11

PHYSICAL
EDUCATION 11
Quarter 1 – Module 3:week3-6
Fitness Goals
PHYSICAL EDUCATION – Grade 11
Alternative Delivery Mode
Quarter 1 – Module 3: Fitness Goals
First Edition, 2020

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holders. Every effort has been exerted to locate and seek permission to use these
materials from their respective copyright owners. The publisher and authors do not
represent nor claim ownership over them.

Published by the Department of Education

Secretary: Leonor Magtolis Briones
Undersecretary: Diosdado M. San Antonio

Development Team of the Module

Writer: Jonilo G. Jainar
Editor: Jonilo G. Jainar, Mary Rose G. Acupanda
Reviewers: Celene June Brendan J. Dumagan, Jumar S. Quibot
Illustrator:
Layout Artist:
Management Team: Senen Priscillo P. Paulin, CESO V Jenith C. Cabajon
Fay C. Luarez, TM, Ed.D., Ph.D. Rosela R. Abiera
Nilita L. Ragay, Ed. D. Maricel S. Rasid
Adolf P. Aguilar, CESE Elmar L. Cabrera

Printed in the Philippines by ________________________

Department of Education –Region VII Schools Division of Negros Oriental

Office Address: Kagawasan, Ave., Daro, Dumaguete City, Negros Oriental

Tele #: (035) 225 2376 / 541 1117
E-mail Address: negros.oriental@deped.gov.ph
 11

PHYSICAL
EDUCATION
Quarter 1 – Module 3: week 3-6
Fitness Goals
Introductory Message
For the facilitator:
Welcome to the PHYSICAL EDUCATION GRADE 11 Alternative Delivery Mode
(ADM) Module on Fitness Goals!
This module was collaboratively designed, developed and reviewed by educators
both from public and private institutions to assist you, the teacher or facilitator
in helping the learners meet the standards set by the K to 12 Curriculum while
overcoming their personal, social, and economic constraints in schooling.
This learning resource hopes to engage the learners into guided and
independent learning activities at their own pace and time. Furthermore, this
also aims to help learners acquire the needed 21st century skills while taking
into consideration their needs and circumstances.
In addition to the material in the main text, you will also see this box in the
body of the module:

Notes to the Teacher

This contains helpful tips or strategies
that will help you in guiding the
learners.

As a facilitator, you are expected to orient the learners on how to use this
module. You also need to keep track of the learners' progress while allowing
them to manage their own learning. Furthermore, you are expected to
encourage and assist the learners as they do the tasks included in the module.

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For the learner:
Welcome to the Physical Education 11 Alternative Delivery Mode (ADM) Module
on Fitness Goals!
This module was designed to provide you with fun and meaningful
opportunities for guided and independent learning at your own pace and time.
You will be enabled to process the contents of the learning resource while being
an active learner.
This module has the following parts and corresponding icons:
Begin This will give you an idea of the skills or
competencies you are expected to learn in
the module.
Try This This part includes an activity that aims to
check what you already know about the
lesson to take. If you get all the answers
correct (100%), you may decide to skip this
module.
Do This This is a brief drill or review to help you link
the current lesson with the previous one.
Explore In this portion, the new lesson will be
introduced to you in various ways; a story, a
song, a poem, a problem opener, an activity
or a situation.
Keep this in Mind This section provides a brief discussion of
the lesson. This aims to help you discover
and understand new concepts and skills.
Apply What You Have Learned This section provides an activity which will
help you transfer your new knowledge or skill
into real life situations or concerns.
Reflect This includes questions or blank
sentence/paragraph to be filled into process
what you learned from the lesson.
Assess What You Have Learned This is a task which aims to evaluate your
level of mastery in achieving the learning
competency.
Additional Activity In this portion, another activity will be given to
you to enrich your knowledge or skill of the
lesson learned.
Answer Key This contains answers to all activities in the
module.

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At the end of this module you will also find:

References This is a list of all sources used in

developing this module.

The following are some reminders in using this module:

1. Use the module with care. Do not put unnecessary mark/s on any part
of the module. Use a separate sheet of paper in answering the exercises.
2. Don’t forget to answer What I Know before moving on to the other
activities included in the module.
3. Read the instruction carefully before doing each task.
4. Observe honesty and integrity in doing the tasks and checking your
answers.
5. Finish the task at hand before proceeding to the next.
6. Return this module to your teacher/facilitator once you are through with
it.
If you encounter any difficulty in answering the tasks in this module, do not
hesitate to consult your teacher or facilitator. Always bear in mind that you
are not alone.
We hope that through this material, you will experience meaningful learning
and gain deep understanding of the relevant competencies. You can do it!
Points to remember:
1. Always be at your own pace in doing the task. Stop when the activity
threatens your health.
2. Conduct survey and preparation with the vicinity where you will execute the
task and make sure that the area is safe and free from danger.
3. Always check personal health condition capacity before doing the task.
Stay on guard or require a member of the family to do the spotting
while executing the activity.
4. Perform warm-up and stretching all the time before performing mild or
strenuous activities.
5. Do not forget to do cool down exercises after performing the required task.

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 TABLE OF CONTENTS
CONTENT PAGES

INTRODUCTORY MESSAGE --------------------------------- ii

For the Facilitator --------------------------------- ii
For the learner --------------------------------- iii

BEGIN --------------------------------- 01
Learning Competency --------------------------------- 01

TRY THIS --------------------------------------------------- 02

DO THIS --------------------------------------------------- 03
Task 1 --------------------------------------------------- 03

EXPLORE --------------------------------------------------- 04

KEEP THIS IN MIND ------------------------------------------ 04

Task 2 --------------------------------------------------- 04
Task 3 --------------------------------------------------- 05

APPLY WHAT YOU HAVE LEARNED ------------------------ 11

REFLECT --------------------------------------------------- 14

ASSESS WHAT YOU HAVE LEARNED ------------------------ 14

GLOSSARY --------------------------------------------------- 16

ANSWER KEY ------------------------------------------ 16

REFERENCE LIST ------------------------------------------ 17

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 LEARNING COMPETENCY:
Sets Frequency Intensity Time Type (FITT) goals based on training principles to achieve
and/or maintain health-related fitness (HRF). CODE: PEH11FH-Ii-j-7
Weeks 3 & 4

Engages in moderate to vigorous physical activities (MVPAs) for at least 60 minutes

most days of the week in a variety of settings in and out of school
CODE: PEH11FH-Ia-t-8
Weeks 5 & 6

(FITNESS GOALS)

Improving fitness is an important goal in achieving optimum health. If carefully

planned, performed, monitored, and evaluated, positive health–related outcomes will be
achieved and that reduces the risks of acquiring health problems.

To maximize the results of a physical fitness program, there is a need to

familiarize with the Principles of Exercise and appropriate modification of the FITT—
Frequency, Intensity, Type, and Time.

At the end of the module, you should be able to:

1. Explain the Principle of Physical Activity and the FITT

2. Make a FITT fitness plan based on training principles to achieve/and or maintain
health-related fitness
3. Perform moderate to vigorous physical activities following the designed fitness
plan

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Direction: Read each item carefully and write the letter of your answers in your activity
notebook.
1. The following are examples of aerobic type of physical activities EXCEPT:
A. Walking C. Singing
B. Running D. Cycling/biking
2. This refers to the number of times a physical activity is done in each week.
A. Frequency C. Time
B. Intensity D. Type
3. Which of the following is an example of a moderate-intensity physical activity?
A. Competitive sports and game (e.g. Traditional Games, Football, Volleyball,
Hockey, Basketball).
B. Carrying/moving heavy loads (>20 kg)
C. Walking/climbing briskly up a hill
D. Housework and domestic chores
4. The rate at which the activity is performed is called ___________.
A. Intensity C. Progression
B. Specificity D. Reversibility
5. Exercise that do not maintain a raised heart rate are ______________?
A. Aerobic C. Anaerobic
B. Atrophic D. Hypertrophic
6. Which of the following motor skills is often used for active leisure activity?
A. Netball pass C. Running
B. Hockey flick D. Triple jump
7. Which of the following is NOT a characteristic of a balanced, healthy lifestyle?
A. Exercising regularly
B. Drinking plenty of water regularly
C. Only drinking 5 units of alcohol per day
D. Eating plenty of fruits and vegetables
8. A healthy, active lifestyle helps to improve and maintain mental health. Which of
the following is an example of an improvement in mental health?
A. Better stamina to keep going
B. More skills to carry out specific physical activities
C. You live longer
D. More able to think positively
9. Cardiovascular endurance is a component of fitness and a healthy balanced
lifestyle. Which of the following describes cardiovascular endurance most
accurately?
A. The ability of the heart and lungs to cope with exercise over a period of time
B. The ability of the muscles to perform over a period of time
C. The amount of force a muscle can exert against resistance
D. The ability to change the body’s movement quickly

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 10. The purpose of the initial fitness assessment, pretest, is:
A. To compare students to each other
B. To identify your strengths and weaknesses
C. To provide you a basis for setting realistic goals
D. B and C are both correct

Hi! I am JHONZ
Please check your answers at the answer key section. This will
help you assess your knowledge about the subject before
completing the module. The higher the score means a stronger
foundation of the subject. I am looking forward that you will enjoy
learning and will take the learning module seriously. 

TASK 1. HOW INTENSE ARE YOU?

Directions: Copy the table below in your activity notebook. Perform one activity at a time
and supply the information by filling-out the table.
Note:
Your safety is our top priority so make sure that you are doing all necessary
precautions in doing the activity. Avoid doing your exercises on crowded places and
please, always observe PHYSICAL DISTANCING.

Describe the
activity based on Walking around Brisk walking for 3- minute jump
the following for 5 minutes 4 minutes jacks

How are you

feeling?

How is your
breathing?

How is your
Sweat?

How is your
talking ability?

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Instructions: Copy and answer the following in your activity notebook.

Which among the three (walking around, brisk walking, 3-minute jump jacks) is
considered:

a. Light activity:_________________________________________________
Justification: _________________________________________________

b. Moderate activity: _____________________________________________

Justification: _________________________________________________

c. Vigorous activity: _____________________________________________

Justification: ___________________________________________________

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 for the skeletal muscles to get
stronger, additional load must be added and greater load exerted than what was used
to.
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.

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 be 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. Development 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.
The effect of training is lost if the training is discontinued.

The FITT Principle of Physical Activity

Frequency
The frequency of exercise refers to the number of times a physical activity is
done in each week. According to the American College of Sports Medicine guidelines, it
is recommended to exercise 3-5 days per week and for more optimal results, exercise

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can be done in most days of the week with a combination of light-moderate-vigorous
activity.

Intensity
The rate at which the activity is performed is called Intensity. 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. The determination of intensity depends on some individual factors
such as exercise experience, relative level of fitness, and needs of fitness.

The intensity level target may be determined by computing the target heart rate
(THR) range based on the results of an exercise stress test, considering the resting and
exercise heart rate, with 60% to 80% intensity level. (Karvonen’s Formula)

TASK 2. (Please write your computations and results in your activity

notebook.)
My Target Heart Rate

Directions: 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 = ____________
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

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 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.)

Type
The type of activity is determined by following the principle of progression and
specificity. To attain a higher level of fitness, select the type of physical activity that
challenges the body to accept an increase in work and answers you need.

TASK 3

Directions: In your activity notebook, identify what Health-Related Fitness (HRF)

component these physical activities belong to. Choose your answer from the word pool
and write your answers in the table provided for.

Walking Jogging Lunges

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

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 Cardiovascular Fitness Flexibility Muscular Strength &
Endurance

Time
Time is the duration or the length of session of a physical activity. It is inversely
related to Intensity since the more intense a work is done, the shorter time it is
performed.
Here are some examples of physical activities 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.

Cardiovascular Fitness

Source: https://www.pinterest.com/pin/461196818068640351/

Aerobic Exercises to improve Cardiovascular Endurance

walking
jogging
cycling/biking
hiking
skating
rollerblading
step aerobics
cardio machines e.g. treadmill
sports e.g. football, basketball, volleyball
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Flexibility Fitness

https://www.washington.edu/wholeu/2015/02/09/week-five-dare-to-do/

Muscular Strength and Endurance Fitness

http://triathlete-europe.competitor.com/2013/10/30/get-peloton-strong

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 https://www.pinterest.com/pin/461196818068640351/

http://www.who.int/dietphysicalactivity/physical_activity_intensity/en/

9
 “MET” is another name for metabolic equivalent, a measure of exercise intensity
based on oxygen consumption. More specifically, a single MET is defined as the
amount of oxygen a person consumes (or the energy expended) per unit of body weight
during 1 minute of rest. It is equal to about 3.5 milliliters (ml) of oxygen consumption per
kilogram (kg) of body weight per minute, or 1 kilocalorie (kcal) per kg of body weight per
hour.
Source: www.ideafit.com/fitness-library/using-mets-program-design

My Fitness Plan
TASK 4
Directions: Please refer to your results for the self-testing activities as bases for this
Task.
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. (Write your
answer in your activity notebook.)
__________ 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)

B. Following the fitness plan design shown below, select activities guided by the
Principles of Exercise and the FITT goals. Copy and fill-out the table below in your
activity notebook.

FITT Goals Frequency Intensity Type Time

(Total
Parts of the (Indicate days Light, Form of exercises, fitness plan
Fitness Plan of the week) Moderate to selected physical not less
Vigorous activities than 60
minutes)

Warm-up

Work-out (Prioritize the weakest

component based on data in
Activity 4A )
a._________
Activity/Exercises

b. _________
Activity/Exercises
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 c.__________
Activity/Exercises

d. __________
Activity/Exercises

e. __________

Cool-down

TASK 5: My Daily Fitness Record!

Directions: Perform the Fitness Plan you created in Task 4 in four (4) weeks’ time. To
keep track of your engagement in physical activity, you are to record on the table shown
in Task 5. Furthermore, you are to create a DAILY VLOG using your cellphone or any
gadget available of your fitness activities to be submitted together after a week of each
fitness program. (May it also be emailed to the teacher or uploaded to Facebook or
Youtube.)

Note:
Your safety is our top priority so make sure that you are doing all necessary
precautions in doing the activity. Avoid doing your exercises on crowded places and
please, always observe PHYSICAL DISTANCING.

 (Copy the table below in your activity notebook)

Schedule Resting Heart Exercise Heart Recovery Remarks
Week 1 Rate Rate Heart Rate

Day 1_______

Day 2_______

Day 3_______

Day 4_______

Day 5_______

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 Schedule
Week 2

Day 1_______

Day 2_______

Day 3_______

Day 4_______

Day 5_______

Schedule Resting Heart Exercise Heart Recovery Remarks

Week 3 Rate Rate Heart Rate

Day 1_______

Day 2_______

Day 3_______

Day 4_______

Day 5_______

Schedule
Week 4

Day 1_______

Day 2_______

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Day 3_______

Day 4_______

Day 5_______

RUBRICS FOR THE VLOG (video output)

EXEMPLARY SATISFACTORY FAIR UNSATIS-

4 points 3 points 2 points FACTORY
1 point
All elements of Most elements of Some elements The elements of
the exercise the exercise of the exercise the exercise
program are program are program are program are not
presented in presented in order presented in present, and the
order and the and the physical order and the activities done
CONTENT physical activities done are physical in the video are
activities done parallel to the activities done not parallel to
are parallel to fitness plan are parallel to the fitness
the fitness the fitness plan program.
plan.
The video The video output/ The video The editing of
output/ presentation was output/presenta the video is
presentation easily understood tion was not poorly done.
was easily but some parts are easy to
understood not properlyunderstand for
CREATIVITY and very well edited. it is not properly
edited. arranged
according to
the phases of
an exercise
program.
The video The video output The video The video
output is very is informative but output lacks output is not
informative and lacks preparation. some important informative and
is very well information and is not prepared.
prepared. It preparation.
EFFECTIVENESS motivates the
OF VIDEO audience to
OUTPUT engage in the
different kinds
of Exercise
programs or
physical
activities.

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 Congratulations on finishing the supplementary learning module! You have just
had an amazing learning journey and for sure, you will also do the same in the
succeeding modules.

Share your final insights by completing the following sentence prompts. Write
your answers in your activity notebook.

______________________.
I have learned that ________________

I have realized that ________________

______________________.

I will apply _____________________________________________.

Instructions: Identify what is asked in each item. Write the letter of the correct answer
in your notebook.
1. What does F.I.T.T. Principle stand for?
A. Fast – Improvement – Training –Tips
B. Fitness- Impact – Training – Target
C. Fitness – Is – Too – Tough
D. Frequency – Intensity – Time –Type
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2. What does the question, “How long do you exercise?” refer to?
A. Frequency C. Time
B. Intensity D. Type
3. What does the question, “How hard do you exercise?” refer to?
A. Frequency C. Time
B. Intensity D. Type
4. What does the question, “How often do you exercise?” refer to?
A. Frequency C. Time
B. Intensity D. Type
5. In order to experience progression, you must gradually add intensity to ______
the body.
A. Fatigue C. Overload
B. Relax D. Exhaust
6. A muscle forced to operate beyond its customary intensity by increasing the load
refers to_____.
A. Frequency C. Specificity
B. Progression D. Overload
7. Exercising a particular muscle for a certain task refers to ______.
A. Training C. Overload
B. Specificity D. Progression
8. Sports training should be adjusted according to each athlete’s characteristics and
needs, such as age, gender, rate of progress, and previous experience.
A. Overload Principle C. Reversibility Principle
B. Individualization Principle D. Recovery Principle
9. What is the most accurate way to figure out an athlete’s aerobic capacity?
A. Expensive laboratory tests
B. Ask them – They know their body better than anyone else
C. If they are only capable of talking in short sentences
D. How hard they are breathing
10. Rodrigo wants to build his muscles. What should he do?
A. Strength Training C. Do Aerobic exercise
B. Eat More Dairy D. Sleep more

Hi! I am back to congratulate you again!

Please check your answers based on the answer key at the
back. I hope you got a perfect score by this time. But if you still
have some errors, you may read the module again or set a
conference with your teacher until you learn. 

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 16
Try This
1. C Assess What You Have Learned
2. A 1. D
3. D 2. C
4. A 3. B
5. C 4. A
6. C 5. C
7. C 6. D
8. D 7. B
9. A 8. B
10. D 9. D
10. A
Task 1 and 2
 Answers may vary
Task 3
Cardiovascular Fitness Flexibility Muscular Strength &
Endurance
Walking Yoga Squats
Swimming Stretching Body-weight exercises
Jogging Dynamic Stretching Planks
Brisk walking Lunges Sit-ups
Lunges
Task 4 and 5
 Answers may vary
Answer Key
Fitness – the quality or state of being fit
Anaerobic – relating to activity in which the body incurs an oxygen debt
resulting in marked temporary increase in respiration and heart rate
Aerobic – relating to activity, which increases the body’s demand of oxygen thereby
The following terms used in this module are defined as follows:
Glossary
References
Anspaugh, David J. et.al.Wellness; Concepts and Applications (1997), USA,Mc-Graw-Hill Companies.

http://www.health.com/health/gallery/0,,20629237_6,00.html

http://www.topendsports.com/fitness/karvonen-formula.htm

Powers, Scott K. et.al.. Exercise Physiology Fourth Edition (2001), New York, USA, Mc Graw-Hill Companies,Inc.

Salyer,Jessica The Top 5 Muscular Endurance Exercises November 15,2015

.
http://www.healthline.com/health/fitness-exercise/muscular-endurance-exercises

Smith,Jessica, ME. Using METs in making a program design. February 1,2006. www.ideafit.com/fitness-
library/using-mets-program-design

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

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

http://www.who.int/dietphysicalactivity/physical_activity_intensity/en/

For inquiries or feedback, please write or call:

Department of Education – Schools Division of Negros Oriental

Kagawasan, Avenue, Daro, Dumaguete City, Negros Oriental

Tel #: (035) 225 2376 / 541 1117

Email Address: negros.oriental@deped.gov.ph
Website: lrmds.depednodis.net

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