Name: _________________

Level: _________________
Section: ________________
Date: __________________

Let’s Review!

Instruction: Put happy face if the statement is true and sad face for false.
____1. Body fats is one measure of health.

____2. Walking is a simple way of exercise.

____3. Working out has many positive effects on brain.

____4. Eating means eating a variety of foods that give you the nutrients you need to

maintain your health, feel good, and have energy.

____5. Eating fewer than three times a day puts you at risk

____6. Good nutrition is an important part of leading a healthy lifestyle

____7. Eating dairy food regularly is good.

____8. Smoking is not a risk factor for healthy lifestyle.

____9. Weight loss is when energy consumed is greater than energy expenditure.

___10. Eating too much with sweet food is not risky.

 ACTIVE LIFESTYLE

Read and Understand!

What do I need to know about an active lifestyle?

An active lifestyle means you do physical activity throughout the

day. Any activity that gets you up and moving is part of an active
lifestyle. Physical activity includes exercise such as walking or lifting
weights. It also includes playing sports. Physical activity is different from other kinds of
activity, such as reading a book. This kind of activity is called sedentary. A sedentary
lifestyle means you sit or do not move much during the day. An active lifestyle has many
benefits, such as helping you prevent or manage health conditions.

What are the benefits of an active lifestyle?

 You may be able to do daily activities more easily. Activity helps condition

your heart, lungs, and muscles. This can help you get through your daily
activities without feeling tired.
 You can help control your weight. Activity helps your body use the calories you
eat instead of storing them as fat. Your body continues to burn calories at a
higher rate after you are active.
 Activity can increase your health. Activity helps lower your risk for cancer,
heart disease, diabetes, and stroke. Activity can help you control your blood
pressure and blood sugar levels, and lower your cholesterol. If you have arthritis,
activity can help your joints move more easily and with less pain.
 Your bones and muscles will get stronger. This will help prevent osteoporosis
and reduce your risk for falls.
 Activity can help improve your mood. Activity can reduce or prevent
depression and stress. Activity can also help improve your sleep.

Vocabulary words:
a) Active lifestyle- s a way of life that integrates physical activity into your everyday
routines.
b) vigorous activities- require the highest amount of oxygen consumption to complete
the activity.
c) moderate- average in amount, intensity, quality, or degree.
d) exercises- activity requiring physical effort, carried out to sustain or improve health
and fitness.

Competency and Code

Engages in moderate to vigorous physical activity for at least 60 minutes a day in and
out of school (PE10PF-lb-h-45)
Activity I:
Instruction: List down activities in your households that show Active lifestyle and
moderate vigorous activities.

LIST OF ACTIVITIES

Example: Watering the plants in the garden every morning.

1.

2.

3.

4.

5.

6.

7.

8.

9.

10.

Activity II: Challenge accepted no.1!

Instruction: Document a 1-Week activities that shows an Active lifestyle and indicated
moderate vigorous activities in your household.

Rubrics
Criteria 50 points 35 points
1. Content The activities is done with The activities is done with
various moderate vigorous least moderate vigorous
activities in a form of activities in form of
household chores. household chores
Sample Template
DAY AM PM
Day 1 I Sweep the floor for Mapping the floor for
3minutes 7minutes

Answer here!
DAY AM PM POINTS
Day 1

Day 2

Day 4

Day 4

Day 5

Activity III: Thinking out loud!

Instruction: Write a reflection on the following question, based on your experience.

Q1: What are the factors affecting you to do an Active lifestyle?

________________________________________________________________
______________________________________________________________________
______________________________________________________________________
________________________

Q2: Cite one benefit that you gain in doing some vigorous activities in your own
place.
________________________________________________________________
______________________________________________________________________
______________________________________________________________________
_______________________
Readings: Physical Activity with FITT program
What does FITT stand for?
The acronym FITT stands for frequency, intensity,
time, and type. It describes the various factors
that determine what kind of impact physical
activity will have on your body. These four factors
do not stand alone but are closely connected and
interdependent. Let’s delve a little deeper into
each component and how it relates to your fitness
regimen.

The FITT formula

Regardless of your experience level, FITT helps ensure that your body reaps the full
benefits of regular workouts. By the same token, it protects you from eventual exercise
burnout. But what exactly is the FITT formula?
Frequency
If you think of a calendar week as your workout period, then your frequency would be
the number of times you exercise per week. Frequency should always be determined by
the type of activity you’re engaging in. In the case of strength and resistance training, for
example, it’s recommended that you allow at least one day for recovery between
sessions. Therefore, your frequency of exercise per week will be lower.
Intensity
The degree of intensity is based on the amount of work you have to put in. When you’re
doing cardio, such as jogging, it’s equal to the speed and distance of your running.
When you’re strength training, it’s the number of weight lifting reps you end up
completing. 
The intensity with which you approach your workout also depends on your current level
of fitness, and on how often you hit the gym. It’s wise to do high-intensity training fewer
times a week, allowing longer rest periods than you would with low-intensity training.
Time
The length of time you spend exercising is directly impacted by the other three
components of the FITT model. Cardio routines, for instance, are almost always longer
than weight lifting routines. Similarly, high-intensity workouts should be shorter than low-
intensity workouts. And lastly, you can exercise more frequently by doing shorter
sessions, or vice versa.
Type
The type of physical activity you choose lies at the heart of the FITT principle. All other
aspects of the model revolve around it. Generally speaking, cardio and resistance
training are the two most common types of exercise.
The former includes running, swimming, bike riding, and hiking. Meanwhile, the latter
includes weight lifting, pull-ups, push-ups, and sit-ups. Depending on your desired goals
and outcome, you can mix and match the above, as needed.
Link video: https://www.youtube.com/watch?v=nSIQIQIExp8
 Activity IV: Let’s try and see!

Instruction: Write ✔ in the column [Yes] if you were able to do

the task and X in column [No] if not.
Reminder: Do the following activities in a safe place.

Activity Yes No
A.5 minutes walking
around your house.
B.10 minutes brisk walking
around your house.

A.10 jumping jacks

B.10 jumping jacks with

push up

A.5 jumps
B.10 squat jumps

Reflection:

Guide Question 1: Compare activity A and B?

______________________________________________________________________
______________________________________________________________________
________________
Guide Question 2: How did you feel while doing the different activities?
______________________________________________________________________
______________________________________________________________________
________________
Guide Question 3: If the activities are not success, what do you think is the reason?
______________________________________________________________________
______________________________________________________________________
________________
Activity V: Challenge accepted no.2!
Instruction: Make a daily short video or daily captured on Fitness Program Plan using
FITT principles. (1-week duration)
Sample video link: https://www.youtube.com/watch?v=9hDAIp36hk0

Rubric for Video

50 points 30 points 15 points Points

Frequency Activity is done Activity is done Activity is done
3-4 times in a 2-3 times in a 1-2 times in a
week. week. week.
Intensity Activity is shown Activity is shown Activity is shown
heart least heart low heart
challenging. challenging. challenging.
Time The activity is The activity is The activity is
done done done badly.
continuously. interrupted.
Type Various Least activities Single activity is
activities is is shown shown
shown

Sample picture: daily captured (5 days’ picture)

DAY 1

DAY2

Rubric for Picture

 50 points 30 points 15 points Points
Frequency Picture shown is Picture shown Picture shown is
done 3-4 times is done 2-3 done 1-2 times
in a week. times in a week. in a week.
Intensity Picture shown Picture shown Picture shown is
is shown heart is shown least shown low heart
challenging. heart challenging.
challenging.
Time Picture shown is Picture shown is Picture shown is
done done done badly.
continuously. interrupted.
Type Various Least activities Single activity is
activities is is shown shown
shown

Reflective Essay: Write your insights inside the clouds about the previous activity.

________________________________
____________________________

____________________________
____________

___________________________
___________________________
______
References:
(Images)
https://www.google.com/search?
q=fitt+pclip&tbm=isch&ved=2ahUKEwjZkKbTuNPqAhWBBaYKHUBiD4sQ2-
cCegQIABAA&oq=fitt+pclip&gs_lcp=CgNpbWcQAzoGCAAQCBAeOgQIABAeOgQIABA
YOggIABCxAxCDAToCCABQuCZYmkBg60VoAHAAeACAAbMBiAGaC5IBBDAuMTCY
AQCgAQGqAQtnd3Mtd2l6LWltZ8ABAQ&sclient=img&ei=HigRX9mJF4GLmAXAxL3YC
A&bih=657&biw=1349&hl=en#imgrc=eE4Hmbk5Vn2RkM
https://www.drugs.com/cg/benefits-of-an-active-lifestyle.html#:~:text=An%20active
%20lifestyle%20means%20you,It%20also%20includes%20playing%20sports .)
(https://flo.health/menstrual-cycle/lifestyle/fitness-and-exercise/what-is-the-fitt)

Answer key
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Prepared by

DIANNE L SULA
BVRHS