Republic of the Philippines

Department of Education
Region I
SCHOOLS DIVISION OF ILOCOS NORTE

PHYSICAL
EDUCATION
AND HEALTH 12
Quarter 3 – Module 2:
Sets Aquatics and
Mountaineering FITT Goals

MELC: Set Frequency Intensity Time Type (FITT) goals

based on training principles to achieve and/or maintain
health related fitness (HRF); PEH12FH-IIi-j-7

Prepared by:

RAFAEL C. SIMEON
SHS TEACHER III
Piddig National High School
Physical Education and Health- Grade 12
Quarter 3– Module 2: Sets Aquatics and Mountaineering FITT Goals
First Edition, 2020

Republic Act 8293, section 176 states that: No copyright shall subsist in
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Borrowed materials (i.e., songs, stories, poems, pictures, photos, brand

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these materials from their respective copyright owners. The publisher and authors
do not represent nor claim ownership over them.

Published by the Department of Education

Secretary: Leonor Magtolis Briones
Undersecretary: Diosdado M. San Antonio

Development Team of the Module

Writer: Rafael C. Simeon
Editor: Ringo E. Antonio
Reviewer: Ringo E. Antonio
Illustrator: Rafael C. Simeon
Layout Artist: Rafael C. Simeon
Management Team: Joann A. Corpuz
Joye D. Madalipay
Santiago L. Baoec
Jenetrix T. Tumaneng
Gene A. Reginaldo
Arthuro M. Llaguno
Division Design & Layout Artist: Jannibal A. Lojero

Printed in the Philippines by ______________________________

Schools Division of Ilocos Norte
Office Address: Brgy. 7B, Giron Street, Laoag City, Ilocos Norte
Telefax: (077) 771-0960
Telephone No.: (077) 770-5963, (077) 600-2605
E-mail Address: ilocos.norte@deped.gov.ph

ii
 12

PHYSICAL EDUCATION
AND HEALTH 12
Quarter 3 – Module 2:
Sets Aquatics and
Mountaineering FITT Goals
Introductory Message
This Contextualized Learning Module (CLM) is prepared so that you, our dear
learners, can continue your studies and learn while at home. Activities, questions,
directions, exercises, and discussions are carefully stated for you to understand each
lesson with ease.

This CLM is composed of different parts. Each part shall guide you step-by-
step as you discover and understand the lesson prepared for you.

Pre-test is provided to measure your prior knowledge on the lesson. This will
show you if you need to proceed in completing this module or if you need to ask your
facilitator or your teacher’s assistance for better understanding of the lesson. At the
end of this module, you need to answer the post-test to self-check your learning.
Answer keys are provided for all activities and tests. We trust that you will be honest
in using them.

In addition to the material in the main text, Notes to the Teacher is also
provided to our facilitators and parents for strategies and reminders on how they can
best help you in your home-based learning.

Please use this module with care. Do not put unnecessary marks on any part
of this CLM. Use a separate sheet of paper in answering the exercises and tests.
Likewise, read the instructions carefully before performing each task.

If you have any question in using this CLM or any difficulty in answering the
tasks in this module, do not hesitate to consult your teacher or facilitator.
Thank you.

Note to the Teacher

This contains helpful tips or strategies that will help you in
guiding the learners

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 What I Need to Know

This module was designed and written with you in mind. It is here to help you
master the nature of Physical Education and Health. The scope of this module
permits it to be used in many different learning situations. The language used
recognizes the diverse vocabulary level of students. The lessons are arranged to follow
the standard sequence of the course. But the order in which you read them can be
changed to correspond with the textbook you are now using.
The module focuses in this lessons, namely:
 Lesson 2 – Sets Aquatics and Mountaineering FITT Goals
After going through this module, you are expected to:

 Set Frequency Intensity Time Type (FITT) goals based on training

principles to achieve and/or maintain health related fitness (HRF);

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 What I Know

Diagnostic. Self-assess your FITT Goals by completing the table below.

FITT Questions Your answer
Frequency How many times do you climb in a Not at Once a More
week? all week than
once
How many times do you swim in a Not at Once a More
week? all week than
once
Intensity What is the intensity level of your Light Moderate Vigorous
climb?

What is the intensity level of your Light Moderate Vigorous

swim?

Time How much time do you spend on Less 3 hours More

climbing? than 3 than 3
hours hours
How much time do you consume Less 3 hours More
swimming? than 3 than 3
hours hours

Type Which type of aquatic activities you love most? Pls. check:
water polo diving sailing surfing
kayaking scuba diving Others, please specify:

swimming canoeing
Which type of mountaineering activities you love most? Pls. check:
walking hiking Others, please specify:
backpacking climbing

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 Lesson
Aquatics and Mountaineering
2 FITT Goals

What’s In

Activity 1: HOTS-Reflect. How’s your status? Recall your entry skill and
knowledge in the field of aquatics and mountaineering:

Aquatics Mountaineering
Yes No Yes No
I know how to swim I have experience in
mountaineering

I want to swim again I want to climb again

I know a place to swim I know a place to hike
I have complete I have complete
swimming equipment mountaineering gears

I can invite people to I can invite people to

accompany me accompany me

I am physically fit to swim I am physically fit to hike

Note the Teachers

The teacher must consider the prerequisite skills needed in
the development of this competency including the schema or
background knowledge which may reinforce learning. This module
will help the learners bridge the gap of learning to attain mastery
of the lesson in its spiral progression.
 3

What is New

Aquatics and mountaineering are both physically demanding and

environment engaging activities. Here are some interesting facts about the activities
to motivate you to keep going.

Did you know that…

Swimming burns almost 40% more calories than biking per hour.
Swimming burns almost 30% more calories than running per hour.
When swimming, you are using EVERY major muscle in your body
Swimmers are actually sweating while swimming in the pool.
When children swim in a pool, lake, pond, or ocean, their brains release
chemicals called endorphins that are designed to make us feel happy.
Swimming builds cardiovascular endurance, keeping hearts healthy.
Swimming builds muscle, burns calories, and invigorates our bodies.

Mountain climbers use the strength of their arms and legs to climb up
mountains.
Most mountain climbers go up mountains as a hobby or as a recreational
activity.
Climbing mountains will teach you patience, persistence and gratitude
The highest peak in the Philippines is Mount Apo, with a height of 2,954
meters, situated in Davao del Sur.

Regular moderate-to-vigorous physical activity (MVPA) like aquatics and

mountaineering can:
Reduce risk factors for cardiovascular diseases;
Increase VO2 max (maximum (max) rate (V) of oxygen (O₂));
Decrease body weight;
Reduce BMI (Body Mass Index) and percentage body fat; and
Lower resting blood pressure.

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 What is It
The FITT Principle of Physical Activity: Aquatics (Swimming)

Beginner's Swimming Routine

Beginning swimmers can promote weight loss by exercising at the right
intensity and choosing appropriate stroke styles.

Beginner's Swimming Routine Recommendation for weight loss

Frequency: two to three days a week for the first two weeks
Intensity: an easy intensity level of 3 or less
Time Swim 100 meters then rest for 30 seconds
Type freestyle and breaststroke

Routine Frequency
Women's Health Magazine (WHM) recommends swimming two to three days a
week for the first two weeks when starting a routine designed to promote weight loss.
As the workout becomes easier, increase the number of days you perform your
routine. In fact, in the publication Guidelines for Exercise Testing and Prescription
(GETP page 71), the American College of Sports Medicine (ACSM) encourages healthy
adults to aim for five days of exercise each week to promote healthy weight loss.

Routine Intensity
WHM also recommends that swimmers perform the routine at an easy
intensity level to ensure optimal weight loss results. To determine how hard you are
working out, rate the amount of effort you put into your swimming on a scale of 1 to
10 where 1 is very, very easy and 10 is very, very hard. If you are working at an
intensity level of 3 or less, you are likely swimming at an easy intensity level.

A Timed Routine for Beginning Swimmers

Beginning swimmers can promote weight loss through the following routine.
a. Swim 100 meters then rest for 30 seconds.
b. Repeat this routine five to 10 times.
c. Depending on your level of fitness, the speed at which you swim and
the time it takes to perform this routine may vary substantially.

Type of Strokes to Use

While swimmers can use any type of stroke to promote weight loss, the
freestyle and breaststroke appear to be especially effective. In WHM, Joel Shinofield,
who was the head swim coach at Washington and Lee University at the time, notes
that the freestyle is a great choice for beginning exercisers interested in shedding
unwanted pounds since it promotes substantial caloric expenditure; this is a must
for weight loss. The breaststroke may also be a good choice, notes Shinofield, since
it targets the hips and inner thighs, which are often missed during other types of
exercise.

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 Intermediate to Advanced Swimming Routine
Intermediate and advanced exercisers can achieve further weight loss by
extending their swimming routine, notes the American Council on Exercise (ACE) in
ACE's Personal Training Manual (page 323). Using a variety of swimming strokes
also incorporates more muscles, which can be helpful for increasing the number of
calories you burn.

Intermediate to Advanced Swimming Routine Recommendation for weight loss

Frequency: two to three times per week with cross training
Intensity: an intensity between 4 and 6
Time Depends on strokes
Type All strokes

Routine Frequency
Intermediate and advanced swimmers should perform their swimming routine
two to three times per week. To meet current exercise recommendations, cross-train
by walking, jogging, biking, or engaging in other forms of cardiovascular exercise an
additional two to three days per week.

Routine Intensity
According to the ACSM, the bulk of an intermediate or advanced swimming
routine should be performed at an intensity between 4 and 6 on a scale of 1 to 10 to
promote optimal caloric expenditure and weight loss (GETP page 547). An
intermediate or advanced swimming routine designed to promote weight loss should
also include a warm-up and cool-down, performed at an intensity level between 1
and 2.

Timed Routine for Intermediate to Advanced Swimmers

As with beginning swimmers, the speed at which intermediate and advanced-
level swimmers complete their strokes and the time it takes to perform this routine
will vary, depending on fitness level.
Warm-Up: Using the stroke style of your choice, perform a warm-up of 200 meters.
Rest for 10 to 30 seconds.
Set one: Using the breaststroke, swim 100 meters. Rest 10 to 20 seconds
Using the backstroke, swim 100 meters. Rest 10 to 20 seconds.
Using the freestyle stroke, swim 100 meters. Rest 10 to 20 seconds.
Set two: Using any stroke, swim 50 meters.
Rest 10 to 30 seconds.
Repeat three more times.
Set three: Using the sidestroke, swim 25 meters.
Rest 5 to 10 seconds.
Repeat three more times.
Set four: Using the breaststroke, swim 100 meters. Rest 10 to 20 seconds
Using the backstroke, swim 100 meters. Rest 10 to 20 seconds.
Using the freestyle stroke, swim 100 meters. Rest 10 to 20 seconds.
Cool-Down: Using any stroke, perform a cool-down of 100 meters.
Swim Like a Fish

Whether you are a beginning swimmer or an Olympic wanna-be, swimming is

a great choice for promoting weight loss. For optimal results shedding unwanted
pounds, be sure to cross-train with other forms of aerobic exercise on the days you
skip the pool.

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The FITT Principle of Physical Activity: Mountaineering
We can use the F.I.T.T. principles to ensure our training provides the results
we expect.
FITT Principle training for Mountaineering
Frequency: five days a week
Intensity: very easy to extremely hard
Time Training to climb for five to eight hours;
Type Cross-train to cycling, basketball, swimming
Frequency. The frequency of training is simply how often you train. For
example, how often you complete your long hike or your strength training. Most
people can spend an hour or so on exercise most days of the week, with a larger
amount of time on the weekends. Training five days a week provides plenty of
opportunity to build the fitness required for mountain climbing.
Intensity. Intensity can range from very easy to extremely hard. This can
also be expressed as aerobic intensity and anaerobic intensity. In mountain
climbing, the vast amount of activity is aerobic punctuated with shorter bursts of
anaerobic activity. This can be reflected in the training plan. For example, longer
hiking sessions will be performed at a lower intensity whereas shorter weekday
sessions will be a chance to push hard and get the heart rate into the anaerobic
range.
Time. Mountain climbing involves long days. It is common to climb for five
to eight hours; summit days, often involve 14 to 18 hours of climbing. On these long
climbs we generally break the day into segments of about an hour of climbing at a
time. During your training a long day of hiking will progressively mimic a day on the
mountain. Shorter mid-week training sessions of about an hour develop the habit
of putting on a pack and being ready for any rigors the next hour of climbing
presents.
Type. A general theory of training is one of specificity. This means that the
more closely aligned the type of training is to the actual activity, the more you will
benefit. This is important for many climbers, especially if you live in areas with few
hills to climb. Most of us will use alternate methods of training and we should make
sure that we consider how closely the type of training mimics the actual climb.
Cycling uses similar muscles and energy systems. Although swimming, yoga, and
basketball yield great conditioning benefits, these sports do not translate to climbing
in the way that more similar activities do.
Applying the F.I.T.T. principles is a good way of building out a training plan
that covers all of our bases. A rough example of a well-balanced training week (in
the building phase) could therefore look like this:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Rest and Stairs Strength Short Rest 2 hour Half-
Recovery training hike and aerobic day
Recovery activity like hike
cycling,
hiking, or
running
This example is simply a guideline; everyone will have a slightly different
approach to how they map out their training plan. Just as there are many routes to
the summit of the mountain, there are many ways to develop a training plan. The
important things are that your training plan contains the right balance of activities
that develop the fitness and strength to be successful on the mountain. At the same
time, the best training plans are ones that fit our lifestyle, are enjoyable, and
therefore sustainable. - John Colver

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 What’s More

Activity 2. Set your FITT Goals by answering the activity below:

My Aquatics/Mountaineering Fitness Goal

1. What activity will I be doing next? Aquatics or Mountaineering?

2. Where will I be having my aquatics or mountaineering activities?( Indicate your

target place)

3. When will I be going? (Indicate your target date.)

4. What equipment will I be bring? List at least 10.

1 6
2 7
3 8
4 9
5 10
5. Who will accompany me? List at least 5.

6. What component of physical fitness do you want to improve? Put a check on

your answer.
Cardiovascular endurance Muscular strength
Power Flexibility
Balance Speed
7. What is the intensity level of your activity? Put a check on your answer.
Moderate Vigorous
8. Through aquatics/mountaineering, my target weight is: ________

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 What I have Learned
Activity 3. HOTS-Evaluate. In your personal assessment, how will you rate your
Aquatics/Mountaineering FITT Goals?
Criteria Yes No

1. My Aquatics/Mountaineering FITT goals are clear and achievable.

2. My Aquatics/Mountaineering FITT goals covers the components

of fitness.

3. My Aquatics/Mountaineering FITT goals follows the necessary

fitness training principles.

4. My Aquatics/Mountaineering FITT goals is well-written,

organized, and carefully planned.

5. My Aquatics/Mountaineering FITT goals shows a monitoring tool

to track my progress and improvement.

6. My Aquatics/Mountaineering FITT goals shows varied physical

activities that will truly develop my body.

What I Can Do

Activity 4: Differentiated. My Fitness Goal in Action: Before and After!

Directions: With the restrictions of the IATF health protocol because of the
pandemic, CHOOSE from the alternative activities related to mountaineering and
aquatics. Collaborate with your teacher in designing the rubric of your chosen
activity. Do the activity within a WEEK and around the vicinity of your home with
the guidance of your parents/guardians. Do not forget to document your output, if
possible, do the before and after pictures. The purpose of the use of hashtag is for
your teacher to easily check your outputs once uploaded in the social media. NOTE:
you must first pass the PAR-Q on module 1 before doing any activity. Choose ONE
from these:
1. Walk 6,000 steps a day. Record your progress manually or on any mobile
application (Fitbit, Pedometer, etc.) Use the hashtag #PEH12S26Ksteps
2. Clean any area in your house 1 hour a day. Use the hashtag #PEH12S25S
3. Grow any ornamental plant around your backyard, document its progress.
Use the hashtag #PEH12S2Kamula

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 Assessment
Activity 5. Essay. Which of the following fitness goal do you want to set and
achieve this year? Specify how will you do it.

A. B. C.
Loss or gain weight Improve cardiovascular endurance Tone or gain muscles

Additional Activities

Activity 6. ICT Integration. Goal Challenge!

Choose one challenge below. Take a photo of yourself from Day 1 to Day 30 to
document your progress in Physical Education and Health 12 Fitness Goals. You
may upload it to social media and use the #PEH12S2M2.
1. Lose weight challenge
2. Gain weight challenge
3. Muscle gain challenge
4. Waistline challenge

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 Answer Key

Diagnostic. Learners answer may vary

Activity 1: HOTS-Reflect. Learners output may vary.
Activity 2: Set your FITT Goals. Learners answer may vary.
Activity 3: HOTS-Evaluate. Learners answer may vary
Activity 4: Differentiated. Learners answer may vary
Activity 5: Essay. Learners answer may vary
Activity 6: ICT Integration. Learners answer may vary.

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 Rubrics for evaluating the outputs of learners:

4 3 2 1
Features
Expert Accomplished Capable Beginner

Accuracy Very Somewhat Gives some new Gives no new

informativ informative and information but information and
e and well- organized. One to poorly very poorly
organized. three mistake organized. Four organized. Six or
No mistake answers. to five mistake more mistake
answers. answers. answers.

Grammar, Virtually Few spelling and A number of So many

Usage & no punctuation spelling, spelling,
Mechanics spelling, errors, minor punctuation or punctuation and
punctuatio grammatical grammatical grammatical
n or errors errors errors that it
grammatic interferes with
al errors the meaning

Timeliness Submitted Submitted on the Submitted one Submitted two to

before the deadline day after the three days after
deadline deadline the deadline
Efficiency Able to Able to produce Able to produce Able to produce
produce very satisfactory satisfactory output that
quality output. output. needs
and improvement.
excellent
output.

References
Government of the Philippines, Department of Education. 2016.
Physical Education and Health: Teacher’s Guide.
Government of the Philippines, Department of Education. 2013.
Curriculum Guide: Physical Education and Health
https://www.deped.gov.ph/2019/12/09/december-9-2019-do-034-s-
2019-revised-physical-fitness-test-manual/
https://commons.deped.gov.ph/K-to-12-MELCS-with-CG-Codes.pdf
https://www.swimmo.com/blog/inspiration/20-interesting-swimming-fun-
facts/
https://swimatfins.com/swimming-is-fun/
https://mountainhomies.com/interesting-mountaineering-facts-most-
people-dont-know/
https://exercise.lovetoknow.com/weight-loss-exercises/swimming-routines-
weight-loss
https://www.rmiguides.com/blog/2012/10/15/mountaineering_training_pl
anning_your_training_f.i.t.t

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For inquiries and feedback, please write or call:
Schools Division of Ilocos Norte – Curriculum Implementation
Division Learning Resource Management Section (SDOIN-CID
LRMS)
Office Address: Brgy. 7B, Giron Street, Laoag City, Ilocos Norte
Telefax: (077) 771-0960
Telephone No.: (077) 770-5963, (077) 600-2605
E-mail Address: ilocosnorte@deped.gov.ph