The document outlines a module in H.O.P.E 1 (Health Optimizing Physical Education) for a school. It includes learning standards about adopting an active lifestyle for fitness and lifelong health. The content covers understanding fitness, exercise, and their role in health. Performance standards include leading fitness events to independently pursue physical activity and influence others positively. The topic outline lists 4 lessons over several days, including self-testing activity, principles of physical activity and FITT, exercise types, and moderate to vigorous activities.
The document outlines a module in H.O.P.E 1 (Health Optimizing Physical Education) for a school. It includes learning standards about adopting an active lifestyle for fitness and lifelong health. The content covers understanding fitness, exercise, and their role in health. Performance standards include leading fitness events to independently pursue physical activity and influence others positively. The topic outline lists 4 lessons over several days, including self-testing activity, principles of physical activity and FITT, exercise types, and moderate to vigorous activities.
The document outlines a module in H.O.P.E 1 (Health Optimizing Physical Education) for a school. It includes learning standards about adopting an active lifestyle for fitness and lifelong health. The content covers understanding fitness, exercise, and their role in health. Performance standards include leading fitness events to independently pursue physical activity and influence others positively. The topic outline lists 4 lessons over several days, including self-testing activity, principles of physical activity and FITT, exercise types, and moderate to vigorous activities.
The document outlines a module in H.O.P.E 1 (Health Optimizing Physical Education) for a school. It includes learning standards about adopting an active lifestyle for fitness and lifelong health. The content covers understanding fitness, exercise, and their role in health. Performance standards include leading fitness events to independently pursue physical activity and influence others positively. The topic outline lists 4 lessons over several days, including self-testing activity, principles of physical activity and FITT, exercise types, and moderate to vigorous activities.
MODULE in H.O.P.E 1 Teacher(s): School-based – Email: First Quarter-SY 2020-2021
LEARNING STANDARDS: Demonstrate understanding to the learners to adopt an active life for fitness and lifelong health. The knowledge, skills, and understanding that include physical and health literacy competencies support them in accessing, synthesizing and evaluating information; making inform decision, enhancing and advocating their own as well as others’ fitness and health.
CONTENT Standards: PERFORMANCE Standards:
Demonstrates understanding of fitness and exercise in optimizing one’s health as Leads fitness events with proficiency and confidence resulting in independent a habit; as requisite for physical activity assessment performance, and as a career pursuit and in influencing others positively. opportunity.
TOPIC OUTLINE MODULE NO. LESSONS COVERED NUMBER OF DAYS 1 Self-testing activity to be physically fit 2 Principle of Physical Activity and the FITT 3 Exercise for fitness: Heart rate, Rate of perceived exertion and Pacing 4 Moderate – Vigorous Physical Activities
TOTAL NO. OF DAYS
MODULE NO.2: Principle of Physical Activity and the FITT
Name: ________________________________________ Module #______ No. of Days______
Health Distinguishes aerobic from Power point This course on exercise for fitness Class discussion Worksheets How can this activity plan Optimizing muscle-and bone strengthening presentation enables the learner to set goals, help you to maximize your Physical activities monitor one’s participation in free time? Education Module aerobic and muscle- and bone- (H.O.P.E) 1 Relates health behaviors (eating strengthening activities and habits, sleep and stress Worksheet constantly evaluate how well one Aerobic management) to health risks has integrated this into one’s activities factors and physical activity Web link from the personal lifestyle. assessment performance internet Muscle and bone Recognizes the role of physical strengthening activity assessments in managing activities one’s stress (resistance and training) Self-assesses health-related fitness (HRF). status, barriers to physical activity assessment participation and one’s diet
Sets Frequency Intensity Time Type
(FITT) goals based on training principles to achieve and/or maintain health-related fitness (HRF). MODULE No. 2 Principle of Physical Activity and the FITT
Objectives: 1. Correlate the principle of physical activity and the FITT. 2. Make/Create a one-week personal fitness program plan based on training principles to achieve/and or maintain health-related fitness. 3. Actively and willingly respond to the activity.
What are the factors that
should be considered when designing a personal fitness program?
The Principles of Physical Activity
1. Overload - this is the most basic principle that indicates doing more than normal for improvement to happen. For example, if a football player's goal is to improve upper body strength, he would continue to increase training weight loads in upper body exercises until his goal was achieved.
2. Progression - it is a gradual increase in exerting effort or load
that is done not too slowly, nor too rapidly. The Principle of Progression makes us realize the need for proper rest and recovery.
3. Adaptation – Principles that emphasizes the body’s increasing ability to cope with the load being brought about by the training program.
4. Specificity – Principles that indicates a need for a specific type of exercise to improve each fitness components or fitness of specific part of the body.
5. Rest and Recover – Principle that indicates that is important to allow time for recuperation after overload.
6. Reversibility - this shows that benefit and changes achieved from overload will last only if training is continuous. The effect of training is discontinued. Athletes lose the effects of training after they stop working out; however, the detraining effects can be reversed when training is resumed. In short, detraining starts to occurs within a relatively short time period after training ceases.
The FITT Principle of Physical Activity
1. Frequency - refers to the number of times a physical activity is done in each week. 2. Intensity - the rate at which the activity is performed. It is also referred to as the magnitude of the effort required to perform an activity or exercise. 3. Type - it is determined by following the principle of progression and specificity. Select the type of physical activity that challenges the body to accept an increase in work and answers your need. 4. Time - the duration or the length of session of a physical activity.
Task 1: My Target Heart Rate (to determine the intensity level target) Directions: Go over your recorded fitness results from the self-testing activity as basis in computing the target heart rate (THR) range. Compute you target Heart rate range in 4 steps. Fill in the blanks below.
a. 60% x HRR = _________________ 60% x 145 = 87 b. 80% x HRR = _________________ 80% x 145 = 116
4. Add each HRR to Resting Heart Rate (RHR) to obtain the Target Heart Rate (THR) range.
a. 60% HRR 87 + 60 (RHR) = 147 beats per minute
b. 80% x HRR 116 + 60
(RHR) = 176 beats per minute
Therefore, your target heart rate range is 147 to 176 beats per minute. (4.a) (4.b)
(When performing physical activities, your heart rate is within the normal range therefore, you have to select moderate- vigorous activities that will make your heart rate pump within the THR range of from 147 to 176 beats per minute. Task 2: Goal Setting – My Fitness Plan Directions: Based on the result of your physical testing activities (previous activity), determine your weakest and strongest HRF component. The weakest component should be given top priority in making the fitness plan. Following the fitness plan design shown below, select activities as guided by the Principles of exercise and the FITT goals. Take into account your Target Heart Rate range.
Parts of the Fitness (Indicate days of Light, Moderate to Form of exercises, (Total fitness plan not less Plan the week) vigorous selected physical activities than 60 minutes) Warm-up Work-out (prioritize the weakest component based on data) 1. 2. 3. 4. 5. Cool-down
In your personal assessment, how will you rate your fitness program plan? Copy the table in a sheet of paper/notebook and check the appropriate column.
Criteria Yes No 1. My fitness goals are clear and achievable. 2. My fitness program plan covers the components of fitness. 3. My fitness program plan follow the necessary fitness training principles. 4. My fitness program plan is well-written, organized, and follows the right format. 5. My fitness program plan shows a monitoring tool to track my progress and improvement. 6. My fitness program plan shows varied physical activities that will truly develop my body.
