School Grade Level 11

DAILY LESSON LOG Teacher Learning Area H.O.P.E. 2

Department of Education Teaching Dates and Time WEEK 5-6 Quarter THIRD QUARTER

Session 1: Session 2: Session 3: Session 4:

I. OBJECTIVES
A. Content Standards The learner demonstrates understanding of sports in optimizing one’s health as a habit; as requisite for physical activity assessment performance, and as a career opportunity.

B. Performance Standards The learner leads fitness events with proficiency and confidence resulting in independent pursuit and in influencing others positively.
C. Learning
Sets FITT goals based on training principles to achieve and/or maintain HRF.
Competencies/Objectives
II. CONTENT TECHNICAL AND TACTICAL SKILLS IN PLAYING SPORTS
III. LEARNING RESOURCES
A. References
1. TG’s Pages
2. LM’s Pages
3. Textbook’s Pages
B. Other Resources
IV. PROCEDURES

1. Reviewing previous lesson or A. Start the class with a warm-up exercise to prepare the students' body for the lesson.
presenting the new lesson B. Review the previous lesson on health-related fitness (HRF) and ask the students to recall the FITT principle and how it applies to HRF.

2. Establishing the purpose of the The teacher will state the purpose of the lesson, which is to enable students to set FITT goals based on training principles to achieve and/or maintain Health-related Fitness
lesson (HRF) in relation to technical and tactical skills in playing sports.

3. Presenting examples/instances of A. Show the students different examples of FITT goals based on training principles that are designed to achieve or maintain HRF.
the new lesson Here are three examples of FITT goals based on training principles that are designed to achieve or maintain health-related fitness (HRF):

Example 1: Cardiovascular Endurance

 F: Frequency - I will engage in moderate-intensity cardiovascular exercise for 30 minutes, 5 days per week.
 I: Intensity - I will aim to maintain a heart rate between 65-85% of my maximum heart rate during each workout.
 T: Time - I will gradually increase my workout time from 30 to 45 minutes over the next 4 weeks.
 T: Type - I will alternate between cycling, brisk walking, and swimming to prevent boredom and work different muscle groups.

Example 2: Muscular Strength

 F: Frequency - I will perform resistance training exercises for all major muscle groups 2-3 days per week.
 I: Intensity - I will aim to lift weights that are 60-80% of my one-repetition maximum (1RM) to challenge my muscles and promote strength gains.
 T: Time - I will perform 2-3 sets of 8-12 repetitions for each exercise, with a 1-2 minute rest between sets.
 T: Type - I will perform exercises that target all major muscle groups, such as squats, lunges, bench press, and shoulder press.

4. Discussing new concepts and
practicing new skills #1
Example 3: Flexibility
 F: Frequency - I will perform stretching exercises at least 3 days per week.
 I: Intensity - I will stretch until I feel mild discomfort, but not pain.
 T: Time - I will hold each stretch for 10-30 seconds, repeating each stretch 2-4 times.
 T: Type - I will perform a variety of stretching exercises that target all major muscle groups, including static stretches, dynamic stretches, and proprioceptive
neuromuscular facilitation (PNF) stretches.
B. Give them scenarios wherein they can apply FITT goals to their daily physical activity routine.
Here are some scenarios in which individuals can apply FITT goals to their daily physical activity routine:
Scenario 1: A person who wants to incorporate more physical activity into their day-to-day routine.
 F: Frequency - I will engage in at least 30 minutes of moderate-intensity physical activity (such as brisk walking, cycling, or swimming) every day.
 I: Intensity - I will aim to maintain a heart rate between 50-70% of my maximum heart rate during each workout.
 T: Time - I will gradually increase my workout time from 30 to 45 minutes over the next 4 weeks.
 T: Type - I will alternate between different types of physical activity to prevent boredom and work different muscle groups.
Scenario 2: A person who wants to build muscular strength and endurance.
 F: Frequency - I will perform resistance training exercises for all major muscle groups 2-3 days per week.
 I: Intensity - I will aim to lift weights that are 60-80% of my one-repetition maximum (1RM) to challenge my muscles and promote strength gains.
 T: Time - I will perform 2-3 sets of 8-12 repetitions for each exercise, with a 1-2 minute rest between sets.
 T: Type - I will perform exercises that target all major muscle groups, such as squats, lunges, bench press, and shoulder press.
Scenario 3: A person who wants to improve their flexibility and balance.
 F: Frequency - I will perform stretching exercises at least 3 days per week.
 I: Intensity - I will stretch until I feel mild discomfort, but not pain.
 T: Time - I will hold each stretch for 10-30 seconds, repeating each stretch 2-4 times.
 T: Type - I will perform a variety of stretching exercises that target all major muscle groups, including static stretches, dynamic stretches, and proprioceptive
neuromuscular facilitation (PNF) stretches.
Scenario 4: A person who wants to increase their cardiovascular endurance and burn calories.
 F: Frequency - I will engage in vigorous-intensity cardiovascular exercise (such as running, high-intensity interval training, or cycling) for at least 20-30
minutes per day, on most days of the week.
 I: Intensity - I will aim to maintain a heart rate between 70-85% of my maximum heart rate during each workout.
 T: Time - I will gradually increase my workout time from 20 to 30 minutes over the next 4 weeks.
 T: Type - I will alternate between different types of high-intensity cardiovascular exercise to prevent boredom and work different muscle groups.
A. Explain each component of FITT and how it affects the body's adaptation to physical activity.
Here's a detailed explanation of each component of the FITT principle:
1. Frequency: This refers to how often you should exercise. The frequency of exercise depends on the individual's fitness level and goals. Generally, it is
recommended to exercise at least three to five times per week. For more advanced individuals, six to seven times per week may be appropriate. However, rest
days are also important to allow the body to recover.
2. Intensity: This refers to how hard you should exercise. The intensity of exercise is determined by the amount of effort expended during the workout. The level of
intensity can be determined by monitoring heart rate, perceived exertion, or the amount of weight lifted. Depending on the goal of the individual, the intensity
can range from low to moderate to high. For example, for cardiovascular health, it is recommended to exercise at moderate intensity, where you can still talk but
 feel slightly breathless.
3. Time: This refers to how long you should exercise. The duration of exercise depends on the individual's fitness level and goals. Generally, it is recommended to
exercise for at least 30 minutes per session, but it can be increased to 60 or 90 minutes as needed. However, it is important to start slowly and gradually
increase the duration of exercise to prevent injury and burnout.
4. Type: This refers to the type of exercise that should be performed. The type of exercise depends on the individual's goals and preferences. Exercise can be
divided into four categories: cardiovascular, strength, flexibility, and balance. Cardiovascular exercise focuses on improving the heart and lung function and
includes activities such as running, cycling, and swimming. Strength exercise focuses on building muscle and includes activities such as weightlifting and
bodyweight exercises. Flexibility exercise focuses on improving range of motion and includes activities such as stretching and yoga. Balance exercise focuses on
improving stability and includes activities such as tai chi and yoga.

B. Discuss the different training principles that can be used to set FITT goals such as specificity, overload, progression, and reversibility.

Here's a brief discussion on the different training principles that can be used to set FITT goals:

 Specificity: This principle states that the type of exercise or physical activity should be specific to the desired outcome or goal. For example, if an individual
wants to improve cardiovascular endurance, they should engage in activities that elevate their heart rate and breathing, such as running or cycling. By setting
specific goals that are tailored to the individual's needs, they can optimize their workout routine and achieve better results.
 Overload: This principle states that in order to see improvements in physical fitness, the body must be challenged beyond its current capacity. This means that
the intensity, duration, or frequency of the exercise must be gradually increased over time to create a progressive overload. For example, if an individual wants
to increase muscular strength, they can gradually increase the weight or resistance of their exercises over time.
 Progression: This principle states that as the body adapts to the overload, the intensity, duration, or frequency of the exercise must be further increased to
continue seeing improvements in physical fitness. This means that FITT goals should be adjusted over time to match the individual's increasing fitness level. For
example, if an individual has been walking for 30 minutes a day, five days a week, for several weeks and is no longer challenged by this routine, they can
increase their workout time, speed, or incline to create further overload.
 Reversibility: This principle states that if an individual stops engaging in physical activity, they will experience a loss of physical fitness over time. This means
that physical activity must be maintained to avoid losing progress. For example, if an individual stops exercising regularly, their cardiovascular endurance,
muscular strength, and flexibility will gradually decrease. To prevent reversibility, individuals should continue to set and achieve FITT goals to maintain their
physical fitness level.

C. The students will practice setting FITT goals for different sports and discuss how these goals relate to the technical and tactical skills required for each sport.
A. The teacher will introduce the concept of training principles (specificity, overload, progression, and reversibility) and explain how they can be used to achieve and/or
5. Discussing new concepts and maintain HRF.
practicing new skills #2 B. The students will practice applying the training principles to their FITT goals for different sports and discuss how these principles can help them improve their technical
and tactical skills.
A. Have the students work on creating their own workout plan based on their individual HRF goals.
6. Developing Mastery B. They should use the FITT principle and the training principles discussed earlier to design an exercise program that will help them achieve or maintain their HRF goal.
C. Aid and guidance as needed.
A. The teacher will conduct an interactive and engaging activity where the students will create a personalized fitness plan that includes their FITT goals and training
7. Finding practical applications of
principles based on the technical and tactical skills required for a specific sport.
concepts and skills in daily living
B. The students will present their fitness plans to the class and discuss how they can achieve and/or maintain HRF through their fitness plan.
8. Generalizing and abstractions
The teacher will ask the students to reflect on how they can apply the concepts and skills learned in this lesson in their daily lives outside of playing sports.
about the lesson
9. Evaluating Learning The teacher will assess the students' understanding of the lesson through a written test that will cover the concepts of FITT goals and training principles.
10. Additional Activities for The teacher will assign a homework task where students will create a fitness plan for a different sport and discuss how they can achieve and/or maintain HRF through their
Application or Remediation plan. Students who need remediation will be given additional practice exercises on setting FITT goals and applying training principles to achieve and/or maintain HRF.

V. REFLECTION

A. No. of learners who earned 80%

in the evaluation.
B. No. of learners who require
additional activities for
remediation who scored below
80%.
C. Did the remedial lessons work?
No. of learners who have caught
up with the lesson.
D. No. of learners who continue to
require remediation.
E. Which of my teaching strategies
worked well? Why did this work?
F. What difficulties did I encounter
which my principal or supervisor
can help me solve?
G. What innovation or localized
materials did I use/discover which
I wish to share with other
teachers?