CO QAH + MELC LW

Course Outline & Quality HANDOUT No. 4

Assured Handouts paired
with MELC- Based Learner’s PHYSICAL EDUCATION AND HEALTH 11
Worksheet

MELC: Sets FITT goals based on training principles to achieve and/or maintain HRF. (PEH12FH-IIi-j-7)
Semester: 2nd Week No. 4 Day: 1

LESSON: FITNESS GOAL

Setting FITT goals is a helpful tool in maintaining a health – related fitness status. It is also believed that
having one’s self – discipline can help you to achieve such goals.

TOPIC 1: The Principles of Physical Activities

The Principles of Physical Activity

Principle of Specificity
A principle that states that exercising a certain body part, component of the body, or particular skill
primarily develops that part of skill. It implies that, to become better at a particular exercise or skill, one
should perform that exercise or skill.
For example, a runner should run to improve running performance.

Principle of Overload
Overload principle is a basic sports fitness training concept. It means that in order to improve, athletes
must continually work harder as they their bodies adjust to existing workouts. Overloading also plays a
role in skill learning.
Example, if a football player’s goal is to improve upper body strength, he would continue to increase
training weight loads in upper body exercises until his goal was achieved.

Principle of Progression
The principle of progression is a training principle used to create a personal training program to
improve physical fitness, skill and performance. The principle implies that for athletes to improve their
fitness levels, they must continually increase the physical demands to reach an optimum level of
overload. The principle of progression states that you should increase overload, which can be achieved by
using FITT(frequency, intensity, time and type) when your body when your body adapts to its present
routine.

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Principle of Reversibility
Reversibility means that an athlete can lose the effects of training when they stop, and can gain the
effects when they begin to train again.

The FITT Principle of Physical Activity

Principle Name Definition Activity

s
F Frequency refers to number of times a Beginner Exercise 3-5 days
physical activity is done in each per week
week. Moderate to Exercise 5-7 days
High per week
I Intensity the rate at which the activity is Beginner Less than 145 BPM
performed. Moderate to 145 - 186 BPM
High
T Time the duration or the length of Beginner 20 - 30 minutes
session of a physical activity. Moderate to 30 - 60 minutes
High
T Type type of activity is determined by A continuous activity (requires
following the principle of oxygen)
progression and specificity.

The intensity level target may be determined by computing the target heart rate (THR) range based
on the results of an exercise stress test, considering the resting and exercise heart rate, with 60% to 80%
intensity level. (Karvonen’s Formula)

How to compute: a. heart rate; b. heart rate reserve; c. percent heart rate; d. target heart rate.
 To get the estimated HR, HRR, percent HRR and target HR we will follow the formula below,
to wit;
a. 220 – age = estimated max HR
b. Estimated max HR – resting HR = HR reserve (HRR)
c. HHR x percentage (e.g. 60%) = percent of HRR
d. Percent of HRR + resting HR = target HR

Example in computing Target Heart Rate:

Juan is 20 years old and would like to calculate his target heart rate if he exercises at a 60% intensity
level. He also has a resting heart rate of 60 beats per minute.
Step 1
a. 220 – 20 (Juan’s age) = 200 (Estimated max HR)
Step 2

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 a. 200 (Estimated max HR) – 60 (Resting Heart Rate) = 140 (Heart Rate Reserve)
Step 3
a. 140 (HRR) x 60% (percentage of HRR) =84 (Percent of HRR)
Step 4
a. 84 (Percentage of HRR) + 60 (Resting Heart Rate) =144 (Target Heart Rate)

Table 1 F.I.T.T PLAN

(WEEK 1)

PRINCIPLES CARDIOVASCULAR MUSCULAR MUSCULAR FLEXIBILITY

ENDURANCE ENDURANCE STRENGTH
FREQUENCY Exercise 3-5 times per Exercises 2-4 times Weight train 2- Daily stretching
week per week 4 times per
week
INTENSITY Train at 60-80% of Add or maintain 60-75% of Stretch muscles
target heart rate weight and max. 3 sets of and hold beyond
repetitions 8-12 its normal length
repetitions
TIME 20-60 minutes About 30-60 About 30-60 Hold each
minutes minutes stretch 10-15
seconds
TYPE Any aerobic activity Resistance training Anaerobic Stretch that
keeping the heart rate Yoga/ light weights activities such allow the body
within the target zone as weight to move through
lifting and sit- the full range of
up motion

Sports that improve Muscular and Cardiovascular Endurance

Badminton Jumping Rope Table Tennis

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Basketball Weightlifting Sepak Takraw

Arnis Push-up Beach Volleyball

Light- intensity Physical Moderate intensity Physical Vigorous intensity Physical

Activity Activity Activity
< 3.0 METs 3.0 – 6.0 METs > 6.0 METs
 requires least amount of  requires a moderate amount of  requires large amount of
effort. effort and noticeably effort and causes rapid
accelerates the heart rate. breathing and a substantial
increase in heart rate.
Walking slowly Badminton recreational Carrying heavy loads
Sitting using computer Tennis doubles Basketball game
Standing light work Walking very brisk Soccer game
Fishing sitting Cleaning heavy (washing Tennis singles
windows, vacuuming, mopping)
Playing most instruments Mowing Lawn (power mower Hiking
Bicycling light effort (10-12 Jogging at 6 mph
mph)
Shoveling
https://www.hsph.harvard.edu/obesity-prevention-source/moderate-and-vigorous-physical-activity

“MET” is another name for metabolic equivalent, a measure of exercise intensity based on oxygen
consumption. More specifically, a single MET is defined as the amount of oxygen a person consumes (or
the energy expended) per unit of body weight during 1 minute of rest. It is equal to about 3.5 milliliters
(ml) of oxygen consumption per kilogram (kg) of body weight per minute, or 1 kilocalorie (kcal) per kg
of body weight per hour.

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 REFERENCES

https://athletics.fandom.com/wiki/Specificity_Principle
https://www.sports-training-adviser.com/overloadprinciple.html
https://findanyanswer.com/what-is-the -meaning-of-principle-of-progression
www.sports-training-adviser.com/reversibilityprinciple.html
https://images.app.goo.gl/v9FFNNygvuLde7MG7
https://images.app.goo.gl/FAngoqvx7MYSpGCY8
https://images.app.goo.gl/v9f1M343AUduh65
https://images.app.goo.gl/SnvLVitK7PQPsDj8
https://images.app.goo.gl/P4A6efyYhUimMqLx5
DepEd Physical Education and Health Teacher’s Guide
https://images.app.goo.gl/FyvsGfvaTgPLUGFa6
https://images.app.goo.gl/v9f1M343AUduh65
https://images.app.goo.gl/SnvLVitK7PQPsDj8
https://images.app.goo.gl/P4A6efyYhUimMqLx5
https://images.app.goo.gl/AdUnoPszzet7nvrGA
https://images.app.goo.gl/va2CwkdXiprCrNBh7
https://images.app.goo.gl/tAnKvcBHaWTD2RFb7
https://images.app.goo.gl/n9USbEpbqx2p8SFR9
https://images.app.goo.gl/vCoRHhK8rUD1BPqf8
https://images.app.googl/YcgGTAQSmeMZyeq4cA

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Prepared by:

VIDAL S. DELAPUS
SHST – II
Contact No. 09269056533