12

P.E. & HEALTH

QUARTER 3 – MODULE 2

MELC: Set Frequency, Intensity, Type, and Time (FITT)

goals based on training principles to achieve and/or maintain
health-related fitness (HRF)

1
 Republic of the Philippines
department of Education
Region I
PANGASINAN DIVISION II
Binalonan, Pangasinan

DIVISION SELF LEARNING MODULES

CUM WORKSHEETS
PHYSICAL EDUCATION AND HEALTH 4
GRADE 12,
QUARTER 2 , WEEK 2

MELC: Set Frequency, Intensity, Type, and Time (FITT) goals based on
training principles to achieve and/or maintain health-related fitness
(HRF)
K to 12 BEC CG: PEH12FH-Ii-j-7

Prepared by:

MELGINA P. BAUTISTA
Master Teacher II
Angela Valdez Ramos National High School

2
PART I.
A. INTRODUCTION
Recreation is anything that is stimulating and rejuvenating for an individual.A review of current
literature indicates that people who participate in sports club and organzied recreational activities enjoy
better mental health, are more alert, and more resilient against stresses of modern living.
B. DISCUSSIONS
Recreation relaxes your mind and body, relieves your day to day tension and it is a universal need of
man. There are types of recreational activities 1. Physical (minor sports, group games,camping, outing)
2. Social ( social dancing, parties, parlor games participation) 3. Cultural (arts and crafts, Glee Club or
music ministries, dramatic guilds or theater arts, dance troupes, writing and painting) 4. Intellectual ( song,
poetry, jingle, short story writing, puzzle, board games)
Recreation is a voluntary participation in an activity during free and unobligated time that gives
enjoyment. As to FITT goals, it also vary per individual. The best way is to first know your thresholds, or
the limits of what you do per type of activity. Check for personal limits in frequency, intensity, time and
type of activity. From there, one can set targets or increases performance.
Here are several fitness goals that you may choose to pursue.
1. Foundation Fitness
This goal may be excellent for beginners who are unsure of their fitness goals. It covers all elements of
fitness (core, strenght, power and speed) without focusing on nay aspectts in particular. This maybe a choice
of people with very limited time for fitness activities orvthose who struggle to fit physical activities in their
busy schedules in school. This is a choice of those who preferred to perform exercises outside their house,
within the community, in the park, or in the school.
2. Core Strength
This goal is beneficial to those with poor posture or back problems.It focuses on core muscles which refer to
all the muscles around the middle of the body and not just abdominals. This means that the routines will
concentrate on core muscles which includes abdominal muscle, internal and external obliques, erector
spinae, and other muscles around the hip joint which have a massive effect on the pelvis.
3. Lower and Upper Body Strength
This goal is great for people with very specific goals that require a degree of strenght.It can also be used by
anyone who just finds it difficult doing strenght tasks. It is great for people rehabilitating form injury. The
routines focus on large muscle groups in the upper body with particular concentration on the muscles of the
middle, upper back, chest shoulders and arms. If rehabilitation purposes, as a cautionary measure, check
with your doctor before performing the routines, for these may increase the risk of injury.
4. Full Body Strength
This is best for people who want to be stronger through various range movements or for those with specific
goals that require a degree of stenght through the whole body.This is a great for people who are aiming for
3
full body balance rather than dvelopment of the upper and lower body. This is focused on a combination of
upper and lower exercises, they are performed in the same training program.
5. Posture
This is beneficial for anyone who spends more than four hours a day in a seated position and developes bad
posture. When performed correctly, it will help create good alignment to the skeletal system as it helps
balance muscle strength amd lenght.
6. Weight Loss
This is good for people who have a fair amount of weight to lose and are willing to work hard to achieve
weight loss. It is keeping your heart rate up and promote muscle growth to help daily calorie burn.
7. Dynamic Speed
This goal will help to develop full body coordination by using large compound movements to produce a
more athletic body, allowing for improved sporting ability. These routines will particularly beneficial to
people who participate in sports that require dynamic speed as part of the game.
8. Muscular Endurance
This goal covers almost every musclle of the body. It is most beneficial to anyone trying to improve his or
her ability to exercise for prolonged period of time. This could be for those participating in marathons,
soccer, cycling, or brisk walking for an extended period of time.

Component Specific Fitness Program

a. Cardiovascular endurance is the mainstay in any fitness proogram.It is usually focused on the
larger
muscles of the body and include activities like walking, jogging, cyclling, swimming, hiking etc.
b. Muscular Strength and Muscular Endurance refers to the muscle’s ability to generate maximal
force and be able to sustain this given force over an extebde period of time. Strenght and endurance
can be improved through exercises that require muescle to lift, pushor pull against a resistance.
c. Flexibility refers to the range of motions available in a joint. These are several stretching exercises
that can improve flexibility.
Starting your Fitness Plan
a. Evaluating General Fitness Goals. You may choose between a fitness-for-health plan, suits who
wants health benefits of basic fitness and fitness-for-skills plan, is designed for individuals who want
to refine and improve skills needed for a specific sport or activity.
b. Assessing Fitness Needs. You may choose test that will assess health related fitness components.
c. Planning Your Own Program. Start deciding which physical activities or sports you will
undertake.

4
Training Principles
1. Overload Principle- it relies on the premise that to improve, the muscle must produce work at a
level that is higher than its regular work load. With the need to cope with the new level of work,
the body adjust accordingly.
2. Progressive Principle- it is a gradual increase in exerting effort or load that is done not too
slowly, nor too rapidly. This means that as the body adapts to the initial overload, the overload
must be adjusted and increased gradually.
3. Specificity Principle- suggests that overloading must specifically train a desired body part for it
to improve. Select exercises with emphasis on stretching out the muscles and joints. Use the
appropriate type of exercise that directly improves your target muscles.
4. Principle of Reversibility- this shows that benefit and changes achieved from overload will last
only if training is continuous. This means all gains due to exercise will be lost if one does not
continue the exercise.
5. Recovery Principle - An athlete needs rest and recuperation for the body to adjust
properly.Adaptation to physical activity occurs gradually and naturally, but time must be allowed
for the body to regenerate and build.
6. Variation Principle - Adaptation can be maximized by varying physical activity. An athlete may
hit plateau with a constant, unchanging routine. Sometimes, repetitive stress injuries might
develop out of the same routine performed over and over again.
7. Individualization Principle - No one person is totally alike. Each individual has a certain unique
set of physical characteristics. Therefore some training or exercise programs are tailored-made
for certain individuals, especially for those with specific needs, strengths, or limitations and
conditions.
8. Maintenance Principle - Exercise must be regular for fitness to be maintained. By following all
the other principles, taking into consideration the principles of FITT, one can maintain a healthy
level of fitness.
9. Regularity means that for exercise to be effective in developing fitness, it must be done
frequently enough, with enough intensity at a sufficient period of time
d. Playing it safe. Safety is a paramount concern. It is advisable to get medical clearance before
beginning a fitness program.
e. Deciding When and Where to Exercise. Select time places for the physical activity. The choice
depends on the type of activity selected.

5
 f. Staying with Your Own and Modifying it. It is important to evaluate your fitness program
regularly and modify it as necessary. Your plan must be flexible enough to adapt as your life
changes.

C. READINGS
FITT RECOMMENDATIONS
PRINCIPLE
How often you Researchers have found that excercising at least three times a week provides greater
should cardiovascular benefits. Two days or less is not adequate. Moreover, if two days pass
exercise? between sessions, the small successes (effects) in the earlier sessions are lost.However,
exercising beyond the prescribed level increases the chances of injury.
What exercise The choice of combination of physical activity largely depends on one’s current fitness
should you do? goals, wants, needs and personal likes and dislikes. It is recommended that you plan
around aerobic activities (running, basketball, soccer, swimming, etc.) that you enjoy
most.
What exercises What is strenous for one person may be easy for another person who is more physically
should you do? fit. According to the physical activity guidelines, a person has to be engaged in a
moderate to vigorous physical activity for at least 60 minutes most days of the week.
One way to measure the intensity of the physical activity is measuring the heart rate.
During exercise, your pulse should not exceed the target heart rate.
How much This depends mainly on your fitness level. The American Center for Sports Medicine
time should (ACSM) recommends doing 20-60 minutes of continous aerobic activity per session.
you spend However, there are studies that 12 minutes of physical activity can already produce
exercising? benefits.
D. Examples
F I T T Principle Table
Frequency of exercise How often Beginner 3-5 days a week
F Moderate to High 5-7 days a week
Intensity of exercise How hard Beginner Less than 145 BPM
I Moderate to High 145-186 BPM
Time of Exercise How long Beginner 20-30 minutes
T Moderate to High 30-60 minutes
T Type of exercise Whice exercises A continous activity that is aerobic ( requires oxygen)

Flexibility Muscular Strenght Muscular Endurance

F *Daily *3 time a week or every other day *daily for some muscle group
*Warm-up *different muscle group *3-4 times a week
*Cool down
I *Hold 15-30 sec. *8-12 repetition *15+ repetition
*total body *70-90% of max. Lift * 50 % max weight
6
 T *10-20 minutes *15-60 min. *30-60 minutes
*Progressive overload *Progressive Overload
T *Static stretch *Free weights *Resistance Training
*Machines *Body weight

PART II. ACTIVTY PROPER

I. Directions: Find and encircle the words in the grid that pertains to training principles. Words can
go horizontally, vertically and diagonally.

N E F F E C S P E C I F I C I T Y
O T I V E T N R A R I N I E N G T
I A K E S T I O E M E A V N D P P
T R A T I E S C I N C I E X V L T
A E T H T F O P R T S Y E M Q A M
Z V M B Y V M M E S A C R W T T D
I E J Z E X L K E C N I N Z M E Q
L R J R J Y T R J A I L R Y R A G
A S Y Y P T G Y N R D F D A J U Z
U I W P M O Q E Z R A R I L V Y T
D B D Z R K T J N D O Y Y C M N G
I I Z P L N V L Y R L H G M I T K
V L Y T I L I B I S R E V E R T X
I I J A R Z T F B L E F T N N W Y
D T M Q V R N N T K V N D K B M N
N Y W L C N H V L T O Q C T B M K
I N D I V I D U A L I Z A T I O N
II. Directions: Classify the recreational activities below. Write whether it is Social, Cultural or
Intellectual.
_______________1. Attending chorale competition _______________6. Origami or paper folding
_______________2. Playing snake & ladder _______________7. Spoken poetry
_______________3. Ballroom dancing _______________8. Drawing
_______________4. Swimming _______________9. Playing scrabble
_______________5. Participating “Laro ng Lahi” _______________10. Attending Christmas party

III. Directions: Following the fitness plan design shown below, select recreational activities as guided by
the Principles of exercise and the FITT goals.

FITT Goals Frequency Intensity Type Time

(Indicate Light, Form of recreational (Total fitness plan not
days of the Moderate to activities less than 60 minutes)
week) vigorous
Cardiovascular Endurance e.g. 8-12 repetition Aerobic Dance 30-40 minutes
3Xa week Moderate
1. 2. 3. 4.
Muscular Strength 5. 6. 7. 8.
Flexibility 9. 10. 11. 12.

7
PART IV. SUMMATIVE EVALUATION
A. TRUE or FALSE Directions: Write TRUE if the statement is correct, and write FALSE if the
statement is incorrect. Write your answer in space before each number.
________1. Effective training takes time and patience.
________2. FITT stands for Frequency, Intelligence, Time and Type.
________3. The body will be able to maintain level of fitness without maintaining exercises.
________4. There must be body weight exercises to increase strength such as weight lifting.
________5. Stress injuries might be developed if out of the same routine performed over and over again.
________6. There must be a stretching program to increase flexibility like sprinting.
________7. Training programs are tailored-made for individuals with specific needs, strengths, or
limitations
________8. Cardiovascular endurance usually focused on larger muscles of the body.
________9. Engaging zumba program helps one to maintain healthy level of fitness.
________10. Dance is not considered as healthy physical activity.

B. Scrambled Sentences
Directions: Arrange the jumbled words to form the correct sentence about fitness goals and on how
you start your fitness plan. Write your answer on the space provided for each item.

1. fitness goals / and/ evaluating general/fitness-for-health plan/ fitness-for skill plan/ is between a/
_____________________________________________________________________________
2. exercise/to/ when/deciding/ and/ where/
_____________________________________________________________________________
3. with poor posture/ core strenght/ to those/ or back problems/ is beneficial/
_____________________________________________________________________________
4. by using large/ compound movements/ will help/ dynamic speed/ to develop/ full body coordination/
_____________________________________________________________________________
5. who are unsure/ for beginners/ is excellent/of their fitness goals/ foundation fitness/
_____________________________________________________________________________

C. Acrostic Poem
Directions: Make an acrostic poem using the topic FITT GOAL. Write the topic word vertically on

8
 your paper. Start each line of the poem with the capital letters. Each line of the poem should
consist a word or phrase related to the topic. See the example below using the word PLAY.
Rubrics will be used to rate the activity.
Physical activity is easy to
Love by
Adults and
Youth

F________________ G________________
I________________ O________________
T________________ A________________
T________________ L________________

Acrostic Poem Rubric

Categories Exceptional Good Average Needs Improvement
5 points 4 points 3 points 2 points
Format All Most Some of the Few of the
words/phrases in words/phrases in words/phrases in words/phrases in the
the acrostic poem the acrostic poem the acrostic acrostic poem begin
begin with the begin with the poem begin with with the correct letter
correct letter correct letter the correct letter
Content All Most Some Few words/phrases
words/phrases are words/phrases are words/phrases are related to the topic
related to the related to the topic are related to the
topic topic

9
KEY TO CORRECTION:
I.
1. Maintenance principle
2. Individualization principle
3. Specificity principle
4. Variation principle
5. Reversibility principle
6. Recovery principle
7. Overload principle
8. Progressive principle
9. Individualization principle
10. Specificity principle
II.
1. Cultural 6. Cultural
2. Intellectual 7. Intellectual
3. Social 8. Cultural
4. Physical 9. Intellectual
5. Social 10. Social
III. Answer of the students may vary from their own FITT Plan
Answer Key: Summative Evaluation
I. True or False
1. True 6. False
2. False 7. True
3. False 8. True
4. True 9. True
5. True 10. False
II.
1. Evaluating general fitness goals is between a fitness-for-health plan and fitness-for skill plan.
2. Deciding when and where to exercise.
10
 3. Core strenght is beneficial to those with poor posture or back problems.
4. Dynamic speed will help to develop full body coordination by using large compound movements.
5. Foundation fitness is excellent for beginners who are unsure of their fitness goals.
III. Please refer to the given rubrics

References
Books:
Marivic B. Tolitol, A.M.(n.d.). Health Optimizing Physical Education-Sports.(2016).Vibal Group
Inc.Araneta Avenue, Quezon City
Murray, D. L. (1997). Foundations of Personal Fitness. Minneapolis/St Paul New York: West Publishing
Company.
Physical Education and Health Teacher's Guide. (2016). Bagong Pook, Lipa, Batangas: Scolaire Publishing.
Ryan C. Gialogo, R. C. (n.d.). Fit For Life The K-12 Physicl Education and Health Textbook. Phoenix
Publishing House.
Online Resources:
https://centenoschultz.com/oblique-injury/
https://shefit4life.wordpress.com/week-6-2/
http://readwritethink.org/

https://www.slideshare.net/MarvinBronoso1/my-lesson-update-follow-and-subscribe?next_slideshow=1

11