MAPEH 7

Brain Break: Stretching

Health-related
or
Skill-related
1.Strength 6.Speed
2.Agility 7.Muscular
3.Coordination endurance
4.Flexibility 8.Cardio-
5.Body
respiratory
composition 9.Reaction time
10.Balance
 PLANNING AN
EXERCISE PROGRAM
OBJECTIVES
• I can understand the different
principles to follow in planning an
exercise program.
• I can create a fitness program
following FITT principle.
What are the different
types of exercise?
 Test Score Remarks
Standing long jump 220 cm Below Average
Basic Plank 15 sec Needs improvement
Sit and Reach 18cm Fair
40 m Sprint 12 sec Needs improvement
Stork balance test Fair

What fitness component must be improved?

What type of exercise
will you suggest?
 FITT Principle
The FITT principles are a set of
guidelines for how long and
how hard to exercise that
participants can follow
(Carone, K. 2010).
FITT Principle
How often you do the
exercise or the schedule.

Twice a week
Three times a week
M-W-F
How hard or difficult the
exercise is.

With weights
Fast or slow
Moderate or vigorous
Remember to consider your heart rate as well.

• Subtract your age from 220.

• Multiply the difference by 60%
and 85%.
• The results will provide the range
per minute that you should
maintain while exercising.
13 years old

220 – 13 = 207 X .60 = 124.2

220 – 13 = 207 X .85 = 175.95

124 – 175 beats per minute must be

maintained while exercising.
Sore joints and muscles Chest pain
How long your exercise or its duration.

Take note that the harder or more

intense your exercise, there is a
bigger effect on how long you
should exercise.
This refers to what kind
of exercise you will do
to achieve a specific
benefit.
For weight loss
Type Intensity Time Frequency
This will depend
on your current
fitness level. For a
Cardiovascul high-intensity 20 – 30 3 – 6 days
ar training: workout, aim to
reach 70 to 80 minutes a week
jogging percent of your
maximum heart
rate.
(Kester, 2020)
To increase strength
Type Intensity Time Frequency
• Deadlifts
• Squats Intermediate
• Standing 3 sets of 40 – 60 4 days a
calf raise 10 to 12 minutes week
• Leg reps
extension
(Kester, 2020)
Strengthen arm muscles
Type Intensity Time Frequency
• Slow (2 counts
for extension,
2 counts for
In – out arm flexion) 10
• Fast (1 count Daily
exercise repetitions
for flexion, 1
count for
extension)
Strengthen arm muscles
Type Intensity Time Frequency
Bicep curl 12
Free hand Daily
(1) repetitions
Bicep curl With 3 lbs 8-12
dumbbell T-Th-S
(2) repetitions
Creating Fitness Plan
•Time and Focus
•Build on your strengths
•Select the components of your program
•Make a pledge to commit to lifelong
fitness and wellness
•Evaluate your progress regularly
PRACTICAL ACTIVITY
Meet your group.
Design a personal fitness plan for
health-related components based on
the FITT principle using an example of
exercise or physical activity.
Use any application for the activity.