PEH12HOPE 4 Q4 Mod6 Fit On The Go Revised 1

Senior High School
Physical Education
and Health (H.O.P.E. 4)
Quarter 4 – Module 6:
Fit on the Go: “Adapting
the New Normal”
Physical Education and Health (H.O.P.E. 4) Grade 12

Alternative Delivery Mode
Quarter 4 – Module 6: FIT on the Go
First Edition, 2020
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Senior High School

Physical Education
and Health (H.O.P.E. 4)
Quarter 4 – Module 6:
Fit on the Go
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Table of Contents
What This Module is About........................................................................................................................i
How to Learn from this Module................................................................................................................ii

Icons of this Module....................................................................................................................................iii
Lesson 1: GETTING FIT: A Lifetime Choice

What I Need to Know......................................................................................................9
WhatI know........................................................................................................................9
What’s In.............................................................................................................................10
What’s New........................................................................................................................10
What Is It ...........................................................................................................................11
What’s More......................................................................................................................11
What I Have Learned......................................................................................................12
What I Can Do..................................................................................................................12
Lesson 2: OPTIMIZING YOUR BEST

What I Know......................................................................................................................14
What’s In.............................................................................................................................15
What’s New........................................................................................................................15
What is It.............................................................................................................................15
What’s More …………………………………………………………………….16
What I Have Learned.....................................................................................................17
What I Can Do…………………………………………………………………..18
Lesson 3: CUSTOMIZING YOUR TRAINING

What I know.......................................................................................................................20
What’s In.............................................................................................................................21
What’s New........................................................................................................................21
What Is It ...........................................................................................................................21
What’s More......................................................................................................................23
What I Can Do..................................................................................................................23
Lesson 4: START UP
What I know.......................................................................................................................25
What’s In.............................................................................................................................26
What’s New........................................................................................................................26
What Is It ...........................................................................................................................26
What’s More......................................................................................................................27
What I Can Do..................................................................................................................27
Lesson 5: FITNESS GOALS

What I know.......................................................................................................................30
What’s In.............................................................................................................................30
What’s New........................................................................................................................30
What Is It ...........................................................................................................................30
What’s More......................................................................................................................31
What I Can Do..................................................................................................................32
Summary…………………………………………………………………………………………..33
Assessment: (Post-Test) ………………………………………………………………………...33
Key to Answers..............................................................................................................................................35
References………………………………………………………………………………………...36
What This Module is About
This module is a total package in achieving the optimum fitness of the body,
health and wellness. Emphasized in this module are lifetime choices of getting fit,
understanding the principles of Frequency, Intensity, Time and Type (FITT) that will help
students maximize physical activities and exercise to gain desired results. Included in
this module is a modified training plan where students can refer to in order to create
their own physical fitness program that fit their needs. Students will design an individual
training program with specific exercise to achieve fitness goals and maintain their
health-related fitness. Activities, practice worksheets and learning assessment are
readily available and design accordingly to provide students the ease of learning with
less supervision from the teacher.
The following are the lessons contained in this module:

1. Lesson 1: Getting Fit: A Lifetime Choice
2. Lesson 2: FITT principles: Optimizing Your Best
3. Lesson 3: Customizing Your Training
4. Lesson 4: Start Up: Individual Training Design
5. Lesson 5: Fitness Goals
What I Need to Know

At the end of this module, you should be able to:
1. Analyzes physiological indicators such as heart rate, rate of perceived
exertion and pacing associated with MVPAs to monitor and/or adjust
PEH12FH-Ik-t-9
2. Observes personal safety protocol to avoid dehydration, overexertion,
hypo- and hyperthermia during MVPA participation PEH12FH-Ik-t-10
3. Demonstrates proper etiquette and safety in the use of facilities and
equipment PEH12FH-Ia-t-12
How to Learn from this Module
For the Learner:

The following are your guides for the proper use of this module:
1. Follow closely the instructions in every activity.
2. Be honest in answering and checking your exercises.
3. Answer the pre-test before going over the material to find out what you
already know.
4. Answer the exercises at the end of every lesson.
5. Review the lesson that you find difficult to understand.
6. Seek assistance from your teacher if you need help.
7. Ask permission from your parents/guardians whenever you have research
and requirements to be conducted outside your home.
For the Teacher/Facilitator:
1. Communicate with parents and students regularly for updates and feedback
2. Make sure that all activities are complied before accepting them.
3. You may contextualize or localize your activity as long as it is still within the
bound of the learning competency.
For the Parents/Guardian:

1. Closely monitor your child’s progress.
2. Do not answer the activities for your child. Just guide them in doing it.
3. Support your child. Talk to him/her about his/her journey with this module
Components in Each Lesson
This part contains learning objectives that

What I Need to Know
are set for you to learn as you go along the
Learning Objectives
module.
This is an assessment as to your level of

What I Know? knowledge to the subject matter at hand,
Pre-Assessment meant specifically to gauge prior related
knowledge
What’s In? This part connects previous lesson with that

Review Activity of the current one.
An introduction of the new lesson through

What’s New? various activities, before it will be presented
Motivational Activity to you
These are discussions of the activities as a

What is It?
way to deepen your discovery and under-
Lesson Proper
standing of the concept.
These are follow-up activities that are in-

What’s More?
tended for you to practice further in order to
Performance Task
master the competencies.
What I Have Learned? Activities designed to process what you

Generalization have learned from the lesson
These are tasks that are designed to show-
What I Can Do?
case your skills and knowledge gained, and
Application
applied into real-life concerns and situations.
This evaluates your level of mastery in

Assessment
achieving the learning objectives of the
Post-Assessment
lesson.
Lesson
Getting Fit: A Lifestyle Choice
1
Source: https://www.google.com.ph/search?q=fit+clipart&tbm=isch&ved
WHAT I NEED TO KNOW
At the end of the week, students will be able to:
1. Describe lifelong benefits of exercise;

2. Distinguish type of exercises in improving fitness;
3. Demonstrate aerobic and anaerobic exercise;
4. Categorize aerobic and anaerobic exercise.
WHAT I KNOW
Activity 1. Pre-Assessment
Multiple Choice. Choose the letter of the correct answer. Write your answer on
a separate sheet of paper.
1. One way to measure an individual’s cardiovascular fitness is to measure the:
A. Good eating habits C. Resting Heart Rate
B. Energy enthusiasm D. Aerobic exercise
2. An exercise that requires the use of oxygen to produce energy.
A. Anaerobic C. Camping
B. Yoga D. Aerobic
3. In addition to nutrition, _______is an important means of maintaining your
health.
A. Aerobic exercise C. Exercise
B. Anaerobic D. Mountain climbing
4. Exercise that does not require the use of oxygen to metabolize energy
A. Anaerobic C. Aerobic
B. Aerobic exercise D. Jumping
5. Regular exercise will enable you to perform daily tasks with an increased
amount of:
A. Good eating habits C. Aerobic exercise
B. Resting heart rate D. Energy and enthusiasm
6. How many minutes must the target heart rate be maintained in order for
aerobic exercise to be beneficial?
A. Twelve C. Twenty
B. Fifteen D. Ten
7. Amount of time needed to perform an exercise.
A. Strength C. Intensity
B. Duration D. Frequency
8. Which of the following exercises should be included during warm-up and cool
down times?
A. Cardiovascular fitness C. Walking and stretching
B. Circulatory and muscular D. Jumping
9. The ability of the cardiovascular and respiratory systems to efficiently transfer
oxygen and nutrients to skeletal muscles is known as:
A. Adenosine triphosphate C. Circulatory, respiratory, muscular
B. Energy and enthusiasm D. Cardiovascular fitness
10. Your body composition can be changed by altering two factors, namely:
A. Energy and enthusiasm C. Lean, fat
B. Diet and exercise D. Adenosine triphosphate
WHAT’S IN
In the previous lesson, the students was able to identify the importance of the
health-related fitness index for them to determine the status in engaging physical
activity with supplementary balance diet to achieve the desired amount of energy.
WHAT’S NEW
Activity 1: Name in Motion
Direction: Practice executing letters using your body in a creative way.
WHAT IS IT
Health, vitality and long life are desirable goals for everyone. Being fit has
many advantages from helping individual to control weight to giving a better night’s
sleep. There is impressive evidence that people who exercise frequently, and in the
correct way are less prone to heart attacks, strokes and other life-threatening
conditions, and live longer than people whose existence is sedentary. You need to
exercise regularly all your life and should exercise more, not less as you get older.
The type of exercise that is most effective in improving fitness is an aerobic
exercise. The word aerobic means “with oxygen” and all aerobic exercise uses
oxygen. Aerobic exercise usually involves vigorous exercise sustained over a period
of several minutes and its effect is to increase the efficiency of the lungs, heart, and
blood circulation. Examples include swimming laps, running, or cycling. Involve quick
bursts of energy and are performed at maximum effort for a short time. Examples
include jumping, sprinting, or heavy weight lifting.
WHAT’S MORE
Activity 2. Alphabet Workouts
Direction: Spell out your FULL NAME and COMPLETE the activity listed for
each letter. For a greater challenge include your MIDDLE NAME and DO each one
TWICE. Take a photo of you performing the activities and submit to your teacher
through his/her a FB messenger.
A 30 Stationary jog K 30 Front kicks U 30 Stationary jog

B 30 Front kicks L 15 Stationary sprinting V 30 Front kicks
C 30 Jumping jack M 10 Push-ups W 30 Jumping jack
D 20 Mountain Climbing N 20 Mountain Climbing X 20 Mountain Climbing
E 15 Squat jumps O 30 Stationary jog Y 15 Squat jumps
F 30 Front kicks P 15 Lunge jumps Z 10 Push-ups
G 15 Lunge jumps Q 15 Lunge jumps
H 30 Stationary jog R 30 Stationary jog
I 15 Box jumps S 15 Box jumps
J 15 Stationary sprinting T 15 Stationary sprinting
Source: Adapted http://www.pecentral.org/ retrieved June 2, 2020.
Notes to the Teacher
Use the rubric below to evaluate the output of Activity 2. (Rubric may be
changed depending on the agreement between the teacher/facilitator and the
learner).
Rubric for Individual Fitness Exercise
Criteria Rating
5 4 3 2 1
Execution Showed Executed Executed Executed Executed the
excellent the routine the routine the routine routine
performanc almost with with little incorrectly
e accordingly average accuracy
but some accuracy
errors were
evident
Mastery Showed Almost Showed Showed Performed
very high showed average little poorly the
level of mastery of mastery of mastery of routine
mastery of the routine the routine the routine
the routine but some
errors were
evident
Choreography The routine The routine The routine The Failed to
was very was almost was little routine show the
impressive impressive impressive was poorly choreograph
impressive y
WHAT I HAVE LEARNED
Activity 3. YOU’VE GOT MAIL
Direction: Categorize the exercises listed below whether it is aerobic or

anaerobic. (To be submitted to your teacher.)
No Exercises Category
.
1. Jump Rope
2. Running/ jogging
3. Brisk walking
4. Swimming
5. Kickboxing
6. Zumba
7. Cycling/biking
8. Sprints
9. Heavy cleaning around the house
10. Gardening
11. Weightlifting
12. Isometrics
13. Plyometric
14. Interval training
15. Dancing
16. Push-ups
17. Bowling
18. Mountain climbing
19. Sit-ups
20. Treadmill
WHAT I CAN DO
Activity 4. FIELD-DAY MINUTE
Direction: Perform an exercise routine for 20 minutes through video

coverage. The exercise design is a combination of aerobic and anaerobic exercises.
Warm-up, stretching and cool down must be incorporated in the exercise routine. (To
be submitted to your teacher through his/her FB messenger.)
learner).
Rubric for Individual Performance
Criteria Rating
5 4 3 2 1
Execution Showed Executed the Executed the Executed the Executed the
excellent routine almost routine with routine with routine
performance accordingly but average little accuracy incorrectly
some errors accuracy
were evident
Mastery Showed very Almost showed Showed Showed little Performed
high level of mastery of the average mastery of the poorly the
mastery of the routine but mastery of the routine routine
routine some errors routine
were evident
Choreography The routine The routine was The routine The was Failed to show
was very almost was little poorly the
impressive impressive impressive impressive choreography
Lesson
F.I.T.T. PRINCIPLES: Optimizing
Your Best
2
WHAT I NEED TO KNOW
1. Define FITT Principles in exercise workout;

2. Recognize the importance of the principle;
3. Create a workout routine using FITT principle;
4. Categorize exercises for cardiovascular and strength training.
WHAT I KNOW
Multiple Choice. Choose the letter of the correct answer. Write your answer on
a separate sheet of paper.
1. In the F.I.T.T principle, the F stands for what?
A. Fast C. Frequency
B. Form D. Flexibility
2. In the F.I.T.T principle, the I stands for?
A. Individual C. Isometric
B. Intensity D. Instrument
3. In the F.I.T.T principle, the T’s stand for what?
A. Time & Temperature C. Type &Temperature
B. Time &Type D. Type & Tenseness
4. The kind of exercise that you do in order to achieve the results that you want.
A. Frequency C. Time
B. Intensity D. Type
5. It means to gradually increasing resistance, increasing repetitions, increasing
sets and intensity:
A. Progression C. Specificity
B. Overload D. Training
6. A muscle forced to operate beyond its customary intensity by increasing the
load.
A. Frequency C. Progression
B. Specificity D. Overload
7. Exercising a particular muscle for a certain task .
A. Training C. Specificity
B. Overload D. Progression
8. In order to experience progression, you must gradually add intensity to _____
the body
A. Fatigue C. Exhaust
B. Relax D. Overload
9. Sports training should be adjusted according to each athlete’s characteristics
and needs, such as age, gender, rate of progress, and previous experience.
A. Reversibility Principle C. Recovery Principle
B. Individualization Principle D. Overload Principle
10. This principle dictates that athletes need adequate time to recuperate from
training and competition.
A. Balance Principle C. FITT Principle
B. Recovery Principle D. Specificity Principle
WHAT’S IN
In the previous lesson, the students were able to use aerobic and anaerobic
exercises in improving fitness that will contribute to the total wellness of the person.
WHAT’S NEW
Activity 1: Selfie Mode
Direction: Take a photo of yourself performing the following exercises given.

(To be submitted to your teacher through his/her FB messenger.)
1. knee high position 6. jumping jack

2. lunges position 7. bicep curl
3. push-up position 8. squat position
4. curl-up position 9. plunk position
5. running position 10. mountain climbing
WHAT IS IT
The FITT Principle is a great way of monitoring your exercise program. The
acronym FITT out lies the key components of an effective exercise program, and the
initials F.I.T.T, stand for:
F - Frequency which refers to how often you exercise per week.

I - Intensity which refers to how hard you exercise from moderate
to high.
T - Time which refers to how long you exercise for anywhere from
15 to 40 minutes.
T - Type which refers to the kind of exercise you undertakes.
The Components
Frequency- is a key component of the FITT principle. Remember that it is

important to know why you are exercising and what you wish to achieve before
rushing into any exercise program. Adjust the number of times you exercise per
week to reflect your current fitness level, the time you realistically have available, you
other commitments like family and work, and the goals you have to set for yourself.
Intensity- This is an extremely important aspect of the FITT Principle and

probably the hardest factor to monitor. The best way to gauge the intensity of your
exercise is to monitor your heart rate. Simply count your heart rate over a 15 second
period and then multiply by 4. This will give you your exercise heart rate in beats per
minute.
Time- The time you spend exercising is also an important part of the
FITT Principle. The time dedicated to exercise usually depends on the type of
exercise undertaken.
Type- like time, the type of exercise you choose will have a big effect
on the results you achieve. That is why it is important to know what you want to gain
from your efforts. For example, if you are looking to improve your cardiovascular
fitness, then exercises like walking, jogging, swimming, bike riding, stair climbing,
aerobics and rowing are very effective. For weight loss, any exercise using a majority
of your large muscle groups will be effective. To improve muscular strength, the best
exercises, includes the use of free weights, machine weights and body weight
exercises like push-ups, chin-ups and dip.
WHAT’S MORE
Activity 2. Kettlebell Arm Swing
Fill a medium size, dry pail with other

household items to give it a little
weight. Then, holding it with both
hands, swing it upward in front of you,
making sure to engage your hips,
Source: https://www.google.com.ph/search?q=Kettlebell+Arm+Swing&safe
glutes, thighs, and arms.
Perform it through video coverage and

submit to your teacher through his/her
FB messenger.
learner).
Rubric for Individual Fitness Exercise

Criteria Rating
5 4 3 2 1
Execution Showed Executed the Executed the Executed the Executed the
excellent routine almost routine with routine with routine
performance accordingly but average little accuracy incorrectly
some errors accuracy
were evident
Mastery Showed very Almost showed Showed Showed little Performed
high level of mastery of the average mastery of the poorly the
mastery of the routine but mastery of the routine routine
routine some errors routine
were evident
Choreography The routine The routine was The routine The routine Failed to show
was very almost was little was poorly the
impressive impressive impressive impressive choreography
WHAT I HAVE LEARNED
Activity 3. YOU’VE GOT A MAIL
Direction: Choose at least three (3) of your favorite exercise/s to perform

using the FITT principle. Check the appropriate mode of your exercise in each
column.
Activity F I T T
___ 1 day/week ___ Brisk ___ 10 min
___3days/week ___ Moderate ___ 15 min Cardio
___ 5 days/week ___ Vigorous ___ 20 min
___ 30 min
___ 3 days/week ___ Moderate ___ 15 min Cardio
___ 30 min
___ 3 days/week ___ Moderate ___ 15 min Cardio
___ 30 min
WHAT I CAN DO
Direction: Create and perform an exercise routine for 30 minutes using the
FITT Principle. The exercise is based on your chosen favorite exercises that you
have listed in activity 3. Warm-up, stretching and cool down will be incorporated in
the exercise. (To be submitted to your teacher through his/her FB messenger.)
learner).

Criteria Rating
5 4 3 2 1
but some accuracy
errors were
evident
errors were
evident
Choreography The routine The routine The routine The was Failed to
was very was almost was little poorly show the
impressive impressive impressive impressive choreograph
y
Lesson
Customizing Your Training
3
Source:https://www.google.com.ph/search?q=fit+clipart&tbm=isch&ved
WHAT I NEED TO KNOW
1. Identify the importance of training heart rate in improving fitness;

2. Classify the intensity levels of exercise;
3. Apply Karvonen’s formula in determining the fitness level;
4. Solve individual fitness level
WHAT I KNOW
Multiple Choice. Choose the letter of the correct answer. Write your answer
on a separate sheet of paper.
1. What is a resting heart rate?

A. When your heart takes a break from working
B. When your heart rate is 175
C. When your heart is at its lowest beats per minute (bpm)
D. 220 minus your age
2. How do you get into your target heart rate zone?
A. 5 minutes of jogging slowly around the basketball court
B. 20-30 minutes of being physically active without much rest
C. Walking a mile with your parents or friends.
D. All of the above
3. During the exercise circuit, what component of fitness did we improve the
most
A. Cardiovascular endurance
B. Body composition
C. Muscular strength
D. Flexibility
4. If you drove in a car for 5 hours to see your family, what zone would your
heart rate be in?
A. Resting
B. Target
C. Maximum
D. None of the above
5. Your Target Heart Rate zone is _________________.
A. Working out as hard as you can for five minutes
B. Much like a school zone when driving your car
C. Has minimum number and a maximum number to help you identify if your
heart rate is in a safe zone
D. Should never be used when exercising
6. In terms of duration, heart rate is typically measured for how long?
A. One minute
B.30 seconds and multiply the number of beats by 4.
C.10 seconds and multiply the number of beats by 4.
D.15 seconds and multiply the number of beats by 4.
7. Maximum heart rate is typically calculated by _________________.
A. 200 minus your age
B. 220 minus your age
C. 60 plus your age
D. 320 minus your age
8. The lower your resting heart rate the more fit you are.
A. True
B. False
9. The resting heart of an average healthy person is typically?
A. 40-60 bpm
B. 90-100 bpm
C. 60-80 bpm
D.100-120 bpm
10. What is meant by a training zone?
A. A zone which defines upper and lower limits of training intensities
depending on what you aiming to achieving through training.
B. An area to work in whilst training
C. A zone which dictates how long we should train for intensity
D. All of the Above
WHAT’S IN
In the previous lesson the students was able to fully understand and apply the
FITT principle to exercise.
WHAT’S NEW
Activity 1: Deep Clean
Direction: Do household tasks that will increase your heartbeat the same as
common exercise workouts.
WHAT IS IT
According to Douglas (2018), Heart rate training entails keeping your heart
rate the number of times your heart beats in a minute within a set range during
workout. The range is expressed as a percentage of your maximum heart rate, which
is the greatest number of times your heart can beat in a minute. For example, a 30-
minute elliptical workout, you might aim to keep your heart rate between 70 and 80
percent of your maximum heart rate.
Heart rate training reflects the fact that the harder you run, cycle or do other
forms of exercise, the higher your heart rate is. The ideal heart rate range depends
on the cardiovascular goals of a workout.
Steps that will help you calculate your ideal heart rate training zone:
1. Take your pulse before you get up of bed in the morning in 30 seconds for
three (3) successive mornings to get the average of your resting pulse
rate.
2. Determine your training heart rate zone using this simple Karvonen
Formula.
THR = RHR + PTI (%) (220-PA-RHR)

WHERE:
RHR - Resting Pulse Rate

PTI - Percentage Training Intensity
 60%-70% - Low Intensity Level
 70%-80% - Middle Intensity Level
 80%-90% - High Intensity Level
220 - Maximum Heart Rate (constant)
PA - Present Age
Example:
Given:
Present age = 45
RHR = 70
Solve the THR of Carlo in Low Intensity level.
Solution:
(a) THR = RHR + % (220-PA-RHR)
= 70 + 60% (220-45-70)
= 70 + .6 (105)
= 70 + 63
= 133 beats per minute
(b) THR = RHR + % (220-PA-RHR)

= 70 + 70% (220-45-70)
= 70 + .7 (105)
= 70 + 73.5
= 143.5 beats per minute
Therefore:
Training Heart rate zone of Carlo in Low Intensity Level is;
THR = 133 – 143.5 beats per minute

In order to identify that your training heart rate zone is achieved during exercise, the
following procedure must be observed:
1. Get the Exercise Pulse rate (EPR) right after the exercise by locating your
pulse in any ways by radial or carotid.
2. Once the pulse is located, count the number of beats in 10 second then
multiply by 6.
Example:
EPR = 20 beats (in 10 seconds) x 6
= 120 bpm
3. ONCE your THR zone is achieved you may stop the exercise. And if NOT,
continue to work out until the desired training heart rate zone is achieved.
WHAT’S MORE
Activity 2. My Training Heart Rate Zone
Direction: Solve your training heart rate zone in Low, Middle and High
Intensity level using the Karvonen’s formula. Show your solution and submit to your
teacher.
WHAT I HAVE LEARNED
Training heart rate zone is a range that defines the lower and upper limits of
training intensities to achieve optimum fitness level and performance.
WHAT I CAN DO
Direction: Perform an aerobic exercise routine that is based on their THR

zone (Low, Middle, High). Warm-up, stretching and cool down will be incorporated in
the exercise.
a. Brisk walking for at least 30 minutes or as desired
b. Zumba aerobic for at least 30 minutes or as desired
c. Aero-Kickboxing for at least 30 minutes or as desired
learner).
Criteria Rating
5 4 3 2 1
but some accuracy
errors were
evident
errors were
evident
y
Lesson
Start Up: Individual Training
Design
4
WHAT I NEED TO KNOW
1. Recall FITT Principles in exercise workout;

2. Classify exercises under low, medium and high intensity workout;
3. Develop Individual fitness training program
4. Evaluate individual fitness level.
WHAT I KNOW
Multiple Choice. Choose the letter of the correct answer. Write your answer
on a separate sheet of paper.
1. The F.I.T.T. principle details how to safely and effectively progress what style
of workout?
A. Cardio respiratory
B. Muscular strength
C. Muscular Endurance
D. All of the above
2. What are the 3 stages of exercise?
A. 1. Warm-up 2. Work-out 3. Warm-up
B. 1. Warm-up 2. Work-out 3. Cool down
C. 1. Cool-down 2. Work-out 3. Warm-up
D. 1. Cool down 2. Warm-up 3. Work-out
3. Which of the terms is not included when dealing with cardiovascular
endurance?
A. Cardio
B. Pulmonary
C. ATP
D. Vascular
4. In F.I.T.T. principle, the T’s stand for what?
A. Time and Temperature
B. Time and Type
C. Time and Timing
D. Temperature and Trim
5. The health-related components of physical fitness are most associated with:
A. How fast you improve.
B. How well the systems of the body operate.
C. How well you perform in sports activities.
D. You level of athletic ability.
WHAT’S IN
In the previous lesson, the student learned to compute the Training Heart
Rate (THR) using the Karvonen’s formula.
WHAT’S NEW
Activity 1: Hataw-Galaw
Direction: Take a photo of you performing Zumba dance work-out in 45

minutes. (To be submitted to your teacher).
WHAT IS IT
Planning out good fitness programs is the key in promoting and maintaining
good health. Fitness programs are a great way to make sure that you are getting the
most out of your workouts and that you are targeting all your muscle groups as well
as getting a cardio workout. Many people exercise but are not getting the full benefits
that exercise can provide. By planning out some fitness programs you can make
sure that you are not wasting your time.
Fitness programs are basically a laid-out plan of what exercise you do on
what day and in what order. You get very complex fitness programs that can be
difficult to follow at first but once you get into the habit it is generally very easy. Some
people do a lot of cardio, but no weight training, or vice versa. It is very important to
get a bit of both, as cardio is wonderful for your heart and weight training is excellent
for bone density among other things.
5 Reasons Why You Need a Workout Plan:
1. Helps Prevent Under or Over Training

2. Provides Structure
3. Provide Goals
4. Provides Checklist
5. Prevents Burnout
WHAT’S MORE
Activity 2. My Fitness Program
Direction: Develop a fitness program suited to your physical need and

capacity to perform using the FITT principles. (To be submitted to your teacher.)
Components of Exercises Frequency Intensity Time Type

Fitness (how often) (how hard) (how (Aerobic/
Days Reps/sets long) Anaerobic)
Health-Related
Fitness
1. Muscular
strength
2. Flexibility
3. Muscular
Endurance
4. Body
Composition
5.Cardiovascular
endurance
WHAT I HAVE LEARNED
Great fitness programs are available if you spend some time looking for them.
Good health and proper fitness are important at any age. Consulting an exercise
professional when designing your fitness program can help you reduce injury and
customize your program to your needs, especially if you are new to exercise or you
haven’t done any physical activity for a while.
WHAT I CAN DO
Direction: Take a video or photos of you performing an exercise routine

based on your design fitness program in activity 2. Warm-up, stretching and cool
down must be incorporated in the exercise. (To be submitted to your teacher.)
learner).
Criteria Rating
5 4 3 2 1
but some accuracy
errors were
evident
errors were
evident
y
Lesson
Fitness Goals
5
WHAT I NEED TO KNOW
1. Identify fitness goals;

2. Select goals that is attainable and accessible;
3. Prepare necessary equipment to be used in a minimal cost;
4. Categorize priority.
WHAT I KNOW
Direction: Identify which fitness goal setting you aim to be accomplished.
Reduce Fat Build Muscle Mass

Increase Strength Improve Exercise Technique
Improve Sport Specific Skills Increase Motivation
Increase Flexibility Improve Health
Improve Cardiovascular fitness Improve Eating Habits
Improve Bone Density
WHAT’S IN
In previous lesson the students was able to design and perform his/her
individual training program.
WHAT’S NEW
Activity 1: My Fitness Goal
Direction: Write a reflection about your fitness goals for the next 3-6 months
and determine the importance of your fitness goals.
WHAT IS IT
Making any lifestyle change can be challenging. Many people find that having
a goal in mind gives them something to work towards, motivates them to stay on
track and provides a measure of how well they are doing. If you’re trying to become
more physically active, realistic, well-planned goals keep you focused and motivated.
Several key principles can be applied to help you set your physical activity
goals. These include:
1. Pinpoint your ultimate goal. It should be realistic, specific, meaningful and
important to you.
2. Find out how to achieve your ultimate goal.
3. Set small, specific mini goals.
4. Monitor your progress regularly
5. Adapt to changing circumstances.
6. Don’t be too hard on yourself.
WHAT’S MORE
Activity 2. Fitness Bucket List
Direction: Identify your 10-fitness bucket list that you wanted to perform this
month. Use available equipment with a minimal cost, improvised or modified. (To be
submitted to your teacher.)
Example:
10-fitness bucket list Proper Attire /Equipment Used

1. 5k Run Running shoes, shorts, watch
2.
3.
4.
5.
6.
7.
8.
9.
10.
WHAT I HAVE LEARNED
Activity 3. YOU’VE GOT MAIL
Direction: Based on the fitness goal mentioned in Activity 2, choose five (5)
exercises to perform following the FITT principle below.
Activity F I T T
___3days/week ___ Moderate ___ 15 min
___ 30 min
___ 3 days/week ___ Moderate ___ 15 min
___ 30 min
___ 30 min
___ 30 min
___ 30 min
WHAT I CAN DO
Direction: Create and perform an exercise routine for 40-45 minutes using
the FITT Principle. The exercise is based on your chosen favorite bucket list written
in activity 3. Take a video or photos of you performing the exercise routine and
submit to your teacher.
learner).

Criteria Rating
5 4 3 2 1
but some accuracy
errors were
evident
errors were
evident
y
SUMMARY
The lessons in this module equipped the students to completely

understand their body and take on their fitness goals seriously. The
appreciation and the fulfilment of having a body that can perform daily
activities without pain and combat sedentary lifestyle among our youth
are the underlying objectives of this module. This also hopes that
students acquire knowledge of the FITT principle, the importance of the
Karvonen’s formula, and creating an Individual Fitness Training Program
will prepare them to share what they learn to their family and the
community as a whole.
POST-ASSESSMENT
Multiple Choice. Choose the letter of the correct answer. Write your answer on a
separate sheet of paper.
1. Which of the following is NOT a type of anaerobic exercise?

A. Boxing C. Biking sprints
B. Running sprints D. Weight training
2. What does aerobic refer to?
a. The absence of oxygen C. With little available oxygen
b. How your body uses oxygen D. No answer is correct
3. Which physical activity is NOT an aerobic exercise?
A. Jogging C. Yoga
B. Hip-hop dancing D. Jump roping
4. What does anaerobic means?
A. With oxygen C. The way your body uses oxygen
B. An abundance of oxygen D. less oxygen
5. Regular exercise will enable you to perform daily tasks with an increased
amount of:
A. Good eating habits C. Aerobic exercise
B. Resting heart rate D. Energy and enthusiasm
6. It means exercising a particular muscle for a certain task.
A. Training C. Specificity
B. Overload D. Progression
7. Sports training should be adjusted according to each athlete’s characteristics
and needs, such as age, gender, rate of progress, and previous experience.
A. Reversibility Principle C. Recovery Principle
B. Individualization Principle D. Overload Principle
8. How many minutes must the target heart rate is maintained in order for
aerobic exercise to be beneficial?
A. Twelve C. Twenty
B. Fifteen D. Ten
9. The amount of time needed to perform an exercise.
A. Strength C. Intensity
B. Duration D. Frequency
10. Which of the following exercises should be included during warm-up and cool
down times?
A. Cardiovascular fitness C. Walking and stretching
B. Circulatory and muscular D. Jumping
Key to Answers
Pre-assessment
Lesson 1 Lesson 2 Lesson 3 Lesson 4

1. C 1. C 1. D 1. D
2. D 2. B 2. D 2. B
3. C 3 B 3. A 3. C
4. A 4 D 4. D 4. A
5. D 5 B 5. C 5. C
6. C 6 C 6. D
7. B 7 C 7. B
8. C 8 D 8. A
9. D 9 B 9. C
10. B 10 B 10. A
Post-assessment
Lesson 1
1. A
2. B
3. C
4. D
5. D
6. C
7. B
8. C
9. B
10. C
References
https://2012books.lardbucket.org/books/an-introduction-to-nutrition/s19-achieving-
optimal-health-welln.html
https://www.healthychildren.org/English/healthy-living/fitness/Pages/How-to-Get-
Fit.aspx
https://www.pinterest.ph/sarahjmajor2/fitt-training-principles/
https://www.teachpe.com/training-fitness/principles-of-training
https://www.nerdfitness.com/blog/how-to-build-your-own-workout-routine/
https://www.researchgate.net/publication/
235263261_The_role_of_individual_and_training_design_factors_on_training_transf
er
https://simplifaster.com/articles/individualized-training-for-athletes/
https://www.shape.com/fitness/workouts/7-items-your-fitness-bucket-list
https://www.self.com/story/how-to-set-realistic-fitness-goals
https://classpass.com/movements/single-arm-kettlebell-swing
https://br.freepik.com/vetores-premium/desenhos-animados-de-mulher-de-
fitness_3659693.htm

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PEH12HOPE 4 Q4 Mod6 Fit On The Go Revised 1

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Senior High School

Physical Education and Health (H.O.P.E. 4) Grade 12

Borrowed materials (i.e., songs, stories, poems, pictures, photos, brand

Published by the Department of Education – Division of Cagayan de Oro City

Development Team of the Module

Writer/s: Jason O. Damulo

Printed in the Philippines by Department

Printed in the Philippines by Department of Education – Bureau of Learning Resources (DepEd-BLR)

Senior High School

This instructional material was collaboratively developed and reviewed

We value your feedback and recommendations.

Department of Education ● Republic of the Philippines

What This Module is About........................................................................................................................i

How to Learn from this Module................................................................................................................ii

Lesson 1: GETTING FIT: A Lifetime Choice

Lesson 2: OPTIMIZING YOUR BEST

Lesson 3: CUSTOMIZING YOUR TRAINING

Lesson 5: FITNESS GOALS

The following are the lessons contained in this module:

What I Need to Know

How to Learn from this Module

For the Learner:

For the Parents/Guardian:

Components in Each Lesson

This part contains learning objectives that

This is an assessment as to your level of

What’s In? This part connects previous lesson with that

An introduction of the new lesson through

These are discussions of the activities as a

These are follow-up activities that are in-

What I Have Learned? Activities designed to process what you

This evaluates your level of mastery in

At the end of the week, students will be able to:

1. Describe lifelong benefits of exercise;

Activity 1: Name in Motion

Direction: Practice executing letters using your body in a creative way.

Activity 2. Alphabet Workouts

A 30 Stationary jog K 30 Front kicks U 30 Stationary jog

Notes to the Teacher

Activity 3. YOU’VE GOT MAIL

Direction: Categorize the exercises listed below whether it is aerobic or

Activity 4. FIELD-DAY MINUTE

Direction: Perform an exercise routine for 20 minutes through video

At the end of the week, students will be able to:

1. Define FITT Principles in exercise workout;

Activity 1: Selfie Mode

Direction: Take a photo of yourself performing the following exercises given.

1. knee high position 6. jumping jack

F - Frequency which refers to how often you exercise per week.

Frequency- is a key component of the FITT principle. Remember that it is

Intensity- This is an extremely important aspect of the FITT Principle and

Activity 2. Kettlebell Arm Swing

Fill a medium size, dry pail with other

Perform it through video coverage and

Rubric for Individual Fitness Exercise

WHAT I HAVE LEARNED

Activity 3. YOU’VE GOT A MAIL

Direction: Choose at least three (3) of your favorite exercise/s to perform

Activity 4. FIELD-DAY MINUTE

Notes to the Teacher

Rubric for Individual Performance

WHAT I NEED TO KNOW

At the end of the week, students will be able to: