HOPE -1 GRADE 11

EXERCISE FOR FITNESS

QUARTER 2 MODULE 1
LESSON 1: EXERCISE PRINCIPLE
(FITT)
 PRE-TEST
CHOOSE THE LETTER OF THE CORRECT ANSWER.
1. YOU CAN IMPROVE OR MAINTAIN HOW WELL HEART AND LUNGS WORK BY APPLYING
THE FITT PRINCIPLE FOR
A. MUSCULAR ENDURANCE C. FLEXIBILITY
B. MUSCULAR STRENGTH D. CARDIORESPIRATORY ENDURANCE

2. INTENSITY DURING A CARDIORESPIRATORY ENDURANCE WORKOUT MEANS

A. HOW OFTEN ACTIVITY IS PERFORMED C. HOW HARD AN ACTIVITY IS PERFORMED
B. HOW LONG AN ACTIVITY IS PERFORMED D. WHERE AN EXERCISE IS PERFORMED

3. TO IMPROVE CARDIORESPIRATORY ENDURANCE, THE FREQUENCY OF THE

WORKOUT SESSION SHOULD BE
A. 2-3 SESSIONS PER WEEK C. 1-3 SESSIONS PER WEEK
B. 3-5 SESSIONS PER WEEK D. 5-7 SESSIONS PER WEEK

4. CARDIORESPIRATORY ENDURANCE IS BEST DESCRIBED AS THE ABILITY OF THE

A. HEARTH AND LUNGS TO WORK EFFICIENTLY TO SUPPLY O2 TO THE MUSCLE
B. JOINTS AND BONES TO MOVE THROUGH ITS FULL RANGE OF MOTIONS
C. MUSCLE TO WORK OVER A LONG PERIOD OF TIME
D. BODY TO BURN CALORIES EFFICIENTLY

5. IN FITT FORMULA, CARDIORESPIRATORY ENDURANCE WORKOUT SESSIONS LASTS

IS CALLED
A. FREQUENCY B. TIME C. TYPE D. INTENSITY
6. IF YOU ARE WALKING AT A PACE THAT CAUSES YOUR HEART TO BEAT LESS
THAN 50% OF ITS MAXIMUM HEART RATE, WHICH OF THE FOLLOWING FITT
PRINCIPLE VARIABLE DO YOU NEED TO CHANGE TO IMPROVE YOUR
ENDURANCE?
A. FREQUENCY B. TIME C. TYPE D, INTENSITY

7. WHICH FITT PRINCIPLE VARIABLE IS CHANGED WHEN YOU INCREASE THE

LENGTH OF RUN FROM 1 MILE TO 2 MILES?
A. FREQUENCY B. TIME C. TYPE D, INTENSITY

8. ACCORDING TO FITT PRINCIPLE, HOW INTENSE SHOULD YOUR

CARDIORESPIRATORY ENDURANCE EXERCISE BE?
A. 65-85% OF THE MAX HEART RATE C. 50-65% OF THE MAX HEART RATE
B. 35-50% OF THE MAX HEART RATE D. 85% OF THE MAX HEART.

9. WHAT IS THE FITT PRINCIPLE RECOMMENDATION FOR THE TIME THAT WILL
GIVE YOU THE MOST BENEFIT FROM YOUR CARDIORESPIRATORY WORKOUT?
A. 60 MINUTES B. 30 MINUTES C. 20 MINUTES D. 5 MINUTES

10. INCREASING THE SPEED OR PACE SWIMMING LAPS

A. FREQUENCY B. TIME C. TYPE D, INTENSITY
 THE F.I.T.T. PRINCIPLE HELPS
YOU CREATE A WORKOUT PLAN
THAT WILL BE MORE EFFECTIVE
IN REACHING YOUR FITNESS
GOALS.
F.I.T.T. STANDS FOR
FREQUENCY, INTENSITY, TIME,
AND TYPE OF EXERCISE.
 PRINCIPLES OF TRAINING USING FITT
FORMULA
FREQUENCY

THE FIRST THING TO SET UP WITH YOUR WORKOUT

PLAN IS FREQUENCY HOW OFTEN YOU EXERCISE.
YOUR FREQUENCY OFTEN DEPENDS ON A VARIETY OF
FACTORS INCLUDING THE TYPE OF WORKOUT YOU'RE
DOING, HOW HARD YOU'RE WORKING, YOUR FITNESS
LEVEL, AND YOUR EXERCISE GOALS.
• FOR CARDIO:
DEPENDING ON YOUR GOAL, GUIDELINES
RECOMMEND MODERATE EXERCISE FIVE OR
MORE DAYS A WEEK OR INTENSE CARDIO
THREE DAYS A WEEK TO IMPROVE YOUR
HEALTH. IF YOU WANT TO LOSE WEIGHT,
YOU'LL WANT TO WORK UP TO MORE
FREQUENT WORKOUTS, OFTEN UP TO SIX OR
MORE DAYS A WEEK.
• FOR STRENGTH TRAINING:
THE RECOMMENDED FREQUENCY IS
TWO TO THREE NON-CONSECUTIVE
DAYS A WEEK (AT LEAST ONE TO TWO
DAYS BETWEEN SESSIONS).
 INTENSITY
INTENSITY HAS TO DO WITH HOW
HARD YOU WORK DURING
EXERCISE. HOW YOU CAN
CHANGE THE INTENSITY DEPENDS
ON THE TYPE OF WORKOUT
YOU'RE DOING.
FOR CARDIO: FOR CARDIO, YOU WILL USUALLY
MONITOR INTENSITY BY HEART RATE, PERCEIVED
EXERTION, THE TALK TEST, A HEART RATE MONITOR,
OR A COMBINATION OF THOSE MEASURES. THE
GENERAL RECOMMENDATION IS TO WORK AT A
MODERATE INTENSITY FOR STEADY-STATE
WORKOUTS. INTERVAL TRAINING IS DONE AT A HIGH
INTENSITY FOR A SHORTER PERIOD OF TIME. IT'S A
GOOD IDEA TO HAVE A MIXTURE OF LOW, MEDIUM,
AND HIGH-INTENSITY CARDIO EXERCISES SO YOU
STIMULATE DIFFERENT ENERGY SYSTEMS AND AVOID
OVERTRAINING.
FOR STRENGTH TRAINING: MONITORING THE
INTENSITY OF STRENGTH TRAINING INVOLVES A
DIFFERENT SET OF PARAMETERS. YOUR INTENSITY
IS MADE UP OF THE EXERCISES YOU DO, THE
AMOUNT OF WEIGHT YOU LIFT, AND THE NUMBER
OF REPS AND SETS YOU DO. THE INTENSITY CAN
CHANGE BASED ON YOUR GOALS. IF YOU ARE A
BEGINNER LOOKING TO BUILD MUSCLE STABILITY
AND ENDURANCE, USE A LIGHTER WEIGHT AND DO
FEWER SETS WITH HIGH REPETITIONS: TWO OR
THREE SETS OF 12 TO 20 REPS.
 TIME
FOR CARDIO: THE EXERCISE GUIDELINES SUGGEST 30 TO 60
MINUTES OF CARDIO BUT THE DURATION OF YOUR WORKOUT
DEPENDS ON WHAT YOU'RE DOING.1 IF YOU'RE A BEGINNER,
YOU MIGHT START WITH A WORKOUT OF 15 TO 20 MINUTES. IF
YOU'RE DOING STEADY-STATE CARDIO, SUCH AS GOING FOR A
RUN OR GETTING ON A CARDIO MACHINE, YOU MIGHT EXERCISE
FOR 30 TO 60 MINUTES. IF YOU'RE DOING INTERVAL TRAINING
AND WORKING AT A VERY HIGH INTENSITY, YOUR WORKOUT WILL
BE SHORTER, AROUND 20 TO 30 MINUTES. HAVING A VARIETY OF
WORKOUTS OF DIFFERENT INTENSITIES AND DURATIONS WILL
• FOR STRENGTH TRAINING: HOW LONG YOU LIFT
WEIGHTS DEPENDS ON THE TYPE OF
WORKOUT YOU'RE DOING AND YOUR
SCHEDULE. FOR EXAMPLE, A TOTAL BODY
WORKOUT COULD TAKE UP TO AN HOUR,
WHEREAS A SPLIT ROUTINE COULD TAKE LESS
TIME BECAUSE YOU'RE WORKING FEWER
MUSCLE GROUPS.
 TYPE
FOR CARDIO EXERCISE: CARDIO IS EASY TO
CHANGE, SINCE ANY ACTIVITY THAT GETS YOUR
HEART RATE UP COUNTS. RUNNING, WALKING,
CYCLING, DANCING, AND THE ELLIPTICAL TRAINER
ARE SOME OF THE WIDE VARIETY OF ACTIVITIES
YOU CAN CHOOSE. HAVING MORE THAN ONE GO-TO
CARDIO ACTIVITY IS THE BEST WAY TO REDUCE
BOREDOM, AND YOUR BODY NEEDS VARIABILITY
ALONG WITH PROGRESSIVE OVERLOAD
FOR STRENGTH TRAINING: STRENGTH TRAINING
WORKOUTS CAN ALSO OFFER VARIETY. THEY
INCLUDE ANY EXERCISE WHERE YOU'RE USING
SOME TYPE OF RESISTANCE (BANDS, DUMBBELLS,
MACHINES, ETC.) TO WORK YOUR MUSCLES.
BODYWEIGHT EXERCISES CAN ALSO BE
CONSIDERED A FORM OF STRENGTH TRAINING.
YOU CAN EASILY CHANGE THE TYPE OF STRENGTH
WORKOUTS YOU DO, FROM TOTAL BODY TRAINING
TO ADDING THINGS LIKE SUPERSETS OR PYRAMID
 FITT Principle Table
F Frequency How Often Beginner 3-5 days per work
of Exercise Moderate 5-7 days per work

I Intensity of How Hard Beginner Less than 145 BPM

Exercise Moderate 145 BPM

T Time of How Long Beginner 20-30 minute

Exercise Moderate 30-60 minute

T Type of Which Beginner A continuous activity

Exercise exercise Moderate that is
Aerobic (Requires
Oxygen)
ACCORDING TO WHO, INTENSITY REFERS TO THE RATE AT
WHICH THE ACTIVITY IS BEING PERFORMED OR THE
MAGNITUDE OF THE EFFORT REQUIRED TO PERFORM AN
ACTIVITY OR EXERCISE. IT CAN BE THOUGHT OF "HOW
HARD A PERSON WORKS TO DO THE ACTIVITY". THE
INTENSITY OF DIFFERENT FORMS OF PHYSICAL ACTIVITY
VARIES BETWEEN PEOPLE. THE INTENSITY OF PHYSICAL
ACTIVITY DEPENDS ON AN INDIVIDUAL’S PREVIOUS
EXERCISE EXPERIENCE AND THEIR RELATIVE LEVEL OF
FITNESS. CONSEQUENTLY, THE EXAMPLES GIVEN BELOW
ARE PROVIDED AS A GUIDE ONLY AND WILL VARY BETWEEN
INDIVIDUALS.
 HEART RATE PERCENTAGES
AGE MHR 50% 60% 70% 80% 90%
11 209 147 160 172 185 197
12 208 146 159 171 183 196
13 207 146 158 170 182 194
14 206 146 158 170 182 194
15 205 139 152 165 178 192
16 204 138 151 164 178 191
17 203 138 151 164 177 190
18 202 137 150 163 176 190
 HEART RATE PERCENTAGES
AGE MHR 50% 60% 70% 80% 90%
11 209 147 160 172 185 197
12 208 146 159 171 183 196
13 207 146 158 170 182 194
14 206 146 158 170 182 194
15 205 139 152 165 178 192
16 204 138 151 164 178 191
17 203 138 151 164 177 190
18 202 137 150 163 176 190
 FOUR PRINCIPLES OF TRAINING

• OVERLOAD
IN ORDER TO PROGRESS AND IMPROVE OUR FITNESS, WE HAVE
TO PUT OUR BODIES UNDER ADDITIONAL STRESS. APPLYING
THIS TRAINING PRINCIPLES WILL CAUSE LONG-TERM
ADAPTATIONS, ENABLING OUR BODIES TO WORK MORE
EFFICIENTLY TO COPE WITH THIS HIGHER LEVEL OF
PERFORMANCE.
SPECIFICITY.
THIS PRINCIPLE RELATES TO THE TYPE OF TRAINING THAT YOU DO. IT SHOULD
BE SPECIFIC TO YOU AND YOUR SPORT.
REVERSIBILITY
USE IT OR LOSE IT! BASICALLY, IF YOU STOP TRAINING THEN THE
IMPROVEMENTS YOU HAVE MADE WILL BE REVERSED. SO IF YOU ARE ILL OR
HAVE A HOLIDAY AND DO NOT TRAIN FOR A PERIOD OF TIME (EVEN AS LITTLE AS
A WEEK) YOU MAY NOT BE ABLE TO RESUME TRAINING AT THE POINT WHERE
YOU LEFT OFF.
VARIANCE
TRY TO VARY YOUR TRAINING, TO KEEP YOU INTERESTED AND TO GIVE YOUR
BODY A DIFFERENT CHALLENGE.
A TRAINING METHOD IS THE FORM OF EXERCISE YOU SELECT TO IMPROVE
YOUR FITNESS.
 TRAINING METHODS TO IMPROVE SPEED,
STRENGTH, AND POWER

RESISTANCE TRAINING
THIS TRAINING METHOD IMPROVES STRENGTH, POWER OR
MUSCULAR ENDURANCE. THE AREA OF FITNESS DEVELOPED IS
DETERMINED BY THE RESISTANCE, REPETITIONS, AND SETS
PERFORMED. RESISTANCE TRAINING CAN BE PERFORMED USING
DUMBBELLS, BARBELLS, RESISTANCE MACHINES, PULLEYS, BODY
WEIGHT OR EQUIPMENT SUCH AS KETTLEBELLS, RESISTANCE
BANDS OR SANDBAGS
 PLYOMETRIC TRAINING
PLYOMETRIC TRAINING IS USED TO INCREASE POWER
(STRENGTH X SPEED) AND STRENGTH, THIS TRANSLATES TO
HIGHER JUMPS AND FASTER SPRINT TIMES. IT TYPICALLY
INVOLVES BOUNDING, HOPPING OR JUMPING STYLE
EXERCISES BUT CAN INCLUDE MEDICINE BALL WORK OR BOX
WORK. PLYOMETRIC TRAINING INVOLVES AN ECCENTRIC
(LOWERING AND LANDING) CONTRACTION WHERE MUSCLES
LENGTHEN UNDER TENSION (DOWNWARD PHASE OF A
SQUAT) FOLLOWED BY A CONCENTRIC CONTRACTION,
WHERE MUSCLES SHORTEN UNDER TENSION (UPWARDS
PHASE OF A SQUAT).
 FARTLEK TRAINING
FARTLEK IS A SWEDISH WORD FOR SPEED PLAY AND IS A FORM OF CONTINUOUS TRAINING
DURING WHICH THE SPEED OR TERRAIN OF THE ACTIVITY IS VARIED SO THAT BOTH AEROBIC AND
ANAEROBIC ENERGY SYSTEMS ARE STRESSED. THIS COULD INVOLVE PERIODS OF SPRINTING,
JOGGING OR WALKING OR COULD INCLUDE UPHILL, DOWNHILL AND FLAT RUNNING. DUE TO THE
NATURE OF THE DIFFERENT INTENSITIES, THIS TYPE OF TRAINING IS USEFUL FOR IMPROVING
CARDIOVASCULAR FITNESS, MUSCULAR ENDURANCE, SPEED, RECOVERY TIMES AND LACTATE
THRESHOLD (THE AMOUNT OF LACTATE ACID YOU CAN TOLERATE). THIS IS OFTEN A MORE
DEMANDING FORM OF TRAINING COMPARED TO CONTINUOUS TRAINING DUE TO THE HIGHER
INTENSITIES. EXAMPLE OF FARTLEK TRAINING SESSIONS:
• 5-MINUTE JOG TO WARM UP
• SPRINT FOR 30 SECONDS
• JOG FOR 90 SECONDS
• RUN APPROX. 75 % FOR 50 SECONDS
• JOG FOR 90 SECONDS
• REPEAT 6 TIMES
• INTERVAL TRAINING INVOLVES PERIODS OF EXERCISE OR
WORK FOLLOWED BY PERIODS OF REST. IT IS EFFECTIVE AT
IMPROVING CARDIOVASCULAR FITNESS, MUSCULAR
ENDURANCE, SPEED, RECOVERY TIMES AND LACTATE
THRESHOLD. TYPICALLY, INTERVAL TRAINING INVOLVES A
WORK-REST RATIO OF 1-2, FOR EXAMPLE, EXERCISING FOR 30
SECONDS, RESTING FOR ONE MINUTE. THE LENGTH OF WORK
PERIODS AND REST IS DEPENDENT ON YOUR INTENDED
OUTCOME. AN EXAMPLE INTERVAL TRAINING WORKOUT:
• • 30 SECONDS HARD
• • 1-MINUTE ACTIVE RES
• • COMPLETE 10 ROUNDS
• CIRCUIT TRAINING THIS INVOLVES A SERIES OF EXERCISES, KNOWN AS STATIONS, BEING
PERFORMED ONE AFTER THE OTHER. TYPICALLY, CIRCUIT TRAINING INVOLVES 8-10 STATIONS
PERFORMED FOR A CERTAIN NUMBER OF REPETITIONS OR TIME. WHEN PLANNING A CIRCUIT, IT IS
IMPORTANT TO VARY THE MUSCLE GROUP YOU WORK AND THINK ABOUT THE NUMBER OF
REPETITIONS OR TIME SPENT ON EACH STATION. A CIRCUIT CAN BE DESIGNED TO DEVELOP ANY
ASPECT OF FITNESS BUT TENDS TO BE USED FOR GENERAL BODY CONDITIONING. 10 .
• AN EXAMPLE TRAINING SESSION
• • COMPLETE THE FOLLOWING EXERCISES FOR 40 SECONDS WITH 20 SECONDS REST. COMPLETE 2-
4 LAPS
• • BODYWEIGHT SQUATS
• • PRESS-UPS
• • PLANK
• • STAR JUMPS
• • LUNGES
• • PLANK PRESS
• • BACK EXTENSIONS
• • MOUNTAIN CLIMBERS
 ACTIVITY 1: FITT PROGRAM

• FILL UP INSIDE THE FITT PROGRAM AND COMPLETE YOUR DAILY ROUTINE
INDIVIDUALLY.