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HEALTH OPTIMIZING PHYSICAL EDUCATION 1

Quarter 1. SMILE 2

I. INTRODUCTORY CONCEPT

Hi learners! Do you still remember the benefits of Physical activities that you did in the previous
days? Do you know that most people could name some or all the benefits of being physically fit? There
are some involved to avoid illness, disease, and injury, look better, and have more energy. Below is the
diagram of health benefits of being physically fit.

Figure 1.https://opt.net.au/optimum-life/difference-fitness-and-health.

Fitness involves activity of some sort that stimulates various systems of the body and maintains
a certain condition within the body. Health, on the other hand, involves every system of the body and
is only achieved through a lifestyle that supports health.

II. LEARNING COMPETENCY

• Sets Frequency Intensity Time Type (FITT) goals based on training principles to
achieve and/or maintain health-related fitness (PEH11FH-Ii-j-7)
• 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 (PEH11FH-Ia-t-8)

RO_HOPE 1 _Grade 11_Q1_LP 2


III. ACTIVITIES

ELICIT:
Activity no. 1

Let us test first your prior knowledge of our topic today. Using of the
illustration, identify the meaning of the FITT principle. Write your answer in your
notebook

Figure 2. https://www.verywellfit.com/f-i-t-t-principle-what-you-need-for-great-workouts-1231593

ENGAGE:
Activity no. 2
Taken from Physical Education 1 (HOPE 1)

Record the amount of time you spend doing physical activity light, moderately and
vigorously activity each day and calculate your daily total.

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Light
Physical
activity
Moderate
Physical
Activity
Vigorous
Physical
Activity

RO_HOPE 1 _Grade 11_Q1_LP 2


Total number of minutes active in each category.

Light Physical Activity Moderate Physical Activity Vigorous Physical Activity

According to World Health Organization, the number of minutes recommended for Physical
Activity for Children and adolescents aged 5–17-year Children and adolescents aged 5-17 years
each intensity are follows.

Light Physical Activity Moderate Physical Activity Vigorous Physical Activity

60 minutes of activity 30 to 60 minutes of activity 20 to 30 minutes of activity Ex:


Ex: Walking, stretching, easy Ex: hand washing of cloths, scrubbing of the floor, running
gardening, cooking, folding walking steers up and down, steers up and down, aerobics,
cloths, biking, dancing, aerobics, jogging, basketball, fast
dancing

Look at the time you spent in physical activity. Compare it with the recommended time that
you should be spent for each activity on the table above.
What can you say:
__________________________________________________________________________________
__________________________________________________________________________________
In your opinion, do need improvements? If so, What do you think are some of the
improvements/changes or plans that you need to do?:
__________________________________________________________________________________
__________________________________________________________________________________

RO_HOPE 1 _Grade 11_Q1_LP 2


EXPLORE:
Activity no.3
Using the scrambled letters in column A, give the word/s of being describe on the column B.
Write your answer on the space provided.
1. YCQFREENQ ___________________ refers to the frequency of exercise
undertaken or how often you
exercise.

2. NETTINSIY ___________________ refers to the intensity of exercise


undertaken or how hard you exercise.

3. MEIT ___________________ refers to the time you spend


exercising or how long you exercise
for.

4. EPYT ___________________ refers to the type of exercise


undertaken or what kind of exercise
you do.
EXPLAIN:

What Is F.I.T.T.?

Understanding the F.I.T.T. principle helps you create a workout plan that will be more effective
in reaching your fitness goals. F.I.T.T. stands for frequency, intensity, time, and type of
exercise. These are the four elements you need to think about to create workouts that fit your goals and
fitness level. Learn how the F.I.T.T. principle works.

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.

• Cardio workouts

Cardio workouts are usually scheduled more often. 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.

• Strength Training

The recommended frequency for strength training is two to three non-consecutive days a
week. You should have 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.

RO_HOPE 1 _Grade 11_Q1_LP 2


Intensity

What do we mean when we talk about light intensity, moderate intensity, and vigorous intensity
physical activity? The intensity of physical activity is related to how hard our body works while doing
that activity. Typically, the intensity of physical activity can be described as light, moderate, or
vigorous.

➢ Light intensity activities are those that require standing up and moving around, either in the
home, workplace, or community. Some examples include:

• Housework like hanging out the washing, ironing, and dusting


• Working at a standing workstation.

➢ Moderate intensity means that the activities require some effort, but you can still talk while
doing them. Examples of moderate intensity activities include:

• Brisk walking
• Recreational swimming
• Social tennis
• Cleaning the windows at home.

➢ Vigorous intensity means that the activities lead to harder breathing or puffing and panting
(depending on your fitness). Examples of vigorous intensity activities include:

• Aerobics
• Jogging
• Many competitive sports
• Lifting, carrying and digging.

Some of your moderate intensity physical activity can be achieved through day-to-day
movement (e.g., walking briskly to catch a bus), through planned leisure activities and through your
job. Doing vigorous intensity physical activity can have additional health benefits and may be built into
your day, perhaps with a bit more planning.

As well as increasing your amount of physical activity, it is important to reduce your amount
of sedentary behavior. Sedentary behavior refers to time spent sitting or lying down (except when
sleeping), with very little energy expenditure.

Examples of sedentary activities include:

• Sitting at work
• Watching TV
• Reading
• Sewing
• Computer use for non-active games or social networking
• Sitting in a car, train, bus, or tram.

If you have health problems, haven’t been physically active for a while, are pregnant or over 65
years of age, your health professional can advise you about the best physical activities for you. Further
information about physical activity is available in this guide for pregnant women, for children,
for teenagers and for the over 65s.

RO_HOPE 1 _Grade 11_Q1_LP 2


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.

• Cardio Workouts

There are different ways that you can measure your workout intensity. 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. 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.

• 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 your goal is to grow muscle, do a higher number of sets with a moderate number 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 sets 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.

• Cardio Workouts

The exercise guidelines that suggest 30 to 60 minutes of cardio, but the duration of your
workout depends on what you're doing.

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.

• Strength Training

How long you lift weights will also depend 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.

RO_HOPE 1 _Grade 11_Q1_LP 2


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.

• Cardio Workouts

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.

• 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.

How Do I Assess My Fitness Level?

You probably have some idea of how fit you are but assessing and recording baseline fitness
scores can give you benchmarks against which to measure your progress. To assess your aerobic and
muscular fitness, flexibility, and body composition, consider recording:

✓ Start recording your pulse rate.

First Things First: Resting Heart Rate Your resting heart rate is the number of times your heart
beats per minute when you’re at rest. A good time to check it is in the morning after you’ve had a good
night’s sleep, before you get out of bed.

For most of us, between 60 to 100 beats per minute (bpm) is normal. The rate can be affected
by factors like stress, anxiety, hormones, medication, and how physically active you are. An athlete or
a more active person may have a resting heart rate as low as 40 beats per minute.

When it comes to resting heart rate, lower is better. It usually means your heart muscle is in
better condition and doesn’t have to work as hard to maintain a steady beat. Studies have found that a
higher resting heart rate is linked with lower physical fitness and higher blood pressure and body weight.

For moderate-intensity physical activity, your target heart rate should be between 64%
and 76% of your maximum heart rate. You can estimate your maximum heart rate based on your
age. To estimate your maximum age-related heart rate, subtract your age from 220. For example, for a
50-year-old person, the estimated maximum age-related heart rate would be calculated as 220 – 50 years
= 170 beats per minute (bpm). The 64% and 76% levels would be:

• 64% level: 170 x 0.64 = 109 bpm, and


• 76% level: 170 x 0.76 = 129 bpm

RO_HOPE 1 _Grade 11_Q1_LP 2


This shows that vigorous-intensity physical activity for a 35-year-old person will require that
the heart rate remains between 142 and 172 bpm during physical activity.

✓ Record how many standard or modified pushups you can do at a time


✓ How far you can reach forward while seated on the floor with your legs in front of you
✓ Your waist circumference, just above your hipbones
✓ Your body mass index to obtain your BMI

What are the principles of exercise that I can use as my guide in my fitness plan?

A successful exercise program incorporates a number of general principles in order to make the
training safe and effective, helping us to achieve our goals.

Principle of Individual Differences

The principle of individual differences simply means that, because we all are unique
individuals, we will all have a slightly different response to an exercise program. This is another way
of saying that "one size does not fit all" when it comes to exercise. Well-designed exercise programs
should be based on our individual differences and responses to exercise. Some of these differences have
to do with body size and shape, genetics, past experience, chronic conditions, injuries, and even gender.
For example, women generally need more recovery time than men,1 and older athletes generally need
more recovery time than younger athletes.

Principle of Specificity

We've all heard the phrase, "Practice makes perfect." Well, this is the Principle of Specificity
in action. This principle simply states that exercising a certain body part or component of the body
primarily develops that part. The principle of specificity implies that to become better at a particular
exercise or skill, you must perform that exercise or skill. A runner should train by running, a swimmer
by swimming and a cyclist by cycling. While it's helpful to have a good base of fitness and to do general
conditioning routines, if you want to be better at your sport, you need to train specifically for that sport.

Principle of Overload

The exercise science principle of overload states that a greater than normal stress or load on the
body is required for training adaptation to take place. What this means is that in order to improve our
fitness, strength or endurance, we need to increase the workload accordingly. In order for a muscle
(including the heart) to increase strength, it must be gradually stressed by working against a load greater
than it is accustomed to. For adaptation to occur the volume of exercise must overload the body in some
way in line with the capacity of the individual to cope with that overload.

Principle of Progression

The principle of progression implies that there is an optimal level of overload that should be
achieved, and an optimal time frame for this overload to occur. A gradual and systematic increase in
the workload over a period of time will result in improvements in fitness without risk of injury. If
overload occurs too slowly, improvement is unlikely, but overload that is increased too rapidly may
result in injury or muscle damage. For example, the weekend athlete who exercises vigorously only on
weekends violates the principle of progression and most likely will not see obvious fitness gains. The
Principle of Progression also stresses the need for proper rest and recovery. Continual stress on the body
and constant overload will result in exhaustion and injury. You should not train hard all the time, as
you'll risk overtraining and a decrease in fitness.

RO_HOPE 1 _Grade 11_Q1_LP 2


Principle of Adaptation

Adaptation refers to the body's ability to adjust to increased or decreased physical demands. It
is also one way we learn to coordinate muscle movement and develop sports-specific skills, such as
batting, swimming freestyle, or shooting free throws. Repeatedly practicing a skill or activity makes it
second-nature and easier to perform. Adaptation explains why beginning exercisers are often sore after
starting a new routine, but after doing the same exercise for weeks and months they have little, if any,
muscle soreness. Additionally, it makes an athlete very efficient and allows him to expend less energy
doing the same movements. This reinforces the need to vary a workout routine if you want to see
continued improvement.

Activity 4.
Taken from Health Optimizing Physical Education 1 Quarter 1 – Module 3: Set Fitness Goal Engaging in Moderate to Vigorous Physical
Activity, Department of Education – Region IV-A CALABARZON

Complete the statements below. Write your answer in your paper.

1. I discovered that exercise is_______________________.

2.I discovered that the four techniques in getting the heart beat per minute
are________________________________________________________________________.

3. I believed that muscular strength and bone strengthening exercise are_______.

4. I learned that moderate and vigorous physical activity are _______________________.

5. Being physically fit can be ___________________________________________.

Activity no. 5

Direction: make a Fitness Plan base on the table below. It will serve as a guide for you in
creating your own Fitness Plan.

RO_HOPE 1 _Grade 11_Q1_LP 2


Cardiovascular Muscular Muscular Flexibility
Endurance Endurance Strength

Frequency

Intensity

Time

Type

EVALUATE:
Directions: Read each item carefully and write the letter of the correct answer on your answer
sheet.
1. Which illustrate the meaning of progression?
a. Start fast to improve quickly
b. Start easy and go for a long time
c. Change from running to tennis
d. Slowly increasing the amount of exercise
2. This term refers to how often you exercise
a. Intensity c. duration
b. Frequency d. specificity
3. Which of the following, refers to the body's ability to adjust to increased or decreased
physical demands?
a. Adaptation c. progression
b. Overload d. specificity
4. Which of the following is a sedentary activity?
a. Standing long jump c. Running
b. Watching TV d. Jumping
5. Which of the following term used to how hard you exercise?
a. Type c. Duration
b. Frequency d. intensity
6. Which of the following term used for gradual increase in activity over time?
a. Specificity c. Intensity
b. Progression d. individuality
7. Which of the following is a vigorous exercise?
a. Jogging c. Watching TV
b. Brisk walking d. Cleaning windows
8. Which of the following is not a moderate physical activity?
a. Watching TV c. Surfing the Internet
b. Recreational swimming d. Jogging
9. Which of the following Physical activity is not a cardiovascular endurance?
a. Walking c. Jogging
b. Push ups d. Hiking
10. Which of the following is not a strength training?
a. Standing long Jump c. Playing Chess
b. Weightlifting d. curl ups

RO_HOPE 1 _Grade 11_Q1_LP 2


IV. REFLECTION

I have learned that ________________________________________________________


___________________________________________________________________________
___________________________________________________________________________

I wish to ask my teacher about _____________________________________________


___________________________________________________________________________
___________________________________________________________________________

V. ANSWER KEY

Elicit: Activity no.1


F- frequency
I-intensity
T- time
T- type

Explore: Activity no. 3


1. Frequency
2. Intensity
3. Time
4. Type

EVALUATE:
1. D 2. B 3. A 4. B 5. D
6. B 7. A 8. D 9. B 10. C

VI. REFERENCES

https://opt.net.au/optimum-life/difference-fitness-and health

https://www.verywellfit.com/f-i-t-t-principle-what-you-need-for-great-workouts-1231593

https://www.who.int/newsroom/factsheets/detail/physicalactivity#:~:text=living%20with%20disabil
ity%3A,should%20do%20at%20least%20150%E2%80%93300%20minutes%20of%20moderate%2Dint
ensity,intensity%20activity%20throughout%0the%20week

file:///C:/Users/DepEd/Downloads/healthy_eating_phys_act_gr8.pdf

https://stretchcoach.com/articles/fitt-principle/

https://healthyweight.health.gov.au/wps/portal/Home/get-informed/physical-activity-and-
sedentary-behaviour/levels-of-physical-activity
intensity/!ut/p/a1/jZDBDoIwDIafhQdYVgYBPCIYNyNcjBF3MVOnLMFB2CTBpxe5GpGe2uT70vbHHBeY
a9 pu7Cq1qL6zDw4UbJaucR32TrYJMDCKI-y3CU7zxuA4wAk65j64RYA_IgAS5c0DRcZAAvm-

RO_HOPE 1 _Grade 11_Q1_LP 2


fCjYvjnb2YsIG2WZHfMG2FLpPStxkVT9kZdRIXExapO2R4JfUVGXqW2ou3RWZZDDPWzxUUlO1kZVN_Q
t6S0ldoMHT5gPl4ylcQITLzaPPbFa0tBxY7zBlWAShY!/dl5/d5/L2dBISEvZ0FBIS9nQSEh/

Martinez, Maria Hayde P., Pulan, Neil Lloyd A. “Health Optimizing Physical Education 1 (H.O.P.E 1)
Alternative Delivery Mode Quarter 1 – Module 3: Title- Engaging in Moderate to Vigorous Physical
Activities First Edition, 2020

RO_HOPE 1 _Grade 11_Q1_LP 2

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