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SCHOOLS DIVISION OF ILOILO

Luna Street, La Paz, Iloilo City

SENIOR HIGH SCHOOL

Grade 11

Music, Arts, Physical Education and Health

KAMAPEHMILYA
KagamitangAngkopsaMalikhain at AktibongPagsasanaysaEdukasyongHahasasa Mag-aaral
upangIsaalang-alang ang Lahat ng YamangAngkin

Physical Education and Health- Quarter 1-Week 6-7

PRINCIPLES OF PHYSICAL ACTIVITY

Fitness
Competency: sets Frequency Intensity Time Type (FITT) goals based on training principles to achieve
and/or maintain health-related fitness (HRF)(PEH11FH-Ii-j-7)
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SCHOOLS DIVISION OF ILOILO
Luna Street, La Paz, Iloilo City

Development Team of Physical Education Learning Guide

Writer/ Author: Jhonna S. Geopano

School Quality Assurance Team: Joecil C. Espulgar

Dr. Charlie N. Coronado

Illustrator: Armand Glenn S. Lapor

Layout Artist: Lilibeth E. Larupay

Lydio P. Inayan Jr.

Division Quality Assurance Team: Lilibeth E. Larupay

Dr. Ma. Fe L. Brillantes
Armand Glenn S. Lapor

Management Team: Dr. Roel F. Bermejo

Dr. Nordy D. Siason
Dr. Lilibeth T. Estoque
Dr. Azucena T. Falales
Ruben S. Libutaque
Lilibeth E. Larupay
Dr. Ma. Fe L. Brillantes

PRINCIPLES OF PHYSICAL ACTIVITY

BEGIN

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

planned, performed, monitored and evaluated, positive health-related outcomes will be
achieved and those reduce the risk of acquiring health problems.
To maximize the result of a physical fitness program there is a need to be
acquainted with the Principles of Exercise and appropriate modification of the FITT-
Frequency, Intensity, Type and Time.

YOUR TARGETS

At the end of this module, you are expected to:

• discuss Principles of Physical Activity and the FITT;
• make a FITT fitness plan based on training principles to achieve and/or maintain
health-related fitness; and
• perform moderate to vigorous physical activities following the designed fitness
plan.

Fitness
Competency: sets Frequency Intensity Time Type (FITT) goals based on training principles to achieve
and/or maintain health-related fitness (HRF)(PEH11FH-Ii-j-7)
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SCHOOLS DIVISION OF ILOILO
Luna Street, La Paz, Iloilo City

GENERAL INTRUCTIONS: Do not write anything on this module. All answers

must be written on your activity notebook.

KEEP THIS IN MIND

The Principles of Physical Activity

1. Overload principle- 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 must be exerted than
what was used to.
2. Principle of Progression- 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.
3. Principles of specificity- 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 developing flexibility. Instead, select exercises with emphasis
on stretching out the muscles and joints. Use the appropriate type of exercise
that directly improves your muscles.

4. Principle of Reversibility- emphasizes that development of muscles will take place

if regular movement and execution is done. If activity ceases, it will be reversed.
This shows that benefits and changes achieved from overload will last only if
training is continuous. The effect of training is lost if the training is discontinued.
5. FITT Principle
Frequency
The first thing to set up with your workout plan is frequency—how often you
exercise. Your frequency often depends on a variety of factors including the type of
workout you are doing, how hard you are working, your fitness level, and your exercise
goals.
In general, the exercise guidelines set out by the American College of Sports
Medicine give you a place to start when figuring out how often to work out:

For cardio: Depending on your goal, guidelines recommend moderate exercise five or
more days a week or intense cardio, three days a week to improve your health. If you
want to lose weight, work up to more frequent workouts often up to six or more days a
week.

For strength: The recommended frequency is two to three non-consecutive days a

week (at least one to two days between sessions). Your frequency, however, will often
depend on the workouts you are doing because you want to work your muscles at least
two times a week. If you do a split routine, like upper body one day and lower body the
next, your workouts will be more frequent than total body workouts.

Fitness
Competency: sets Frequency Intensity Time Type (FITT) goals based on training principles to achieve
and/or maintain health-related fitness (HRF)(PEH11FH-Ii-j-7)
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SCHOOLS DIVISION OF ILOILO
Luna Street, La Paz, Iloilo City

Intensity
Intensity has to do with how hard you work during exercise. How you can change
the intensity depends on the type of workout you are doing.

For cardio: You will usually monitor intensity by heart rate, perceived exertion, the talk
test, a heart rate monitor, or a combination of those measures. The general
recommendation is to work at a moderate intensity for steady-state workouts. Interval
training is done at a high intensity for a shorter period of time. It is a good idea to have a
mixture of low, medium, and high-intensity cardio exercises so you stimulate different
energy systems but you must avoid overtraining.
For strength: Monitoring the intensity of strength training involves a different set of
parameters. Your intensity is made up of the exercises you do, the amount of weight
you lift, and the number of reps and sets you do. The intensity can change based on
your goals. If you are a beginner looking to build muscle stability and endurance, use a
lighter weight and do fewer sets with high repetitions: two or three sets of 12 to 20 reps.
If your goal is to grow muscle, do a higher number of sets with a moderate amount of
repetitions (for instance, four sets of 10 to 12 reps each). If you want to build strength,
use heavy weights to do a more set with fewer reps (five sets of three reps each, for
example).
Time

The next element of your workout plan is how long you exercise during each
session. There is no one set rule for how long you should exercise, and it will typically
depend on your fitness level and the type of workout you are doing.

For cardio: The exercise guidelines suggest 30 to 60 minutes of cardio but the duration
of your workout depends on what you are doing.1 If you are a beginner, you might start
with a workout of 15 to 20 minutes. If you're doing steady-state cardio, such as going for
a run or getting on a cardio machine, you might exercise for 30 to 60 minutes. If you are
doing interval training and working at a very high intensity, your workout will be shorter,
around 20 to 30 minutes. Having a variety of workouts of different intensities and
durations will give you a solid, balanced cardio program.
For strength: How long you lift weights depends on the type of workout you are doing
and your schedule. For example, a total body workout could take up to an hour,
whereas a split routine could take less time because you are working fewer muscle
groups.
Type

The type of exercise you do is the last part of the F.I.T.T. principle and an easy one to
manipulate to avoid overuse injuries or weight loss plateaus.
For cardio: Cardio is easy to change since any activity that gets your heart rate up
counts. Running, walking, cycling, dancing, and the elliptical trainer are some of the
wide variety of activities you can choose from. Having more than one go-to cardio
activity is the best way to reduce boredom, and your body needs variability along with
progressive overload.

Fitness
Competency: sets Frequency Intensity Time Type (FITT) goals based on training principles to achieve
and/or maintain health-related fitness (HRF)(PEH11FH-Ii-j-7)
 Page |5
SCHOOLS DIVISION OF ILOILO
Luna Street, La Paz, Iloilo City

For strength: Strength training workouts can also offer variety. They include any
exercises where you are using some type of resistance (bands, dumbbells, machines,
etc.) to work your muscles. Bodyweight exercises can also be considered a form of
strength training. You can easily change the type of strength workouts you do, from total
body training to adding things like supersets or pyramid training to liven things up

APPLY WHAT YOU HAVE LEARNED

Directions: Following the fitness plan design below, select activities guided by
the Principles of Physical Activity and FITT goals

FITT Frequency Intensity Type Time

Goals

Part of (indicate Light, Form of Exercise, (Total Fitness

the Days of the Moderate selected Physical Plan not less
Fitness Week) to Activities than 60
Plan Vigorous minutes)

Warm-up

Work- (Prioritize your weakest

out component)
a._________________
( Activity/exercise)

b._________________

c._________________

d._________________

e._________________

Cool-
down

My Daily Fitness Record

Direction: After you create your fitness plan, perform it and keep track of your physical
activity engagement by filling in the table below.

Schedule Resting Exercise Recovery Remarks

Week 1 Heart Rate Heart Rate Heart Rate
Day 1

Fitness
Competency: sets Frequency Intensity Time Type (FITT) goals based on training principles to achieve
and/or maintain health-related fitness (HRF)(PEH11FH-Ii-j-7)
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SCHOOLS DIVISION OF ILOILO
Luna Street, La Paz, Iloilo City

Date:_______
Day 2
Date:_______
Day 3
Date:_______
Day 4
Date:_______
Day 5
Date:_______

ASSESS WHAT YOU HAVE LEARNED

POST TEST

Directions: Read and understand carefully the question. Write the letter of the correct
answer in your activity sheet.
1. This type of training principle states that in order for the muscles to get stronger
additional load must be added to what was used to.
A. Progression C. Overload
B. Specificity D. FITT

2. Ben is a swimmer and in order for him to improve his cardiorespiratory endurance,
the frequency of his work out session should be_______.
A. 5 or more sessions per week C. at least 2 sessions per week
B. 3-4 sessions per week D. 1-3 sessions per week

3. Cardiorespiratory endurance is best described as the ability of the

A. heart and lungs to work efficiently in order to supply oxygen to the muscle
B. joints and bones to move through its full range of motions
C. muscle to work over a long period of time
D. both B and C

4. In FITT formula, the last “T” stands for

A. Time C. Three
B. Tie D. Type

5. Overload, Progression and Specificity are classified as

A. FITT C. Physical Activity
B. Principles of Training D. Phases of Training

6. Overload principle states that in order for your body and muscle group to get
stronger and better you need to add more exercises than normal. Overload principle
is essential for it __________.
A. helps develop balance
B. rebuilds muscles
C. increases blood flow
D. allows your body and muscles to adapt to a new level of stress

Fitness
Competency: sets Frequency Intensity Time Type (FITT) goals based on training principles to achieve
and/or maintain health-related fitness (HRF)(PEH11FH-Ii-j-7)
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SCHOOLS DIVISION OF ILOILO
Luna Street, La Paz, Iloilo City

7. If you are walking at a pace that causes your heart to beat less than 50% of its
maximum heart rate, which of the following FITT principle variable do you need to
change to improve your endurance?
A. Intensity C. Time
B. Type D. Frequency

8. What is the FITT principle recommendation for the time that will give you the most
benefit from your cardiorespiratory workout?
A. 15 minutes C. 30 minutes
B. 25 minutes D. at least 1 hour

9. Intensity during a cardiorespiratory endurance workout means

A. how hard an activity is performed
B. how long an activity is performed
C. what type of activity is performed
D. how often an activity is performed

10. Principle of Progression is best described as the

A. ability to prolong activity
B. gradual increase in exerting effort or load
C. frequency on how often the activity is done
D. specific exercise for specific muscles

REFLECT

In this activity you will share your own ideas. Complete the given statements
below.

I will apply
I have learned _______________________
____________________ _______________________
____________________ _______________________
____________________ _______________________
____________________ ________________
____________________
_______
Answer Key
References

Post-test
1. C 5. C 8. D Physical Education and Health 11
2. A 6. D 9. A Learner’s Material
3. A 7. C 10. B Teacher’s Guide
4. B

Fitness
Competency: sets Frequency Intensity Time Type (FITT) goals based on training principles to achieve
and/or maintain health-related fitness (HRF)(PEH11FH-Ii-j-7)