CORE SUBJECT

PHYSICAL EDUCATION &

HEALTH II
PEII-Learning Activity Sheet
(3rd Quarter-Week # 3)

_______________________________________________________________
Student’s Name
(Last Name, First Name & Middle Initial)

___________________________________
Grade and Section

_____________________
Subject Teacher
2
 LEARNING ACTIVITY SHEET (LAS)

Name of Learner: Kristine E. Labios Gr. & Sec: Gr.11-STEM-Modesty

Subject Teacher: Marlo A. Singson Date: 05/07/21

Physical Education II
Title: 1. (PEH11FH-lo-t-24) Sets FITT goals based on training principles to achieve/or maintain
Health Related Fitness components (HRF) in Promulgating Physical Fitness through
Online Delivery in Distance Learning.

I. Background Information for Learners

With the onset of the new COVID variant UK we the teachers in Physical education
and the stakeholders have no choice but to use distance learning mode of education
that cater self-learning and enhance effectiveness in terms of its usability for each
activity introduce.
In effect, the goal of this action research is to ensure that all Grade 11 Senior High
School students from Negros Occidental High School will equip with the necessary
skills that will help them to withstand life challenges. Likewise, they also reflect on their
own physical activity situation to meet the requirements for the practicum. The purpose
of the physical activity practicum is to assist students’ in “taking greater ownership for
their own physical fitness, promote the discovery of activities suited to their own
individual interests, and encourage active lifestyles that persist into their future”.

Phase 1: Let’s Find Out

Directions: Evaluate and give your reaction about the pictures below, write your answer
to the space provided. (limit to 5 sentences)

The picture above shows us about the muscular strength and muscular
endurance. Muscular strength is the amount of force we can exert or the amount of
weight we can lift. It refers to a person’s ability to exert force on physical objects.
Muscular Endurance is how many time we can move that weight without getting
exhausted. It is the ability of a muscle or group of muscles to perform repetitive
contractions against a force for an extended period of time.

Knowledge Input…

Lesson 3: Fitness Goals

Improving fitness is an important goal for achieving optimum health. If carefully

planned, performed, monitored, and evaluated, positive health–related outcomes will
be achieved and that reduces their risks to acquiring health problems.

To maximize the results of a physical fitness program there is a need to be

acquainted with the Principles of Exercise and appropriate modification of the FITT -
Frequency, Intensity, Type, and Time.
The Principles of Physical Activity

1. Overload Principle
This is the most basic principle that indicates doing “more than normal” for
improvement to happen. For the skeletal muscles to get stronger, additional
load must be added and exerts greater than load what was used to.
2. Principle of Progression
It is a gradual increase in exerting effort or load that is done not too slowly,
nor too rapidly. This principle aids safe and effective results.
3. Principle of Specificity
This suggests that overloading must specifically train a desired body part for it
to improve. For example, cardiovascular fitness may only improve flexibility to
a small degree, and so jogging and running will not be a part of the exercise
program for developing flexibility. Instead, 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.
Development of muscles will take place if regular movement and execution is
done, and if activity ceases, it will be reversed. This shows that benefit and
changes achieved from overload will last only if training is continuous. The
training effect is lost if the training is discontinued.

The FITT Principle

5. Frequency
The frequency of exercise refers to number of times a physical activity is done
in each week. According to the American College of Sports Medicine
guidelines, it is recommended to exercise 3-5 days per week and for more
optimal results, exercise can be done in most days of the week with a
combination of lightmoderate-vigorous activity.
6. Intensity
The rate at which the activity is performed is called Intensity. It is also
referred to as the magnitude of the effort required to perform an activity or
exercise. It describes how easy or how hard a person has to work in a certain
activity, and it varies from one person to another. The determination of
intensity depends on some individual factors such as exercise experience,
relative level of fitness, and needs of fitness.

7. Time – More time spent doing aerobic exercises means more calories
burned and an increase in endurance. We can at least do 20 minutes
per session at first, then gradually increase it to 60 minutes.
8. Type - Running, jogging, sprinting, swimming, and playing contact
sports such as basketball are some activities that we can do to improve
our heart rate. It is also important to try different exercises and activities
to avoid boredom.

CREATING AN EXERCISE PROGRAM USING FITT PRINCIPLE

Creating an exercise program can be daunting to some. You may not even know
where to start! Luckily, if you have a few health goals in mind, it can be pretty simple
when using the FITT principle. FITT is a principle that many fitness and health
professionals use when prescribing physical activity. This easy to remember acronym
compiles 4 concepts that all exercise programs utilize.

To get started, it is best to write down 2-3 goals, be specific, try SMART goals. Using
your goals, you can use the following categories to design your own basic plan
Sample Plan (F.I.T.T. Principle)
1. Frequency – This refers to the number of exercise sessions completed in a
given amount of time. In the strength and conditioning world, this is typically
a week (we generally refer to a 1 to 4-week period a “microcycle”).

Training Status and Frequency Guidelines

 Beginner: 2-3 sessions/week – THIS IS FOR YOU
 Intermediate: 3-4 sessions/week
 Advanced: 4-7 sessions/week

Ask yourself: “According to my goals and current fitness level, how often should I
exercise?”
2. Intensity– This refers to how hard the work is performed. This can be affected
by many different factors such as amount of resistance or weight used, the
speed or power exerted, changes in the sets and reps, amount of rest time,
etc.
Set and repetition ranges

 Power: 3-6 sets of 1-5 reps

 Strength: 3-5 sets of 3-8 reps
 Hypertrophy: 3-4 sets of 10-12 reps
 Muscular Endurance: 3-4 sets of 15+ reps

Ask yourself: “According to my goal, how (heavy should I lift?, far/fast should I run?,
many sets and reps should I complete? etc.)?
3. Time–This refers to the amount of time spent during an exercise session.
Depending on the intensity and type of exercise, your exercise sessions
should be anywhere between 45min-80min.

Ask yourself: “According to my goal, how long should I exercise?” or “How much time
do I have to exercise today?”

4. Type –This refers to the kind of exercises performed to help you achieve your
goals.

Example: If your goal is strength or hypertrophy, then you would do strength-

building exercises such as squats, deadlifts, and bench presses (also known as
compound lifts: exercises involving 2 or more joints and muscle groups).

Ask yourself: “According to my goal, what type of exercise movements or type of

running should I do?”

Here are the benefits of creating your own program:

 Your goals – The plan you create is great because it is customized to you and
your goals and abilities.
 Structured plan – Structured planning leads to consistency with leads to
lifelong changes.
 Injury prevention – Having an exercise plan helps with strengthening your
body, greatly decreasing your risk for injury.
You can allow yourself variability – having days, where your program can get stale,
will happen, that’s why you have the freedom to slightly change your exercise. Having
this ability decreases the risk of overtraining syndrome.

Training Principles:
A Sample Plan
How can Specificity, Overload, and FITT principles be used to enhance personal
fitness or sport-specific skill levels?

If you have a specific sport or activity you are training for or fitness goals, you
can use the Specificity Principle.

You can consider your current fitness level and push yourself to go "slighly
more than" that level to improve even more.
You can plan your exercises/activities so that you are including all the
components.

Under the chart, you can see a plan that uses these principles:

Specificity:
 I am training for three specific sports: Dragonboating, sprinting, and shot put.
Dragonboating and shotput both require upper body strength (arms, shoulders, back,
chest) which I can improve by doing the actual sports and by doing some strength and
endurance exercises like push-ups and chin-ups on another day. I also need to give
these muscles a chance to recover.

Overload:

Increasing the number of push-ups I can do, increasing my intensity at dragonboat

practice, and increasing how far I can reach past my toes over time (which will help
with my paddling and sprinting).

My Training Plan:
Monday:
Badminton practice (10 minute jog - cardio, 5 minute stretch - flexibility, aglity
-muscular endurance/cardio, 10 min cooldown stretch - flexibility)

Tuesday:
15 minutes on skipping rope for schoolwork break (cardio), followed by stretch and
push-ups, 30 minute bike ride after school

Wednesday:
Schoolwork break - 30 minute fitness circuit in park (includes all components),
afterschool 30 minutes brisk walking (cardio)

Thursday:
Track and field practice - 15 minute run (cardio), stretching (flexibility), then 6 x 100
meter sprinting (muscular endurance), and shot put practice (muscular strength)

Friday:
Lunch - 20 minutes power walk with dog (cardio) followed by stretch and push-ups, 1
hour Just Dance with friends in the evening (cardio).

Saturday: Biking with friends-1 hour

Sunday: Relaxation time- Hiking with my family, including a stretch after muscles are
warmed up and a chin-up contest using a strong tree branch

FITT and Muscular Strength / Endurance

muscular strength and endurance
Do you remember muscular strength and endurance? What is the difference
between them?

Muscular strength: The amount of force a muscle can exert in one maximum effort
(standing long jump, lifting a heavy object).
Muscular endurance: The ability of a muscle or muscle group to do an activity
repeatedly – a motion over and over until the muscles become exhausted (sit ups/curl
ups, planks, push ups, biking up hill).
Depending on what you are doing, you can fit both into the same workout or exercise
session. Here is what the FITT principle recommends for working on both of these
aspects.

Muscular Strength
F – 3+ days weekly
I – 1-3 sets of 8-10 STRENUOUS repetitions of strength exercises (It should be hard!)
T – There is no time requirement for strength.
T - Exercises that involve weight, sprinting, and jumping will develop muscular
strength. You can include sit-ups and push-ups in a warm up (after a light jog) to
enhance strength.

F –3+ days weekly Muscular Endurance

I – Perform exercises until failure, or in repetitions of 15 or more. For example, do as
many sit ups as you can, hold a plank for as long as you can, wall sits for as long as
you can hold them, bike up a hill until you have to get off and walk your bike.
T – There is no time requirement for muscle endurance.

T- Body weight exercises, light weights. You can include sit-ups and push-ups in a
warm up (after a light jog) to enhance strength.

FITT and Flexibility

Flexibility is the degree to which an individual muscle will lengthen; in other words, how
well you can stretch. Flexibility is important for injury prevention. Being flexible also
helps your muscles to recover from exercise quickly. Having a full range of motion
improves performance in other areas of fitness.
flexibility
What recommendations are given by the FITT principle for flexibility training?
F: At least 3+ days per week stretching all the major muscles and joints of the body
(Ideally more days as part of every warm-up and cool-down.)

I: Stretch to slight muscular discomfort, but not to pain.

T: Each stretch should be held for at least 10 seconds or for multiple repetitions.

T: Stretch a variety of muscles in both the upper and lower body.

 Remember to stretch safely. When you are working on stretching, always keep
in mind the following:

 Use correct stretching techniques. Ask your teacher or a knowledgable adult if

you're not sure.

 Always do a brief warm-up before stretching, like a light walk, jog, or even
skipping. Your muscles should be "warm" when you stretch them.

 Stretch in a slow and relaxed way. Move smoothly. Do not bounce or jerk when
you are stretching.

 Stretch to the point of tightness, but don't push beyond that. Please avoid
extreme discomfort.

 Breathe normally when stretching. Don't hold your breath.

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
Phase 2: Let’s Get Energized

Directions:
1. Wear proper attire or your PE uniform.
2. Warm-up by kicking alternately trying to reach your hand
that extended forward.
3. Make your fitness program by listing the activities inside
the table provided.
4. Do and follow the exercises you incorporate from Monday
to Saturday.
5. Note, always observe safety first prior to your workout.
6. Be strong my dear students and enjoy the home workout.
W

MY FITNESS TRAINING WORKOUT

FITT MON TUE WED THURS FRI SAT

FREQUENC 3 times a 3 times a twice a 3 times a 2-3 times 2-3

Y week week week week a week times a
week

INTENSITY Light Moderate Moderate Moderate Moderate Light

TYPE OF Stretchin Jogging Cycling Badminto Skipping Plank

ACTIVITY g n Rope

TIME 10-15 20-35 30-50 20-35 10-15 2-3

minutes minutes minutes minutes minutes minutes
Phase 3: Let’s Reflect
Directions: Answer the following questions below. (5 sentences for each)
1. Why is FITT important to fitness plan program?
It sets the guidelines in our physical activity program and used as a basis
of our fitness routine to have better results. It isn’t just important in your initial
exercise planning. It is also crucial to your long term planning and weight loss
and fitness success. Using the FITT principle in planning your exercise will
ensure that you achieve your weight loss goals in the shortest possible time.
You’ll also enjoy your routine more because of the variety built into it.

2. How do these activities contribute to your overall health? Cite at least

5 benefits we get following the FITT principles.
These activities have intensity that determined our body’s response and
characterized by the number of time the heart pumps measured per minute. It
also help us achieve our desired results by being able to specify the target
muscles for development. It is great for alleviating boredom. It is also great for
monitoring your exercise progress with cardiovascular activity and strength
training. It is very helpful for beginners, as it teaches you the basics of putting
a fitness plan together.

Summary:
The Principles of Training suggest that overloading is the key to muscle
development and that it entails doing more than the body is used to. The benefit
brought about by overloading will only last if the overloading is continuous,
otherwise, the muscle development will go back to its original state. It is important to
take in consideration the FITT principle in achieving the optimum fitness
development. FITT stands for frequency, intensity, time, and type. FITT sets the
guidelines in your physical activity program and used as basis for your fitness routine
for better results. The more frequent an activity is done, the greater chances of fitness
development. Exercise execution is also relative to Intensity. How hard or how easy
the task is accomplished defines the magnitude of work, referred to as intensity. The
intensity of your activity is determined by the body’s response characterized by the
number of times the heart pumps measured in beats per minute. Computing the
target heart rate (THR) range will give you an idea on your workable heart rate
according to your capacity. Selection of appropriate activities will help you achieve the
desired results by being able to specify the target muscles for development. Engaging
in moderate to vigorous physical activity in different settings can help avoid boredom,
thus making activities more exciting and interesting.
References
www.homebase.org/fitness
Anspaugh, David J. et.al.Wellness; Concepts and Applications (1997),
USA,Mc-Graw-Hill Companies.
http://www.health.com/health/gallery/0,,20629237_6,00.html
http://www.topendsports.com/fitness/karvonen-formula.htm
Powers, Scott K. et.al.. Exercise Physiology Fourth Edition (2001), New York,
USA, Mc Graw-Hill Companies,Inc.
Salyer,Jessica The Top 5 Muscular Endurance Exercises November
15,2015. http://www.healthline.com/health/fitness-exercise/muscular endurance-exercises
Smith,Jessica, ME. Using METs in making a program design. February
1,2006. www.ideafit.com/fitness-library/using-mets-program-design
The F.I.T.T. Principle - Here's What You Need to Know for Great Workouts
retrieved (April23, 2016) from https://www.verywell.com/f-i-t-t-principle what-you-need-for-great-workouts-1231593
What is Moderate-intensity and Vigorous-intensity Physical Activity?
http://www.who.int/dietphysicalactivity/physical_activity_intensity/en mas