Physical Education 11

Quarter 2 – Module 3:
My Fitness Goals
Physical Education – Grade
11 Alternative Delivery Mode
Quarter 2 – Module 3: My Fitness
Goals First Edition, 2020

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Physical Education
Quarter 2 – Module 3:
My Fitness Goals
Introductory Message
For the facilitator:

Welcome to the Physical Education – Grade 11 Alternative Delivery Mode

(ADM) Module on My 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 – Grade 11 Alternative Delivery Mode

(ADM) Module on My Fitness Goals.

The hand is one of the most symbolized part of the human body. It is often
used to depict skill, action and purpose. Through our hands we may learn, create
and accomplish. Hence, the hand in this learning resource signifies that you as a
learner is capable and empowered to successfully achieve the relevant competencies
and skills at your own pace and time. Your academic success lies in your own hands!

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:

What I Need to Know

This will give you an idea of the skills or
competencies you are expected to learn in the
module.
This part includes an activity that aims to
What I Know 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.
This is a brief drill or review to help you link
What’s In
the current lesson with the previous one.
In this portion, the new lesson will be
What’s New
introduced to you in various ways such as a
story, a song, a poem, a problem opener, an
activity or a situation.

What is It
This section provides a brief discussion of the
lesson. This aims to help you discover and
understand new concepts and skills.

What I Have Learned This includes questions or blank

sentence/paragraph to be filled into process
what you learned from the lesson.

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 What’s More This comprises activities for independent
practice to solidify your understanding and
skills of the topic. You may check the
answers to the exercises using the Answer
Key at the end of the module.

What I Can Do This section provides an activity which will

help you transfer your new knowledge or skill
into real life situations or concerns.

Assessment This is a task which aims to evaluate your

level of mastery in achieving the learning
competency.

Additional Activities In this portion, another activity will be given

to you to enrich your knowledge or skill of the
lesson learned. This also tends retention of
learned concepts.

Answer Key This contains answers to all activities in the

module.

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.

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 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!

What I Need to Know

This module was designed to help you develop the knowledge, skills, and
attitudes for leading a physically active and healthy lifestyle.

You should be able to do the following at the end of the lesson PEH11FH - IIi-j-7:

a. understands what FITT Principles stands for;

b. describe how to use FITT when planning a training session; and
c. explain the components of health-related fitness (HRF) through sports.

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 What I Know

This activity determines the knowledge of the students to recall the different
physical activity belong to moderate and vigorous activity and also to identify where
the type of sports belong to the 5 components of HRF. At the end of this activity the
students will give more knowledge and emphasis on the topic that will already know.

Activity #1
Direction: Identify what HRF components these physical activities belong to.
Choose your answer from the word pool and write your answer on the table
provided for.

Walking Jogging Lunges

Dynamic stretching Swimming Yoga

Stretching Squats Sit - ups

Body - weight exercise Brisk walking Planks

Cardiovascular Flexibility Muscular Strength &

Endurance Endurance

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 Lesson My Fitness Goals
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The FITT Principle of physical activity

FITT stands for Frequency, Intensity, Time, and Type

All of these principles must be taken into consideration when undertaking a

training program by combining these four elements. A person may achieve the
minimum of level of fitness, or by adapting them further increasing the intensity. A
person can train to a higher level.

Frequency

--is the number of times exercise is undertaken in a week. The more times a
person exercises the more often their body is put under stress. Exercising between
three and five times a week is the recommended amount to reach the minimum level
of fitness. The FITT principle 6.

Physical activity as part of your healthy, active lifestyle Top-class sportspeople

have to train a lot more frequently, often several sessions a day, but training very
hard, every day, can also be harmful, even for a top-class athlete. The FITT principle
7.

Intensity

-- Is the level of difficulty of the exercise. In cardiovascular training, working

in a target zone of 60 to 80 per cent of the maximum heart rate is the level where
fitness will usually increase. The FITT principle 8.

When training for strength, the intensity is calculated in the same way. A
person can train within the target zone by finding the maximum weight they can
lift and working to 60 to 80 per cent of that weight. The FITT principle 9.

Active lifestyle as the amount of weight lifted increases with training, this will
add to the intensity. The FITT principle 10.

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Time

-- refers to how long an exercise session lasts. 30 minutes, to include a warm-

up, is the recommended length of a session in order to maintain good health and
fitness.

The following are useful rules to follow in an

exercise session: The FITT principle 12

1. Keep your pulse at 60 to 80 per cent of its

maximum for 20 minutes (the maximum can be
calculated by using this formula: 220 – your
age).

2. Warming-up is not included in the 20

minutes.

3. The time begins when the pulse is at 60

percent of your maximum.

Type

-- refers to the variety of training a performer undertakes. If general fitness is the

aim, it can be a matter of personal preference to suit the individual. The FITT principle
13.

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 If training for a specific event then less of a choice can be made, as the training
should reflect the activity. In this instance, type links closely with the principle of
specificity. The FITT principle 14.

---Task---

1. In pairs, discuss what would happen if you suddenly stopped training due to an injury.

2. In a different pair, discuss how you think the body changes if you cannot follow the
FITT principle. The FITT principle 15

Reversibility

--is the result of stopping or not training frequently. Just as the body will
increase in strength, tone and skill with exercise, it will lose them without it. The FITT
principle 16.

The body needs to be stressed in order to maintain and increase strength.

After an injury or illness, an athlete may have lost their strength and skill. The FITT
principle 1

Remember,
If you don’t do it, You lose it

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 What’s In

Let’s see if you still remember the principles of physical activity.

Activity # 2 Direction: Re-arrange the jumble letter to get the exact answer on the
given question.

LOVERODA 1. It is the most basic principle that indicates doing more than
normal for improvement.

NNESITTY 2. The rate at which the activity is performed is called?

SEGRSPIONRO 3. This principle aids for safe and effective results.

EMIT 4. Is a duration or length of session of a physical activity.

EVERLIISYTBIR 5. In what principle when training effect is lost if the training is

discontinued.

CYREFEQUN 6. Refers to the number of times a physical activity done in

each week.

ETYPEICISI 7. This principle can be use the appropriate type of exercise to

improve our muscle.

YEPT 8. This will be the type of activity you select for improvement is
called ?

EFISSTN 9. It is the ability to perform aspects of sports, occupation, and

daily activities.

ISEXCER 10. An activity requiring physical effort, carried out to sustain

and improve health and fitness.

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Setting Physical Activity Goals
How can be sure to include physical activity in your daily routine?

* Set realistic fitness goals (USDA recommended a minimum of 60 minutes a day).

* Includes all sort of activity

1. Physical Education Class

2. Playing Sports

3. Household Tasks (mowing the lawn, cleaning your room)

4. School or community may offer programs that provide some variety of fun and
healthful activities.

Include many different physical activities in your program to make it more enjoyable.

Factors that may affect your decision making include:

1. Cost - Some activities requires specialized and possible expensive equipment.

2. Where your Live - for convenience you want to do an activity that you can do
locally, without spending a lot of time travel. What type of terrain, climate, what type
of activity does the region best lend itself.

3. Your level of health - some health condition has risk that need to be considered
when planning a program.

4. Time and Place - build your program into your daily routine. Example: don’t
schedule a jogging program for 6:00am if you’re not a morning person.

5. Personal Safety - think about your own safety when building a program, don’t go
for runs through unsafe or dark areas.

6. Comprehensive Planning - select activities that address all five areas of health
related fitness.

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Basic Principles of Physical Activity Program

Overload - Working the body harder than it is normally worked. It builds muscular
strength and contributes to overall fitness. This achieved by increasing weight,
repetitions, or sets.

Progression - is the gradual increase in overload necessary to achieve higher levels

of fitness. As an activity gets easier increase the number of reps, sets, or the time
spent doing the activity.

Specificity - indicates that particular exercise and activities improve particular

areas of health-related fitness. Ex. Resistance training builds Muscular Strength and
Endurance, while aerobics exercise improves Cardio-respiratory Endurance.

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
training effects is lost if the training is discontinued.

3 BASIC STRAGES OF A FITNESS PROGRAM

1. WARM - UP

This prepares the muscles for

work. Any exercise such as walking,
jogging, cycling, jumping rope, that
will raise the body temperature. Then
an easy stretching of the large
muscles.

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2. THE WORKOUT

The part of an exercise program when

the activity is performed at its highest
peak.

To be effective the activity needs to

follow the F.I.T.T formula.

3. COOL DOWN

Is an activity that prepares the

muscles to return to resting state.

Cool down can be done by slowing

down the activity.

F. I. T. T. Formula

Frequency - how often you do the activity each week.

Intensity - how hard you work at the activity per session.

Time/ Duration - how much time you devote to a session.

Type - which activity you select.

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 What’s New

Activity #3 Do the task.

Direction: Fill in your data, Make your own daily fitness record. Write your
answer on the table below.

Schedule Resting heart Exercise Recovery Remarks

week 1 rate heart rate heart rate

Day 1_

Day 2_

Day 3_

Day 4_

Day 5_

What is It

Components of Health-Related Fitness

Here are some examples of physical activity and exercise 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.

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Cardiovascular Fitness

The ability of the heart, lungs, and blood vessels to send fuel and oxygen to
the body’s tissue during long periods of vigorous activity.

Aerobic Exercise to improve Cardiovascular Endurance.

* walking

* jogging

*cycling/ biking

* hiking

* skating

* rollerblading

*step aerobics

*Cardio Machine:Treadmill,Elliptical

*Sports: Soccer, Basketball, Hockey, Football

In relating to the cardiovascular endurance 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 exercise heart rate, 60% to 80%
intensity level.(Karvonen’s Formua)

Here is the computation of your target heart rate (THR), follow this 4 steps to get
your THR.

What is your Zone?

 Maximum heart rate (MHR) = 220 - Your Age

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 Example: 220 - 15 yrs. Old = 205 BPM

 Target heart rate (THR) =

MHR × .65 Example: 205 × .65 = 133 BPM

MHR × .85 Example: 205 × .85 = 174 BPM

 Target Heart Rate Range = 133-174 BPM

Therefor your Target Heart Rate “in the ZONE” range = 130 up to 185 BPM

*** Heart Rate Monitor ****

In the Zone!

Grading:

 19 - 20 minutes in the zone = 100

 17 - 18 minutes in the zone = 90

 15 - 16 minutes in the zone = 80

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 13 - 14 minutes in the zone = 70

 11 - 12 minutes in the zone = 60

 0 - 10 minutes in the zone = 50

* Target Heart Rate: 130 - 180 Beats per Minute

Flexibility

The ability to move a join in full range of motion. Stretches to improve

flexibility. * V - stretch

* Standing Quad Stretch

* Standing Hamstring Stretch

* Trunk Stretch

* Butterfly Stretch

* Sit and Reach Stretch

* Standing Calf Stretch

*** Stretches should be held for 10-20 seconds.

Mascular strength and Mascular Endurance

Mascular Strength - high weight and low reps

Mascular Endurance - low reps and high weight

Upper Body Lower Body

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 Bicep curls Leg extension

Triceps extension Leg curls

Lat pull-down Back squat

Military press(standing/setting) Front squat

Dumbbell Dead lifts

press(standing/setting)
Leg press
Shoulder shrugs
Calf raises
Power cleans
Hack squat
Bench press
Lunges with weights
Decline press

Dumbbell flys

Full - overs

Lat rows

Calisthenics - are exercise designed to use your own body weight to develop
muscular strength and muscular endurance.

Here are the examples of muscular

strength and muscular endurance.

Push - ups Squat jumps

Sit - ups Side jumps

Crunches Triceps Dips

Chin - ups

Pull - ups

Mounting Climbers

Jumping jacks

Lunges

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Body Mass Index

Is the percentage of fat, bone, water, and muscle in a human body; it is often
the ratio of lean tissue to fat tissue in the body.

This is an indicator of weight related fitness, like heart disease, diabetes,

stroke, high blood pressure, obesity, etc.

BMI RATING

 18.5 or less Underweight

 18.5 - 24.9 Normal weight

 25.0 - 29.9 Overweight

 30.0 - 39.9 Obese

 40 or Greater Extremely Obese

All of these hard work and determination of doing this physical activity can
develop our body to be physically fit Mentally, Emotionally, Socially and
Spiritually. And also we will achieve Accountability, Concrete grading, Variety,
Individual planning, and most of all…. fitness fun.

What’s More

This activity helps the students do a session plan in making an activity and
to determine the knowledge in doing his/her own fitness plan in participating to
different sports. At the end of this activity the students may improve their skills in
doing such activity.

Activity #4

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Direction: Make your own fitness plan to make your body physically fit, select the
activities guided by the principles of Exercise and FITT goals.

FITT Goals Frequency Intensity Type Time

Parts of the (Indicate days Light, Form of exercise, (total fitness

fitness plan of the week) moderate- selected physical plan not less
vigorous activity than 60 m

Warm - up

Work - out A.

Activity/Exercise

B. _

Activity/Exercise

C. _

Activity/Exercise

D.

Activity/Exercise

E.

Activity/Exercise

Cool down

What I Have Learned

Let’s get to know your skills.

Activity #5 Direction: Identify what is being asked.

1. It refers to the ability to move a joint in full range of motion?

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 What I Can Do

2. Refers how often you do the activity each week?

3. Walking, jogging, cycling, jumping rope is an exercise that will raise body
temperature. In what type of fitness program, it belongs?

4. This type of fitness program when the activity is performed at the highest peak
is called ?

5. It is an activity prepares our muscles return to the resting state is called ?

6. This activity refers how hard your work the activity per session?

7. It refers how to devote yourself in doing an activity per session.

8. It is an exercise designed to use your body weight to develop muscular

strength and muscular endurance.

9. A ratio of lean tissue to fat tissue in the body is called ?

10. The ability of the heart, lungs, and blood vessels to send fuel and
oxygen to the body.

This activity helps you to compute your own THR based on what you
experience for getting the THR. At the end of this lesson, you will determine what
sports/physical activity that you can improve in your body to become physically
fit.

Activity #6

Directions: Calculate your specific working heart rate (THR), below are the
steps on how to get your heart rate. Once we have calculated the maximum
heart rate, we can calculate the training threshold.

What is your Zone?

 Maximum heart rate (MHR) = 220 - _ (Your Age)

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= 220 - _ yrs. Old = _ BPM

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 Target heart rate (THR) =

× .65 = _ BPM

× .85 = _ BPM

 Target Heart Rate Range = - BPM

Good work. You can no move forward to the final lapse of the lesson.

Assessment

Activity #7

Direction: choose the letter of the correct answer.

1. Any adaption that take place as result of training when you stop training.

a. Progression b. Overload c. Specificity d. Reversibility

2. Is the amount of time spent participating in a physical activity?

a. Frequency b. Intensity c. Time d. Type

3. Fitness can be improved by training more than normally do.

a. Progression b. Overload c. Specificity d. Reversibility

4. Start and gradually increase the amount of exercise and keep overloading.

a. Progression b. Overload c. Reversibility d. Specificity

5. An activity that prepares the muscle for work is called ?

a. Cooling-down b. Meditation c. Stretching d. Warm-up

6. An activity that prepares the muscle to return to a resting state.

a. Cooling-down b. Stretching c. Warm-up d. Work-out

7. Part of an exercise program when the activity is performed at the highest peak.

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a. Cooling-down b. Stretching c. Warm-up d. Work-out

8. Is the duration or length of session of a physical activity?

a. Frequency b. Intensity c. Time d. Type

9. The ability of the heart, blood vessels, and respiratory to supply fuel and oxygen
to the muscle.

a. Body composition b. cardiovascular c. Flexibility d. muscular endurance

10. Ability of the muscle to exert an external force or to lift a heavy weight.

a. Body Composition b. Flexibility c. muscular endurance d. muscular strength

Additional Activities

Activity #8

Directions: True or False, answer the question based on your understanding of

personal safety precautions during physical activity, write T if the
statement is correct and F if the statement is wrong.

1. Intensity refers to how often the exercise is done.

2. Aerobic means muscles require lactic acid.

3. Specificity Principle state that each form of activity would produce different
result.

4. Type refers to the kind of activity or exercise to engage.

5. Frequency refers to how hard the activity or exercise.

6. Individualization principle no two people are truly alike. Each individual hs

certain unique set of physical characteristics.

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 Additional Activities: Assessment:
False d
False a
False b
True a
False d What I Can Do:
True a Answer May Vary
True d
False c
True b What I know: Cardiovascular
True c Jogging Walking Swimming Brisk walking Flexibility Y
Body weight Muscular strength/endurance. Squat
Sit-ups Lunges
Dynamic stretching

What I have Learned: What’s In:

What’s More:
Flexibility Frequency Warm-up Work-out Cool down Intensity Time Calestinecs
1. Answer
Body may vary
maxx index cardiovascular
Overload
Intensity
Progression
What’s New:
Time
Answer may be vary
Reversibility
Frequency
Specificity
Type
Fitness
Exercise
References
Physical Education and Health Volume 1 Learner’s Materials by Department of
Education at action@deped.gov.ph

http://slideplayer.com/slide/5297533/ The FITT Principle and what FITT stands for

https://slideplayer.com/slide/2289183/Principle of physical activity and FITT

when planning a training session

https://www.google.com/search?q=vector+of+warm+up+exercise

https://www.freepik.com/free-photos-vectors/workout

https://www.pinterest.ph/pin/461196818068514274/cardiovascular

Anspaugh, David J. ET.AL. Wellness; concepts and applications (1997),USA, Mc-

Graw-Hill Compaies.

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

Salyer, Jessica The Top10 Muscular Endurance Exercise November 15, 2015.
http://www.healthline.com/health/fitness-exercise/muscular-endurance-exercise

The F.I.T.T. Principle - Here’s What You Need to Know for Great Workouts retrieved
(April 23, 2016)from https:www.verywell.com/f-I-t-t-principle-what-you-need-for-
great-workout-1231593

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

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

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For inquiries or feedback, please write or call:

Department of Education – Region III,

Schools Division of Bataan - Curriculum Implementation Division Learning Resources Management and Deve

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Email Address: