, your target heart rate range is 154 to 178 beats

per minute.

Direction: Compute the target heart rate. Use another sheet of paper for the computation.
John is a Grade 11 student. He is 17 years old and he loves to play basketball.
How would you solve John’s Target Heart Rate?