PAOMBONG HIGH SCHOOL, INC.

School Year 2021-2022

LEARNING ACTIVITY SHEETS
PHYSICAL EDUCATION AND HEALTH 11
(FIRST SEMESTER)

Ms. Joana Rose D. Buco

Teacher

LESSON: FREQUENCY INTENSITY TIME TYPE (FITT) PRINCIPLES

Week 3

Date: August 31-September 3, 2021

Learning competencies:

1. Sets Frequency Intensity Time Type (FITT) goals based on training principles to achieve and/or maintain
health-related fitness (HRF).

Kindly read the following instructions:

1. Read and understand the information provided.

2. Perform the different fitness assessments.

3. Accomplish the different tasks in your activity sheets.

4. Manage your time properly.

5. Use the following as your guide:

This icon signals that the next part of the lesson contains activities that you have
to answer. Be mindful of the page/s where the particular activity that you have to
answer is located.

This icon is a sign that the next part of the lesson contains important information
that you need to read and study to further understand the lesson.

This icon indicates that the next part of the learning activity sheets contains
reminders or points to remember about the lesson.

This icon is a sign that the next part of the lesson directs you to an exercise
activity.

In this lesson, you will be able to set Frequency Intensity Time Type (FITT) goals based on training
principles to achieve and/or maintain health-related fitness (HRF) as an activity.

Once the assessment has been completed, the individual can move on to designing a simple
exercise program using the FITT principle. The FITT principle breaks an exercise plan into its
components; frequency, intensity, time/duration, and type/mode of exercise. These variables are
related to one another and should be adjusted accordingly especially for someone who is going to
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adoptEDUCATION
LAS – PHYSICAL a training AND
program for11
HEALTH the first time. Moreover, the FITT principle can help you inPage
planning
1 of 6
how to overload the system. It is commonly advised to increase these variables one at a time to
prevent injury and allow adequate recovery.
 Read and understand!

PAOMBONG HIGH SCHOOL, INC.

School Year 2021-2022

LC: Sets Frequency Intensity Time Type (FITT) goals based on training principles to achieve and/or maintain
health-related fitness (HRF).

Physical Fitness is defined as a condition that allows the body to effectively cope with the demands of daily
activities and still has the energy to enjoy other active leisure activities. Health-related fitness is one of the
components of being physically fit which can prevent injuries and non-communicable diseases such as heart
disease and cancer.

Health-Related Fitness Components:

 Cardiovascular Endurance – It is the ability of the heart, lungs, and blood vessels to supply oxygen
and nutrients to the working muscles efficiently in order to sustain prolonged rhythmical exercises. This
allows the body to endure physical movement for a period of time. Also, efficient delivery of oxygen to
its tissues will take place giving the person a lower breathing rate and the ability to perform the task
longer. Example activity: Running

 Muscular Strength - is the maximum amount of force a muscle can exert in a single effort.
Achievement of muscular strength depends on factors like gender, age, and inherited physical
attributes. Having strong muscles is beneficial for everyday living. The muscles support the skeleton
enabling movement to occur and providing the strength to support the body while standing up. Example
activity: Weightlifting

 Muscular Endurance – It is the ability of the muscle to repeatedly exert force against resistance or
over an extended period of time. Example activity: Curl-ups and push-ups

 Flexibility – It is the ability of a joint to move through its range of motion. Example activity: Sit and
Reach

 Body Composition – It refers to the total make-up of the body using the concept of the two component
model: the lean body mass and the body fat.

What is physical activity?

It is any movement made by the muscles of the body that requires exertion of energy such as running,
swimming, dancing, etc. Exercising is considered physical activity but more structured and planned. Regular
physical activity promotes a healthy lifestyle as it improves our health and helps lower risks of illnesses. It is
necessary for us to engage in physical activities to enhance our level of fitness.

Many of us exercise and do physical activities at home, in school, and at the gym. Some of these
include aerobic, muscle strengthening, and bone strengthening activities, all of which are good for body
composition. It is important to know the nature of these physical activities for a better understanding of what it
does to our body.

The Principles of Physical Activity

 Overload Principle. This is the most basic principle that indicates doing “more than normal” for
improvement to happen. In order to increase strength and endurance, you need to add new resistance
or time/intensity to your efforts.

Example: To run a 10-kilometer race, athletes need to build up distance over

repeated sessions in a reasonable manner in order to improve muscle
adaptation as well as improve soft tissue strength/resiliency.

 Principle of Progression. It is a gradual increase in exerting effort or load that is done not too slowly,
nor too rapidly. This principle aids safe and effective results. The body should be given an ample time
to recover and get used to the new workload.

Example: In order to swim the 500 freestyle, you need to be able to maintain
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your body position and breathing pattern well enough to complete the distance.
LAS – PHYSICAL EDUCATION AND HEALTH 11 Page 2 of 6
In order to swim the 500 freestyle, you also need to build your muscular
endurance well enough to repeat the necessary motions enough times to finish .
 PAOMBONG HIGH SCHOOL, INC.
School Year 2021-2022

 Principle of Specificity. This suggests that overloading must specifically train a desired body part for it
to improve. Use the appropriate type of exercise that directly improves your target muscles. The
application of this principle is not only on the movement or activity performed but to the intensity at
which it is performed.

Example: Your target is to build your abdominal muscle. Running exercise may
help you to burn fats all over your body but can’t tone muscles from your
abdomen.

 Principle of Reversibility. Development of muscles will take place if regular movement and execution
is done, and if activity ceases. This shows that benefit and changes achieved from overload will last
only if training is continuous. The effect of training is lost if the training is discontinued.

Example: If you discontinue application of a particular exercise like running five

miles or bench pressing 150 pounds 10 times, you will lose the ability to
successfully complete that exercise.

Aerobic, Muscle and Bone Strengthening Activities: How Do They Work and Differ?

Aerobic Activities

Aerobic activities are also called “cardio” exercises. Normally, these activities increase our heart and breathing
rate. They cause us to sweat profusely and breathe harder. Our heart pumps blood more vigorously, causing
oxygen to circulate throughout our body. This allows us to sustain our aerobic exercise for a few minutes. Such
activities like jogging, running, swimming and dancing are some examples of aerobic exercises which improve
our cardiorespiratory fitness.

Muscle Strengthening Activities

Muscle strengthening activities are exercises in which groups of muscles work or hold against a force or some
weight. Muscle strengthening activities help build good muscle strength. When muscles do more work, it
becomes stronger. Therefore, having strong and healthy muscles enable us to perform everyday physical
tasks. With strong and capable muscles, we can rearrange the furniture in our living room and carry heavy
grocery bags from the market to our home. Exercises like push-ups, sit-ups, squats, and lifting weights are
some examples of muscle strengthening activities that you can do if you want to have strong and lean
muscles.

What factors should be considered when designing a personal fitness program?

The FITT Principle of Physical Activity

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. 

 The frequency of exercise refers to number of times a physical activity is done in each week. The
frequency of an exercise program depends on the current fitness level and the type of activity
performed. It is important to provide rest days to allow the body to recover.

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LAS – PHYSICAL EDUCATION AND HEALTH 11 Page 3 of 6
 PAOMBONG HIGH SCHOOL, INC.
School Year 2021-2022
 The Intensity has to do with the difficulty of your work during exercise. How you can change the
intensity depends on the type of workout you're doing. It is also referred to as the magnitude of the
effort required to perform an activity or exercise. It describes how easy or how hard a person has to
work in a certain activity, and it varies from one person to another. It is also the most important factor in
improving fitness level.

What is Moderate-intensity and Vigorous-intensity Physical Activity?

The intensity of different forms of physical activity varies between people. The intensity of physical
activity depends on an individual’s previous exercise experience and their relative level of fitness.
Consequently, the examples given below are provided as a guide only and will vary between
individuals.

(Metabolic Equivalents (METs) are commonly used to express the intensity of physical activities)

 The type of activity is determined by following the principle of progression and specificity. It is
influenced by the fitness goal and current fitness level. The program should be designed so that the
exercise is the best activity to specifically address your fitness goal.

Cardiovascular Fitness Flexibility Muscular Strength and

Endurance
Walking Yoga Squats
Swimming Stretching Body-weight exercises
Jogging Dynamic Stretching Planks
Brisk Walking Lunges Sit-ups
Lunges

Time is the duration of an exercise during each session. It was influenced by the intensity and the type of
activity performed. It is inversely related to intensity since the more intense a work is done; the shorter time it is
performed.
You are now ready to create your own Fitness Plan!

Let’s try!
LC: Sets Frequency Intensity Time Type (FITT) goals based on training principles to achieve and/or maintain
health-related fitness (HRF).
Go over your results in the self-testing activity in our previous lesson. Use the activity sheet found on
pages 6 entitled ACTIVITY 1: MY FITNESS PLAN.

ACTIVITY 2: FITT PRINCIPLE

In a short Vlog (maximum of 3 minutes), perform the activities you have planned. Follow the guidelines
below:
1. Preparation
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2. Performing the exercise (1 week schedule)
LAS – PHYSICAL EDUCATION AND HEALTH 11 Page 4 of 6
3. Thoughts or lesson gained after the activity
 PAOMBONG HIGH SCHOOL, INC.
School Year 2021-2022

MY FITNESS PLAN EXAMPLE:

FITT GOALS FREQUENCY INTENSITY TYPE TIME
Warm up: Jog in place,
skipping, dynamic
3 times a week stretching exercise
Increase
(Monday, Low impact
cardiovascular 45 minutes
Wednesday, (Moderate intensity) Exercise load:
endurance
Saturday) Jogging/running

Cool-down: walking
Warm up: dynamic
stretching exercise

Exercise load:
Double-leg stretch Reps 6-
8 each side
Strengthen
2 times a week Low impact
abdominal Scissors 30 minutes
(Tuesday, Friday) (Moderate intensity)
muscles Reps 6-8 each side

Bicycle crunch
Reps 10

Plank
(30 seconds)
Note: Do not copy the sample FITT program. Create your own depending on the results of your HRF
assessment.

Take Note!

Remember: There are some physical activities and exercises that you may integrate in your own
fitness plan. Keep in mind that the intensity of exercise as well as the type of activity to be done will vary
for each person, as it is based on the fitness level results during self-testing.

CONGRATULATIONS!
REFERENCES:

 Deped.gov.ph. Physical Education and Health Teacher’s Guide.

 Fernando-Callo, L. et.al. (2016). Physical Education and Health Vol. II. REX Bookstore: Quezon City.
 Activity Level - https://www.takingcharge.csh.umn.edu/physical-fitness-assessment#/question/0
 Diet Nutrition https://www.takingcharge.csh.umn.edu/diet-nutrition-assessment
 https://study.com/academy/course/praxis-health-physical-education-content-knowledge-practice-study-guide.html
LEARNING ACTIVITY SHEETS
PHYSICAL EDUCATION AND HEALTH 11
(FIRST SEMESTER)

Name: _______________________________ Grade & Section: _____________

Week: 3 Date: August 31-September 3, 2021

ACTIVITY 1: MY FITNESS PLAN

LC: Sets Frequency Intensity Time Type (FITT) goals based on training principles to achieve and/or maintain
health-related fitness (HRF).

__________________________________________________________________________________________________
LAS – PHYSICAL EDUCATION AND HEALTH 11 Page 5 of 6
 PAOMBONG HIGH SCHOOL, INC.
School Year 2021-2022

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 (push-up/flexed)
__________ Muscular strength and endurance of abdominal (curl-up)
__________ Flexibility of the hamstring muscles (hamstring & hip flexor test)
__________ Flexibility of the shoulder muscles and joints (zipper test)

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

B. Create your own fitness plan. Follow the fitness plan on page 6.

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LAS – PHYSICAL EDUCATION AND HEALTH 11 Page 6 of 6