PAOMBONG HIGH SCHOOL, INC.

School Year 2020-2021

PHYSICAL EDUCATION AND HEALTH 11
(FIRST SEMESTER)

Miss Joana Rose D. Buco

Teacher

QUARTER: First Quarter NUMBER OF MEETINGS: 1 Synchronous and 3 Asynchronous

WEEK: 3 Date: August 31-September 3, 2021
LESSON: FREQUENCY INTENSITY TIME TYPE (FITT) PRINCIPLES
VIRTUAL CAMPUS HYBRID
SESSION LMS IMPLEMENTATION
LEARNING SCHEDULE RESOURCES
LEARNING EXPERIENCES
COMPETENCIES (resources to Synchron Asynchrono
be used ous us
inside LMS)
Sets Frequency Session 1 (5 Once the assessment has been completed, the individual can
Intensity Time Type minutes) move on to the designing a simple exercise program using the FITT
(FITT) goals based principle. The FITT principle breaks an exercise plan into its
on training principles components; frequency, intensity, time/duration, and type/mode of
to achieve and/or
exercise. These variables are related to one another and should be
maintain health- ENGAGE
related fitness (HRF). Fernando- adjusted accordingly especially for someone who is going to adopt a
Callo, L. et.al. training program for the first time. Moreover, the FITT principle can
(2016). help you in planning how to overload system. It is commonly advised
Physical to increase these variables one at a time to prevent injury and allow
Education adequate recovery.
and Health
Session 1 (20 Vol. II. REX Read the file about the FREQUENCY INTENSITY TIME TYPE (FITT)
EXPLORE
minutes) Bookstore: PRINCIPLES LC1
Quezon City.
EXPLAIN Listen to the discussion of the teacher discusses the lesson on SELF-
Session 2 ASSESSMENT FREQUENCY INTENSITY TIME TYPE (FITT)
(40 minutes) PRINCIPLES through a power point presentation. LC1

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 PAOMBONG HIGH SCHOOL, INC.
VIRTUAL CAMPUS HYBRID
LEARNING SESSION LMS IMPLEMENTATION
SCHEDULE RESOURCES LEARNING EXPERIENCES
COMPETENCIES Synchron Asynchrono
(resources to
be used ous us
21st century skills:
 Information literacy
(The students will show their understanding of the knowledge
gained about the FITT principle)
 Communication
(The students interact with the teachers, ask questions, and
explain their understanding of the lesson during the discussion)
EXTEND ACTIVITY 1: MY FITNESS PLAN. LC1
LC: Sets Frequency Intensity Time Type (FITT) goals based on
Session 2 training principles to achieve and/or maintain health-related fitness
(10 minutes) (HRF).
A. Determine your weakest component and strongest component.
Refer to results obtained during the self-testing activities. Rank them
by writing 1- 4, where 1 is the weakest and thus, should be given top
priority in making your fitness plan.

__________ Cardiovascular Endurance (3-min step test)

__________ Muscular strength and endurance of arm
Deped.gov.ph. (push-up/flexed)
Physical __________ Muscular strength and endurance of abdominal (curl-up)
Education and
__________ Flexibility of the hamstring muscles (hamstring & hip
Health
Teacher’s flexor test)
Guide. __________ Flexibility of the shoulder muscles and joints (zipper test)

FITT (Frequency, Intensity, Type, and Time) GOALS

B. You can create the design of your own fitness plan. The plan must
be clearly stated in detail.
21st century skills:
 Adapt to Change
(The students will learn how to adapt to change through a shift in
behavior when it comes to performing physical activities. They
will also learn to create specific, measurable, achievable,
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ONLINE CONTENT – PHYSICAL EDUCATION AND HEALTH Grade 11 S.Y. 2021-2022 Page 2 of 3
 PAOMBONG HIGH SCHOOL, INC.
VIRTUAL CAMPUS HYBRID
LEARNING SESSION LMS IMPLEMENTATION
SCHEDULE RESOURCES LEARNING EXPERIENCES
COMPETENCIES Synchron Asynchrono
(resources to
be used ous us
realistic, and time-bound fitness goals.)

ACTIVITY 2: FITT PRINCIPLE

In a short Vlog (maximum of 3 minutes), perform the activities you

have planned. Follow the guidelines below:
Session 3 1. Preparation
(30 minutes) 2. Performing the exercise (1 week schedule)
EVALUATE
3. Thoughts or lesson gained after the activity

21st century skills:

 Productivity and Accountability - Produce results
(the students will participate actively, as well as be reliable and
punctual in the performance of the activity)
The FITT Principle is one method for developing a physical activity
plan to meet your fitness goals.
LIFE-LONG
LEARNING
As we know, the world is changing. However, it is not only the world
we have to care about; we have to be more flexible. Life is fluid,
sometimes it flows like a river, but sometimes life too can be a tidal
wave. Learn to keep your head above everything.

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