Learner’s Activity Sheet

Physical Education and Health I

(Quarter I – Week 3)

Name: _____________________________________ Grade and Section: ________________

Teacher: ___________________________________ Date:______________________________
School:__________________________________________________________________________

Dear Learner,

Good day!
In this week, you will learn to Sets Frequency Intensity Time Type (FITT)
goals based on training principles to achieve and/or maintain health-related
fitness (HRF). (PEH11FH-Ii-j-7)

Specifically, you will learn the following:

1. to discuss the FITT principles and principle of physical activity in
helping to develop a private exercise preparation;
2. to create fitness plan based on the FITT principle and principle of
physical activity to reach a fitness goal;

In this lesson, taking good care of one’s body is being integrated.

Your Teacher

Set Fitness Goals

Activity 1

Instructions: Choose the letter of the best answer. Write the chosen letter on a
separate sheet of paper.

1. What is the first element you should set up when planning workout plan? It
refers to how often you exercise.
A. Frequency B. Intensity C. Time D. Type
2. What is the most basic principle in physical activity that indicates doing
more than normal for improvement to happen?
A. Overload Principle C. Reversibility Principle
B. Progression Principle D. Specificity Principle
3. What do you call the duration or the length of session of a physical activity?
A. Frequency B. Intensity C. Time D. Type
4. What principle in physical activity is defined as gradual increase in exerting
effort or load that is done not too slowly, nor too rapidly?
A. Overload Principle C. Reversibility Principle

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B. Progression Principle D. Specificity Principle

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5. Jogging, dancing, lunges, brisk walking, squats, and planking are examples
of what FITT principle?
A. Frequency B. Intensity C. Time D. Type
6. The effect of training will be lost if the training is discontinued. Which
principle of physical activity does it refer to?
A. Overload Principle C. Reversibility Principle
B. Progression Principle D. Specificity Principle
7. Cardo do jogging, running and dancing to improve his cardio vascular
endurance. What principle of physical fitness does it manifest?
A. Overload Principle C. Reversibility Principle
B. Progression Principle D. Specificity Principle
8. Which of the FITT principles discuss the effort level of the exercise?
A. Frequency B. Intensity C. Time D. Type
9. How much MET will you spend while sitting at rest?
A. 1 MET B. 2 METs C. 3 METs D. 4 METs
10. Which of the following is considered as vigorous exercise?
A. Basketball game C. Tennis doubles
B. Sweeping floors D. Walking -5 km/h

Activity 1.1

WORD HUNT

Instructions: Find ten (10) words related to health on the grid. Words appear
straight across, up and down, down and up, and diagonally. Write your answer on
a separate sheet.

T U Q T U O R Y I O P L F J G
S I W Y E R T U F C V K R H F
R F M P P R I N C I P L E D D
E G H E Q O G P S G B C Q S A
V Q G Z W P J R D F V V U A O
E W V W C R K O U D Q B E Z L
R E S X E A N G G H W N N X R
S R D C R S M R R J E M C G E
I T F V I N T E N S I T Y H V
B Y G B T D B S F T R Y A S O
I U H N Y F V S D Y T U C D F
L I J S P E C I F I C T Y J K
I O K M U G F O L N M I V Q T
T P L F I H D N S B O P W Y
Y A T R A I N I N G G N B T U

1.________________________________ 6.________________________________
2._________________________________ 7.________________________________
3._________________________________ 8.________________________________

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4._________________________________ 9.________________________________
5._________________________________ 10._______________________________

Activity 2

Effective training takes time and patience. If one adheres to the proper
principles of training result will definitely be seen. The performance will be
improved and physiological changes will occur as well. A proper program of
exercise considers three principles of training: the principle of overload, the
principle of progressive, and principle of specificity.

Principles of Physical Activity

Overload Principle. This is the most basic principle that indicates doing “more
than normal” for improvement to happen. In order for the skeletal muscles to get
stronger, additional load must be added and exerts greater than load what was
used to.

Principle of Progression. It is gradual increase in exerting effort or load that is

done not too slowly, nor too rapidly. This principle aids safe and effective results.

Principle of Specificity. This suggests that overloading must specifically train a

desired body part for it to improve. For example, cardiovascular fitness may only
improve flexibility to a small degree, and so jogging and running will not a part of
the exercise program for developing flexibility. Instead, select exercises with
emphasis on stretching out the muscles and joints. Use the appropriate type of
exercise that directly improves your target muscles.

Principle of Reversibility. Develop of muscles will take place if regular movement

and execution is done, and if activity ceases, it will be reversed. This shows that
benefit and changes achieved from overload will last only if training is continuous.
That training effect is lost if the training is discontinued.

The FITT Principle of Physical Activity

Have you ever wondered why physical education is part of the school
curriculum? Physical fitness is essential in cultivating the mind for learning. When
you are fit and healthy, you understand your lesson well. You do your projects
efficiently. You participate in school activities and enjoy bonding moments with
your friends. Still you are able to help with the chores at home after class.
How do you get started with physical fitness? Most importantly, make it a
goal to lead an active lifestyle that you must sustain throughout your life. The FITT
(Frequency, Intensity, Type, Time) principle of exercise or workout can help
you achieve your goal to stay fit.
Frequency- refers to how often you will exercise. Find a balanced exercise routines
challenges to the body and also allows enough time for rest and to adapt and heal.
Some exercise routines must be done two to three or three to five days each week.

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Intensity- pertains to how much effort or work you will exert in exercise. Be careful
not to overload or overstain your body to avoid injury or burnout. Monitor your
heart rate and resistance as you exercise.

Example:

1. Get the Maximum Heart Rate.

MHR = 220 - ________
(your age)
MHR = ____________
Example:
MHR = 220 – 32 years (age)
MHR = 188 bpm (beats per minute)

2. Determine the Heart Rate Reserve.

HRR = MHR - ______________
(Resting Heart Rate)
(*this is your pulse rate when you are at rest/ not doing anything
preferably right after waking up)
HRR = _________________
Example:
HRR = 188 (MHR) - 80 bpm (RHR)
HRR = 108 bpm

3. Take 60% and 80% of the HRR

a. 60% x HRR = ____________
b. 80% x HRR = ____________

Example:
a. 60% x 108 bpm (HRR) = 64.8 bpm
b. 80% x 108 bpm (HRR) = 86.4 bpm

4. Add each HRR to Resting Heart Rate (RHR) to obtain the Target Heart
Rate (THR) range.
a. 60% HRR + _______ = __________ beats per minute
(RHR)
b. 80% HRR + ________ = __________ beats per minute
Example:
a. 64.8 (60%HRR) + 80 bpm (RHR) = 144.8 bpm (4.a)
b. 86.4 (80%HRR) + 80 bpm (RHR) = 166.4 bpm (4.b)
Therefore, your target heart rate range is __________ to ___________ beats
per minute. (4.a) (4.b)

(When performing physical activities, your heart rate is within the

normal range therefore you have to select moderate – vigorous activities that will
make your heart pump within the THR range.

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 Activity 2.1

My Target Heart Rate

Instructions: Compute your Target Heart Rate Range in 4 steps. Fill in
the blanks below.

1. Get the Maximum Heart Rate.

MHR = 220 - ________
(your age)
MHR = ____________

2. Determine the Heart Rate Reserve.

HRR = MHR - ______________
(Resting Heart Rate)
(*this is your pulse rate when you are at rest/ not doing anything
preferably right after waking up)
HRR = _________________

3. Take 60% and 80% of the HRR

a. 60% x HRR = ____________
b. 80% x HRR = ____________

4. Add each HRR to Resting Heart Rate (RHR) to obtain the Target
Heart Rate (THR) range.
c. 60% HRR + _______ = __________ beats per minute
(RHR)
d. 80% HRR + ________ = __________ beats per minute
Therefore, your target heart rate range is __________ to ___________ beats
per minute. (4.a) (4.b)

(When performing physical activities, your heart rate is within the

normal range therefore you have to select moderate – vigorous activities that will
make your heart pump within the THR range.

Type- determines what kind of exercise will help you achieve your fitness goal. Will
it be for the heart or for the muscles? Running, cycling, and swimming are good
examples for the heart. While lifting weights is for the muscles.

Time- relates to how long you will exercise per session. Will it be for 20, 30, 0r 60
minutes per routing? Time is based on the intensity and type of exercise.

Here are some examples of physical activity and exercises that you may integrate in
your own fitness plan. Remember 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.
Aerobic exercises to improve Cardiovascular Endurance:
 Walking
 Jogging

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  Cycling/ biking
 Hiking
 Skating
 Rollerblading
 Step aerobics
 Cardio machines e.g. treadmill
 Sports e.g. football, basketball, volleyball

Examples of exercise plans based on the FITT principle

Frequency 4-5 times a week
Intesity 3 kilometers (100 meters per minute)
Type For the heart: brisk walking
Time 30 minutes (15 minutes to and fro)

Frequency 2-3 times a week

Intesity 1-3 sets of 6-10 repetitions
Type For the muscles: lifting weights (dumbbells
Time 20 minutes

Activity 3

Instructions: Make your own fitness plan for three days based on the FITT
principle. Keep in mind that commitment and balance are keys to an achievable
and sustainable long -term fitness.
You may not follow the acronym in order. You may begin with the type of exercise.
Choose one that you like and fits you. After all you may have the perfect frequency,
intensity, and time; but you do not actually like the type of exercise that you will
do, then you will surely have a hard time doing it.

Next determine the frequency and time. Consider how much time each week you
can devote to your workout. Avoid setting expectations so high that you might not
be able to do it. According to research, it is advisable to plan you workout at least
three to five times per week, so the best way to start is plan for a three- day
workout.

Set your intensity level or how hard your workout session should be. For example,
will you jog for 100 meters or walk for 300 meters?

MY FITNESS PLAN
Schedule Frequency Intensity Type Time
Week 1
Day 1
Day 2
Day 3
Day 4
Day 5

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 Activity 4

Instructions: Record your actual activities based on the fitness plan you made.

MY DAILY FITNESS RECORD

Schedule Frequency Intensity Type Time Remarks
Week 1
DAY 1
DAY 2
DAY 3
DAY 4
DAY 5

References:

1. K to 12 Most Essential Learning Competencies

2. Physical Education and Health 1. 2016. First Edition. Department of
Education
3. DepEd ORDER No. 034, s. 2019 REVISED PHYSICAL FITNESS TEST
MANUAL
4. Porto, J. et.al. 2016. Fitness for Life. Health Optimizing Physical Education
and Health. C&E Publishing, Inc. 839 EDSA, South Triangle, Quezon City.
5. Barcena, A.,& Ancero, C.J.,2020. Health Optimizing Physical Education and
Health 1 (H.O.P.E 1). Alternative Delivery Mode.
6. Jainar, J.,2020. Health Optimizing Physical Education and Health 1
(H.O.P.E 1). Alternative Delivery Mode.
7. The F.I.T.T. Principle - Here's What You Need to Know for Great Workouts
retrieved (April23, 2016) from https://www.verywell.com/f-i-t-t-principle-
what-you-need-for-great-workouts-1231593
8. Michael Walden. Principles of Training.
https://www.teachpe.com/trainingfitness/principles-of-training. Retrieved
May 24, 2020
9. Paige Waener. The F.I.T.T. Principle for an Effective Workout. (2020,
February 20). https://www.verywellfit.com/f-i-t-t-principle-what-you-need-
for-great-workouts1231593/. Retrieve May 23, 2020

CERTIFICATION
This is to certify that my child has successfully done all the
activities included in the in this Learning Activity Sheet.

_________________________________________ ____________________
Name and Signature of the Parent Date