Module Code: Pasay-PE11-Q2-W5

Name: ____________________________________________________ Track/Strand: _______________

Teacher: ___________________________________________________ Grade Level: _______________

DEPARTMENT OF EDUCATION - NATIONAL CAPITAL REGION

SCHOOLS DIVISION OF PASAY CITY

MODULE IN PHYSICAL EDUCATION 11

Quarter 2 / Week 5

INTRODUCTION

This module was designed and written to help you to develop physical competence and knowledge of
movement and safety and your ability to perform in a wide range of activities associated with the
development of an active and healthy lifestyle while staying at home.

OBJECTIVES

1.Explain the importance of medical clearance and its relation to the fitness program
2.Discuss underlying strategies in designing a fitness program
3.Develop a personal at-home fitness program

LESSON 2: F.I.T.T.A Principle of Exercise

F.I.T.T.A principle helps you create a workout plan that will be more effective in reaching your fitness
goals. It stands for frequency, intensity, time, type of exercise, and adherence.

Frequency

➢ how often you exercise.

➢ it depends on a variety of factors, including the type of workout you're doing, how hard you're
working, your fitness level, and your exercise goals.

In general, the exercise guidelines set out by the American College of Sports Medicine give you a place
to start when figuring out how often to work out:1

Intensity

➢ how hard you work during exercise

➢ intensity depends on the type of workout you're doing.

Using Exercise Intensity to Determine How Hard Should You Work Out

Time

➢ how long you should exercise

➢ it will typically depend on your fitness level and the type of workout you're doing

Type

➢ The type of exercise you do is the third to the last part of the F.I.T.T.A principle and an easy one to
manipulate to avoid overuse injuries or weight loss plateaus.

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 Module Code: Pasay-PE11-Q2-W5

Name: ____________________________________________________ Track/Strand: _______________

Teacher: ___________________________________________________ Grade Level: _______________

Adherence

➢ This element means being motivated to stick to a training program. The following are the stages
of adherence:

Stage 1. Discomfort Stage, Feeling of discomfort, wanting to give up.

✓ Motivation is mostly extrinsic, i.e., doing the activity to gain and external reward-praise, look
good on holidays because friends are doing it, for a bet.

Stage 2. Physical Stage, Begin to see the change in physique, weight loss, muscle gain, muscle tone.
Better skin condition, more flexibility, able to carry out daily tasks more manageable.

✓ Motivation is about 50/50 Extrinsic and Intrinsic

Stage3. Psychological stage, exercise is mentally relaxing, feel subjective good, having lots of mental
energy, adverse feelings if missed

✓ Motivation is intrinsic

Intrinsic= for eternal/personal reasons, because it feels good, it is enjoyable, it is relaxing

Designing an Exercise Routine Using F.I.T.T.A Principle

As part of a personal physical activity workshop, every student will make hos own exercise routine and
record his development. To form an exercise routine, a student must decide on activities that will
develop their fitness level.

Beginners

Beginners may start with a cardio-respiratory table as the first step in developing their exercise routine.

EVALUATION

Activity 1. FITT Personal Exercise Program)

Provide recommendation for your personal exercise design program
Objective:___________________
Weeks:_____________________

Variables
Health-Related F I T T A
(Frequency) (Intensity) (Time) ( Type) (Adherence)
Components

Cardio-respiratory
Endurance (C.R.E.)
Aerobic

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 Module Code: Pasay-PE11-Q2-W5

Name: ____________________________________________________ Track/Strand: _______________

Teacher: ___________________________________________________ Grade Level: _______________

Muscular Strength

Muscular Endurance

Flexibility

Body Composition

Scoring Rubric for Activity 1

Criteria Excellent Good Fair Poor Remarks

5 3 2 1

Establish attainable goal-related your

level of fitness
Alignment of the activities towards the
health-related components
Provides attainable schedule
Address individual fitness needs
Total

Book References: Parent/s or Guardian Name and

Fitness for Life (Health Optimizing Physical Education, Series for Senior High School) Signature:__________________________
C & E Publishing, Inc. 2016 Authors: Jerome A. Porto, Aida A. Vargas, and Elaine P. Collao
Physical Education and Health 1 Date Submitted:_______________
J.F.S. Publishing Services,Manila, Philippines 2016 Author: Jun C Alave
Physical Education (H.O.P.E. 1) Address:___________________________
Scolaire Publishing 2016 Author: Fernandez Turpio __________________________________
__________________________________
_
Prepared by: Dr. Joana Marie Carina M. Gabunilas
Master Teacher II, SHS-PCWHS

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