LEARNING MATERIALS IN PEH 11

Student’s Name: ________________________________________ Section: __________________________

Subject Teacher: ________________________________________ Date: __________________________

Semester: First Semester

Quarter: First Quarter
Week: Week 2
Unit Topic: Health-optimizing P.E. (H.O.P.E.)
Exercise for Fitness
a. Aerobic activities
a. b. Muscle- and bone strengthening activities (resistance training)
Subtopic: FITT Principle
Barriers to physical activity participation and one’s diet.
Content Standard: The learner demonstrates understanding of fitness in optimizing one’s health
as a habit; as requisite for PA performance, and as a career opportunity.
Performance Standard: The learner should be able to lead fitness events with proficiency and
confidence resulting in independent pursuit and in influencing others
positively.
Most Essential  Explain how to optimize the energy systems for safe and improved
Learning performance
Competencies:  Set Frequency Intensity Time Type (FITT) goals based on training
principles to achieve and/or maintain health-related fitness (HRF).

Lesson II:

PHYSICAL EDUCATION and HEALTH 11: EXERCISE FOR FITNESS 1 | Page

 PRINCIPLES of EXERCISE
TRAINING
How to Set FITT Goals Based on Training Principles to Achieve
and/or Maintain Health-related Fitness?
Effective training takes time and patience. If one adheres to the proper principles of training, results will
definitely be seen. The performance will be improved, and physiological changes will occur as well. A proper
program of exercise keeps in mind several principles of training.

PRINCIPLES of EXERCISE TRAINING

OVERLOAD PRINCIPLE
This principle relies on the premise that to improve the muscle must produce work at a level that is higher than
its regular workload. With the need to cope with the new level of work, the body adjusts accordingly. With the
overload principle, the FITT goals are adjusted.

PHYSICAL EDUCATION and HEALTH 11: EXERCISE FOR FITNESS 2 | Page

 PROGRESSION PRINCIPLE
For a program to achieve more gains, it must be progressive. This means that as the body adapts to the initial
overload, the overload must be adjusted and increased gradually.

RECOVERY PRINCIPLE
An athlete needs rest and recuperation for the body to adjust properly. Adaptation to physical activity occurs
gradually and naturally, but time must be allowed for the body to regenerate and build.

REVERSIBILITY PRINCIPLE
All gains due to exercise will be lost if one does not continue the exercise. The body will not be able to maintain
levels of fitness without maintaining exercise.

INDIVIDUALIZATION PRINCIPLE
No two people are truly alike. Each individual has a certain unique set of physical characteristics. Therefore,
some training or exercise programs are tailor-made for certain individuals, especially for those with specific
needs, strengths, or limitations and conditions.

MAINTENANCE PRINCIPLE
PHYSICAL EDUCATION and HEALTH 11: EXERCISE FOR FITNESS 3 | Page
 Exercise must be regular to stay fit and healthy. By following all the other principles above, taking into
consideration the principles of FITT, one can maintain a healthy level of fitness.

How to Set FITT Goals?

FITT Goals vary per individual. The best way is to first know your thresholds or the limits of what you can do
per type of activity. Check for personal limits in frequency, intensity, time, and type of activity. From there, one
can set targets or increase performance.

Reference:
Ryan C. Gialogo, Richardson C. Gialogo: Fit for Life - The K to12 Physical Education and Health Textbook. The Phoenix
Publishing House Inc. Phoenix building 927, Quezon Ave., Quezon City. 2018, pg. 12-13

Prepared by:

Elmer A. Cruz Jr., LPT

STL, MAPEH AREA

PHYSICAL EDUCATION and HEALTH 11: EXERCISE FOR FITNESS 4 | Page