A DETAILED LESSON PLAN IN PHYSICAL EDUCATION AND HEALTH 11

Grade & Section: Grade 11

Date:

Content Standards:
Performance Standards:
Learning Competency:

Objectives:

At the end of the lesson learners will be able to:

a. Define and understand the FITT Principle.
b. Explain the importance of the FITT Principle in designing effective exercise
program.
c. Apply the FITT Principle to create a sample exercise plan.

I. Subject Matter:

Topic: Exercise Program Design

Sub-Topic: FITT Principle
Reference: Quipper
Values: Recognize and accommodate individual differences in fitness
levels, health conditions, and goals.
Materials: Laptop/ PowerPoint Presentation/White board marker/Printed
Materials.

II. Procedure

Teacher’s Activity Student’s Activity

A. Preparatory activities
1. Prayer
“President of the class, kindly lead hearts and minds on what we are about
the opening prayer, _______.”
“Heavenly father, we thank you for
today. Thank you for ways in which you
provide for us all. Help us focus our
to learn. Inspire us by your holy spirit as
we listen to the lesson. Guide us by
your eternal light as we discover more
about the world around us. We ask this
in the name of our lord. Amen.

2. Greetings

“Good morning, Grade 11!”

“Good morning, Ma’am Tin!”
“Praise be Jesus and Mary!”
 3. Checking of Attendance
Now and forever. Amen
“Secretary of the class, please
report to me who is absentees
today?”
(The teacher will check the
attendance)
(Savina will report the attendance of the
class.)
4. Classroom Management
“Before we start, please make
sure to go back to your proper
places, pick-up all the pieces of
papers and arrange your chairs (The learners will arrange the chairs
properly.” and pick all the pieces of paper)

5. Review
“Class, let’s have a short recap on
what we have discussed last
meeting?

“What was our topic last

meeting?”
(Students are raising their hand)
“Yes, Faith”

“Ma’am our topic last meeting is all

“Very Good” about Wise Vs. Vice”
“Now, what is Wise and Vice?”
(Students are raising their hand)
“Yes, Kenneth”
“Wise is related to healthy habits while
Vice is related to Unhealthy habits.”

“Precisely!”

“What is Health related fitness?”

(Students will raise their hands)
“Yes, Erika”
“parts of the physical fitness that help a
person stay healthy.”
“Exactly!”

“Thank you, Great Idea!”

“Very good class! It seems that you really

 understood our previous lesson.”

B. Motivation
“4 PICS 1 WORD”

ANSWER

FITT

C. Activity
“SELECT A FITNESS GOAL”
Activity 1
Instruction:
 Select a specific fitness goal, such
as improving cardiovascular
endurance, strength training,
weight loss, or flexibility.

D. Analysis
“Based on the activity, our topic for
today is about Exercise Program
Design in FITT Principle.”

"Lisa is a 28-year-old individual who is

looking to lose weight and improve her
overall fitness. Using the FITT Principle,
design a personalized exercise program
for Lisa. Provide specific
recommendations for Frequency,
Intensity, Time, and Type for both
cardiovascular and strength training
components. Justify your choices and
explain how these recommendations The principle can be summarized by the
align with Lisa's goals." F.I.T.T. Principle.

FITT
FREQUENCY, INTENSITY, TIME,
TYPE.
Frequency – refers to how many times
you engage in any physical activity in a
week.
Frequency – How often should I
exercise?
It recommended that children do
physical activities for at least 60
minutes a day for all or for most days of
the week.
Intensity- refers to how hard your body
E. Abstraction
Definition of FITT Principle.
Importance of FITT Principle
is working during an exercise.
Intensity – How hard should I
exercise?
It can be classified as: low, moderate,
or high.
Common indicators that your body is
reacting to exercise are:
- Your heart beats faster
- Your breathing becomes shorter
- Your body starts sweating
Time - refers to the duration of your
exercise.
Time – how long should I exercise?
This largely depends on the type and
intensity of the exercise you are doing.
Type – What kind of exercise should I
do?
Type – The specific type of exercise
being performed (cardio, strength
training, flexibility exercises.)
“When properly applied, FITT
actually enables you to push your limits
just enough to make progress without
harming your body. It also decreases
your likelihood of developing conditions
like hypertension, obesity, or diabetes.
“We have multiple ways to monitor the
intensity and duration of our workouts.”
Aerobic
“Aerobic exercises are activities that
challenge the heart and lung capacity of
an individual.”
Resistance

“Resistance exercises are activities that

use weight and resistance, like
bodybuilding or exercises using
resistance bands. The number of
repetitions and sets determines the
intensity and duration of a resistance
exercise.”

Flexibility

Flexibility can be determined by the

length of time that the person can hold
a certain position. One example of this
is doing yoga poses.”

Principle of Overload
- This refers to the idea that a
person needs to exercise beyond
 what they are accustomed to,
with proper regulation, in order to
strengthen the body.
Principle of Progression
- This refers to the act of the body
PRINCIPLES OF EXERCISE progressing as it engages in
TRAINING exercise. Gradually increasing
the intensity of exercise will
require rest days for the body to
heal.
Principle of Specificity
- This refers to how the body
adopts to its usual activities,
requiring engagement in wide
range of activities to improve
physical health.
Principle of Individuality
- This emphasizes the idea of
individuals are different from one
another and need to have fitness
routines that are suitable for their
own individual needs and goals.
Principle of Reversibility
- This refers to the phenomenon
where he body may regress or
progress despite the body’s
current build, stature, and
physiological conditions.
- Example: a person needs to
workout consistently to keep the
physique they have. If the person
changes their lifestyle in a
sedentary one, then their
physique will change as well.

Divide and set short-term and long-

term goals
- Set short-term goals that will
help achieve long-term goals.
This will keep you motivated and
looking forward to something.
STEPS IN DESIGNING A
FITNESS PROGRAM

Set attainable objectives

- Set objectives that you think are
achievable at your current fitness
condition. This will help you see
the program as feasible and
concrete.
Write down precise goals
 - Write down precise goals that
will allow you to focus on the
task at hand.
Make a wellness agreement
- Making a wellness agreement
will hold you accountable and
responsible for your entire fitness
journey.

“Ma’am, FITT stands for Frequency,

F. Abstraction
“What does FITT stand for, and why is it
important in exercise programming?”
Intensity, Time, and Type. It is
important in exercise programming
because it provides a structured
approach to designing and adjusting
fitness routines to achieve specific
fitness goals while considering
individual differences.”

“Ma’am, Intensity refers to the level of

“What is meant by intensity in the FITT
principle, and how can I measure or
adjust it?”
G. Application
“Now class I will be group into 3. Lend
me your ears and listen to my
instructions. Here’s how can you
incorporate the FITT principle into group
activities”
difficulty or effort during exercise. It can
be measured using heart rate,
perceived exertion, or specific metrics
like a percentage of your maximum
heart rate. To adjust intensity, you can
increase or decrease the weight,
resistance, speed, or duration of your
exercises.”

Group 1: (FREQUENCY)

“Determine how often your group

activity will take place. This could be
daily, weekly, or even multiple times
per week. Consider the fitness levels
and availability of your group
members when setting the
frequency.”

Group 2: (INTENSITY)

“Adjust the intensity of the group

activity to match the fitness levels of
the participants. Some participants
may need a low-intensity workout,
while others may prefer high-
intensity training.”
 Group 3: (TIME)

“Determine the duration of each group

activity session. This could be 30
minutes, an hour, or longer, depending
on the goals and preferences of the
group. Balance the time spent on warm-
up and cool down periods are crucial for
injury prevention and recovery.”

Group 4: (TYPE)

“Choose the type of exercise or activity

that aligns with the group’s goals and
interests. It can be anything from
aerobics, strength training, yoga or
sports like soccer or volleyball. You can
vary the types of activities within the
program to keep it engaging and prevent
boredom.”
The output of the students will be
assessed based on the criteria below:

CRITERIA
Creativity 35%
Originality 25%
Presentation 25%
Time Management 15%
TOTAL 100
%

III. Assessment
MULTIPLE CHOICE.
Directions: Choose the correct answer.
1.This refers to the idea that a person needs to exercise beyond what they
are accustomed to, with proper regulation, in order to strengthen the body.
a. Time
b. Principles of overload
c. Type
d. Frequency

2. This refers to the act of the body progressing as it engages in exercise.

a. Principle of Progression
b. Type
c. Intensity
d. Time

3. This refers to how the body adopts to its usual activities, requiring
engagement in wide range of activities to improve physical health.
a. Intensity
b. Type
 c. Time
d. Principle of Specificity

4.This emphasizes the idea of individuals are different from one another and
need to have fitness routines that are suitable for their own individual
needs and goals.
a. Type
b. Time
c. Principles of Individuality
d. Frequency

5.This refers to the phenomenon where he body may regress or progress

despite the body’s current build, stature, and physiological conditions.
a. Principle of Reversibility
b. Time
c. Type
d. Intensity
Answer:
1. B 4. C
2. A 5. A
3. D

IV. Assignment
Directions: Designing a Fitness Program using the FITT Principle.

Create a basic fitness program that adheres to the FITT principle

(frequency, intensity, time and type) for improving overall fitness and
health.