Physical Education and Health 4

Quarter 3 – Module 2
Setting FITT goals on Outdoor Recreational Activities
In this lesson, we will talk about outdoor recreation, and how to set FITT goals based on training principles to
achieve and/or maintain health-related fitness together with outdoor activities.

Outdoor Recreation
Recreation is considered to be the most challenging activity yet enjoyable one. It also helps us to connect with
nature and creates a memorable experience to treasure.

Webster (n.d.) defined Outdoor recreation as “outdoor activities that take place in a natural setting, as opposed
to a highly cultivated or managed landscape such as a playing field or golf course. This term is typically applied
to outdoor activities that individuals engage in and that are located close to their community. When these
activities are further away, and people must travel some distance to participate in them, they are often
described as adventure tourism”.

Outdoor recreation offers healthy and satisfying leisure activity, intimate contact with the out-of-doors,
opportunity to strengthen the family connection, enjoyment and appreciation of our natural environment,
cultural heritage, employment, and economic development to local people and communities among others.

Other examples of outdoor recreation include:

 hiking,
 camping,
 mountaineering,
 cycling,
 dog walking,
 canoeing,
 caving,
 kayaking,
 rafting,
 rock climbing,
 running,
 jogging,
 sailing,
 skiing,
 sky diving,
 and surfing

How to Set FITT Goals Based on Outdoor Recreation

FITT pertains to the frequency of exercise, the target intensity, the time spent
exercising, and the type(s) of exercise undertaken. There are numerous
outdoor activities that you can choose from where you can set your FITT goals
and achieve or maintain health-related fitness.

The Leave No Trace Seven Principles

Since outdoor recreation involves natural settings like parks and wildlife, it is also vital that we know how to
conserve and protect our environment for the benefit of all. This is also necessary for us to be able to
continuously enjoy nature for a long period.

Things that we must consider during outdoor recreation activities.

1. Plan Ahead and Prepare- Successful trip planning requires knowledge of the area; equipment, food, and
clothing needed; weather conditions and trip expectations; and the temperament and experience of your
friends and relatives who were able to visit the area.
2. Travel and Camp on Durable Surfaces- You must choose established campsites. A “hardened” site can
tolerate a relatively large amount of use. Keep away from trails and water. Leave a clean camp and make an
effort to leave it in a natural condition. Avoid fragile areas such as wet and boggy grounds.
3. Dispose Waste Properly- All trash must be brought home with you (even trash from others). Deposit solid
human waste in cat holes dug 6 to 8 inches deep at least 200 feet from water, camp, and trails. To wash your
dishes, you must carry water 200 feet away from streams or lakes. Use small amounts of biodegradable
soap.
4. Leave What You Find- Let pictures, drawings and memories compromise
your souvenirs. Objects in nature derive much of their beauty from their
surroundings. People visit wildlands for many reasons, among them to
explore nature’s mysteries and surprises. In short, we have to let them be
to preserve their natural beauty, and for others to enjoy nature’s special
qualities.
5. Minimize campfire impacts- Gather dead woods for campfires, and it
should be put out completely anytime you are not in the camp. Before
leaving the camp, scatter unburned wood and ashes in a way that blends naturally with the surroundings.
Do not use scorched rock or dead earth, use existing fire rings in a well-placed campsite. Thanks to your
efforts, the next party will be more likely to use a clean site.
6. Respect Wildlife

A. Use thumb trick- Make a thumbs-up, extend your arm all the way,
close one eye, and see if you can hide the animal with your
thumb. Adjust your distance until you can hide the whole animal
with your thumb. This means you are at a safe distance from
wildlife.
B. Observe from a Distance-Do not follow or approach them. Use
observation areas, platforms, and trails, and use binoculars
C. Stay out of Wildlife’s Line of Travel- Do not disturb wildlife by
shouting or throwing something just to take a proper picture.
D. Never Feed Wild Animals- Human foods and products are harmful to wildlife which disrupts their
natural feeding cycles and habits.
7. Be Considerate of Others- Be aware of your surroundings and your noise level.

By following the above-mentioned principles, all of us will be able to enjoy peace and solitude during
outdoor activities.
DIRECTIONS: All activities below should be written in a yellow pad paper and each activity should be labeled
properly. (Example: Module2-Activity1, Module2-Activity2, Module2- PerformanceTask1, etc.) Once you’re
done answering all activities in this module compile all your papers and stable it/ bind it.

MODULE2- ACTIVITY1

NAME: ____________________________________________________________ GRADE AND SECTION: ______________________________

DIRECTION: Fill in the blanks. Read each statement carefully. Fill in the blank with the correct words or phrases.
Write the letter of the correct answer in your yellow pad paper.

1. The FITT principle is an acronym for __________, Intensity, Time, and _________.

A. Fitness, Type B. Frequency, Time C. Frequency, Total D. Frequency, Type

2. It is the number of sessions in a week.

A. Frequency B. Intensity C. Time D. Type

3. It is the difficulty level of exercise or work demand. It can be light, moderate, or vigorous.

A. Frequency B. Intensity C. Time D. Type

4. _______ is the mode of exercise or activity; meanwhile, ______ is the duration or distance covered in an exercise
session.

A. Intensity, Frequency B. Time, Type C. Type, Frequency D. Type, Time

5. The following are examples of outdoor activities except:

A. camping B. chess C. hiking D. rock climbing

MODULE2- ACTIVITY2

NAME: ____________________________________________________________ GRADE AND SECTION: ______________________________

DIRECTIONS:

1. Choose two outdoor activities that are applicable in your area.

2. Write the location (Write the address)

2. Set your FITT goals based on that outdoor activity. Copy the table below and fill in the necessary
information.

FITT PRINCIPLES
Outdoor
Location Frequency Intensity Type Time
Activity
Example: Manila Park Jogging 3 times a week Moderate Cardiovascular Morning
@6am-7am
1
2

3. Write your answers in your yellow pad paper.

MODULE2- ACTIVITY3

NAME: ____________________________________________________________ GRADE AND SECTION: ______________________________

DIRECTIONS: Read the following statements and identify which of the Leave No Trace Seven Principles is being
described. Write the letters only. Write your answers in your yellow pad paper.

A. Plan Ahead and Prepare E. Minimize campfire impacts

B. Travel and Camp on Durable Surfaces F. Respect Wildlife

C. Dispose of Waste Properly G. Be Considerate of Others

D. Leave What You Find

________ 1. Using the thumb trick to maintain a safe distance from wildlife.

________ 2. Research facts about the outdoor area that you are planning to go to.

________ 3. Camping in a hardened site.

________ 4. Cat holes to deposit human waste.

________ 5. Use existing fire rings in a well-placed campsite.

________ 6. Observing wildlife in a distance.

________ 7. Respect private property.

________ 8. Leaving rocks, shells, plants as it is.

________ 9. Pack it in, Pack it out!

________ 10. Never feed the animals.

MODULE2- PERFORMANCE TASK1

DIRECTION: Find and cut out pictures of a natural

setting from newspapers and old magazines. Paste it MODULE2- PERFORMANCE TASK1
in a long bond paper and write a five-sentence
paragraph about what outdoor activity can be done NAME: _________________________ GR.&SEC.: ___________
in that environment, and how you can set the FITT
goals on that activity.

Cut out pictures here

Five-sentence paragraph here