HOW TO USE THIS MODULE

Before starting the module, I want you to set aside other tasks that will
disturb you while enjoying the lessons. Read the simple instructions below
to successfully enjoy the objectives of this kt. I Have fun!

1. Follow carefully all the contents and instructions indicated in every

page of this module.
2. Write on your notebook the concepts about the lessons. Writing
enhances learning, that is important to develop and keep in mind.
3. Perform all the provided activities in the module.
4. Let your facilitator/ guardian assess your answers using the
answer key card.
5. Analyze conceptually the post-test and apply what you have
learned.
6. Enjoy studying!

PARTS OF THE MODULE

• Expectations – These are what you will be able to know after completing
the lessons in the module.
• Looking Back to your Lesson – This section will measure what learnings
and skills did you understand from the previous lesson.
• Brief Introduction – This section will give you an overview of the lesson.
• Activities – This is a set of activities you will perform with a partner.
• Remember – This section summarizes the concepts and applications of the
lessons.
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LESSON 3: FITT PRINCIPLES
EXPECTATIONS
This module will help you to:
• Know the meaning of FITT Principles
• Identify the use of each principle
• Discuss the importance of FITT Principles
• Perform a task using the FITT Principles

LOOKING BACK TO YOUR LESSON

3 Ways Dancing Relieves Stress

1. WHEN THE BODY FEELS GOOD, THE MIND DOES, TOO!

• The scientific reason for why dance has the ability to act as a stress reliever
stems from the idea that when the body feels good, the mind does, too.
• Any type of physical activity releases neurotransmitters and endorphins
which serve to alleviate stress. Neurotransmitters are chemicals within the
brain that help communicate messages throughout the body.
• Endorphins are the body’s natural painkiller to reduce stress and improve
the mind’s perception of the world.

2. DANCE OFFERS A CREATIVE OUTLET FOR PEOPLE TO

EXPRESS THEIR PERSONALITIES IN A SAFE
ENVIRONMENT
• Dancing offers an outlet for people to express who they are––through music,
movement or even costumes!
• Dancing helps you connect to who you really are. Leave that suit or pencil
skirt at the office and trade it in for sparkles and spandex!

3. DANCING IMPROVES YOUR PHYSICAL HEALTH

• From weight loss, to increased flexibility, stronger bones and building
muscle tone, dancing is a total body workout.
• Dancing can be a way to stay fit for people of all ages, shapes and sizes. It
has a wide range of physical and mental benefits including:

BRIEF INTRODUCTION
The FITT Principle (or formula) is a great way of monitoring your exercise
program. The acronym FITT outlines the key components, or training guidelines, for
an effective exercise program, and the initials F, I, T, T, stand for: Frequency, Intensity,
Time and Type.
Frequency: refers to the frequency of exercise undertaken or how often you
exercise.
Intensity: refers to the intensity of exercise undertaken or how hard you
exercise.
Time: refers to the time you spend exercising or how long you exercise for.
Type: refers to the type of exercise undertaken or what kind of exercise you
do.

Let’s take a look at each of the components in a little more

detail.
Frequency

• Frequency is a key component of the FITT Principle. Remember that it’s

important to know why you’re exercising and what you want to achieve before
rushing into any exercise program.
Intensity

• This is an extremely important aspect of the FITT Principle and is probably the
hardest factor to monitor. The best way to gauge the intensity of your exercise
is to monitor your heart rate.
Time

• The time you spend exercising is also an important part of the FITT Principle.
The time dedicated to exercise usually depends on the type of exercise
undertaken.
Type

• The type of exercise you choose will have a big effect on the results you achieve.
That’s why it’s important to know what you want to gain from your efforts.

FITT for Cardio and Weight Loss

• The FITT Principle is most commonly used for cardiovascular (aerobic) training
and weight loss, although it’s also commonly used as part of strength training
recommendations (see below). The standard recommendation for cardio training
is as follows.
• Frequency – 5 to 6 times per week.
• Intensity – Easy to moderate, or about 60-75% of your maximum heart rate.
• Time – Anywhere from 30 to 60 minutes or more.
• Type – Any exercise you can do continually, like running, walking, cycling,
swimming, rowing, stair-climber, elliptical trainer, etc.

FITT for Strength

• When the FITT Principle is used as part of strength training, the standard
recommendations are as follows.
 • Frequency – 2 to 3 times per week, but NOT on consecutive days (leave 1 or 2
days rest between each strength session).
• Intensity – The intensity of your strength training depends on the amount of
weight lifted and the sets and reps you do. Basically, the heavier the weight, the
less sets and reps, while the lighter the weight, the more sets and reps you can
do.
• Time – The time you spend doing strength training will depend on the intensity
of the workout. If the intensity is extremely high, then reduce the time spent
doing strength training or include extra rest. If the intensity is low, the time
spent doing strength training can be a lot longer.
• Type – The best types of strength training exercises include free weights,
machine weights, hydraulic weight machines, resistance bands and bodyweight
exercises like push-ups, chin-ups and dips, etc.

FITT for Stretching

• Let’s take a look at how the FITT Principle can be applied to stretching as it
relates to improving flexibility and range of motion. Remember, stretching can
be used for other activities like warming up and cooling down, but for the
purpose of this article let’s stick with stretching for improving flexibility.
• Frequency – 5 to 7 times per week. Unlike other types of exercises, like cardio
and strength training, stretching (when done properly) is very relaxing and
therapeutic, and will help you recover from your other activities. So feel free to
add stretching to your exercise program every day.
• Intensity – Slow, easy and relaxed. When the goal is to improve flexibility and
range of motion you should do your stretching at a low intensity. Move into the
stretch position and as soon as you feel deep tension within the muscle group,
stop there. If it’s hurting or painful, you’ve gone too far. On a scale of 1 to 10
aim for a tension of about 6 or 7 out of 10.
• Time – Anywhere from 15 to 60 minutes, and hold each stretch for 40 to 60
seconds.
• Type – Static, Passive and PNF. For improving range of motion and creating
permanent changes in your flexibility the best types of stretching to use are
long-hold static stretching, passive (or assisted) stretching and PNF stretching.

ACTIVITY

Activity 1.
1. Using the F.I.T.T. Principles, make a weekly Fitness Work Out Plan while staying
at home.
REMEMBER

FREQUENCY -how often you TIME-how long each session lasts exercise

F.I.T.T. Principle

INTENSITY-how hard you exercise TYPEdoing- what kind of exercise you are

References
• https://www.youtube.com/watch?v=Qty_B-I2xoI
(Anna Maldonado)

• https://www.verywellfit.com/f-i-t-t-principle-what-you-need-for-
greatworkouts-1231593 (Paige Waehner)

• https://www.youtube.com/watch?v=yAFb0vxopmc
(Heather Black)
Acknowledgment
DEVELOPMENT TEAM OF THE MODULE
Management Team:
Malcolm S. Garma, Regional Director
Genia V. Santos, CLMD Chief
Dennis M. Mendoza , Regional EPS In Charge of LRMS
Maria Magdalena M. Lim, CESO V, Schools Division
Superintendent
Aida H. Rondilla, CID Chief
Lucky S. Carpio, EPS In Charge of LRMS

HOPE-3
Writers: Paulo James A. Santos T-III, Rio Vesta S. Acuzar T
III, Christy U. Purisima T-III, Teresita C. Montes T-III,
Angelo G. Parohinog MT-II, Edgar D. Francisco MT-II
Editors: Conrado S. Contreras Jr., HT-VI
Reviewer: Luis M. Anchilo, PSDS & Supervisor-in -Charge
(MAPEH)
Layout Artist:

SHS HOPE -3
Copyright 2020

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