Republic of the Philippines

DEPARTMENT OF EDUCATION
Region I
Division of Ilocos Sur

SELF LEARNING KIT

IN
11
H.O.P.E.1
LESSON TITLE:

THE F.I.T.T. GOALS ON TRAINING PRINCIPLES

IN ACHIEVING H.R.F. COMPONENTS

MOST ESSENTIAL LEARNING COMPETENCY:

 Sets Frequency Intensity, Time and Type (FITT)

goals based on training principles to achieve and/or
maintain Health-Related Fitness (HRF). (PEH11FH-
Ii-j-7)

Writer: CHARLEY R. BARCELONA

School: SANTIAGO NATIONAL HIGH SCHOOL
District: SANTIAGO

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Good day Seniors! It is nice to be with you today. Since we are now in the “new
normal” it is very important for you to study your lessons in or out of the school. Self-
paced learning through this Self-Learning Kit is needed as a supplementary activity
and tool to increase your knowledge towards the different lesson to be undertaken in
the subject, Health Optimizing Physical Education I. In this SLK, you will be able to
identify significance of the principles of the FITT goals on training and maintaining
good Health-related Fitness components.

Read and understand this SLK. Answer all the given activities and assessments in
order to measure your understanding in your lesson. The answer keys are at the
back but be honest in answering your assessments and activities first before
checking at the answer keys. After you completed all your activities, submit this SLK
to your subject teacher for checking. Remember to read the instruction before doing
each activity and assessment as part of the module. Use the intended papers in
answering your activities and assessments. Please DO NOT WRITE anything on this
SLK.

Dear Seniors, good luck and happy learning!

At the end of the lesson, you are expected to:

1. Discuss Principle of Physical Activity and the FITT;

2. Make a FITT fitness plan based on training principles to
achieve/and or maintain health-related fitness; and,
3. Perform moderate to vigorous physical activities following
the designed fitness plan.

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 ACTIVITY: Knowledge Check!

Multiple Choices. Use ½ sheet of paper in answering this assessment. Read and
understand the 15-item questions below and write in your paper the correct answer.

1. What do you call number of times a physical activity is done in each week?
a. Frequency b. Intensity c. Time d. Type

2. In order to test the speed of a runner, the time should reduce while the _________
should increase.
a. Frequency b. Intensity c. Time d. Type

3. It is determined by following the principle of progression and specificity.

a. Frequency b. Intensity c. Time d. Type

4. What is the magnitude of the effort required to perform an activity or exercise?

a. Frequency b. Intensity c. Time d. Type

5. Marcos wants to enlarge his biceps what principle he should apply in order to
attain his goal?
a. Frequency b. Intensity c. Time d. Type

6. What do you call the duration or the length of session of a physical activity?
a. Frequency b. Intensity c. Time d. Type

7. In the first day, Jammy ran 30 mins/km, in the second day he ran 25 mins/km and
in the third day he ran 15 min/km, thus only shows that?
a. There is an increase of speed c. There is a stagnant record of the athlete
b. There is a decrease of speed d. There is no result and he will fail

8. Jessie did yoga, stretching and lunges for her flexibility test, she is applying the
principle of?
a. Frequency b. Intensity c. Time d. Type

9. 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 light moderate-
vigorous activity, this refers to?
a. Frequency b. Intensity c. Time d. Type
b.
10. Rock jogs every afternoon along the beach, this situation refers to?
a. Frequency b. Intensity c. Time d. Type

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11. In the principle of progression, the training should start in?
a. Easy and light c. Moderate to hard
b. Light to moderate d. Hard to difficult

12. It is essential within any athletes training to allow for repair and renewal of the
body’s tissue, this refers to what principle?
a. Specificity b. Overload c. Recovery d. Individuality

13. What principle applied when one believes that all individual has different needs,
abilities, goals and skills?
a. Specificity b. Overload c. Recovery d. Individuality

14. What principle that dignifies the benefits are lost more quickly than they are
gained?
a. Reversibility b. Recovery c. Progression d. Individuality

15. In the question no. 7, what does it manifest?

a. Reversibility b. Recovery c. Progression d. Individuality

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

Overload Principle

This is the most basic principle that means doing “more than normal” for
improvement to happen. In order for the soft and hard muscles to get stronger,
additional load must be added and greater load exerted than what was used to.

This is done when the level of intensity and type of physical activity or training level
up into a harder activity rather than the usual. This principle is being done in short
time manner but has a great impact in the development of the body. For an instance,
if you are lifting weights with 1 kg. in both hands and you are not yet as is with the
result of your physical training, you can add more weights that is advisable by your
professional trainer.

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Principle of Progression

In physical training, it is important for a person to improve physically. Principle of

Progression 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. Improvement is not just
within an hour training or exercise. It’s a matter of time and efforts to see the result of
improving one’s physical fitness.

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. Every individual has something to improve in their physical fitness
and the Principle of Individuality recognize it. Even in training of the different
sports events, the training from one sport differs to another sport. Moreover, it
suggests that every individual has its strengths and weaknesses.

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 effect of training is
lost if the training is discontinued. This implies that it is important to have a rest
day/session in training in order to give time for the soft and muscles to recover, it is
also called the Principle of Recovery. It is the time when our body is in the process
of cooling down to develop the different muscles and bones from the rigid training.

THE FITT PRINCIPLE OF PHYSICAL ACTIVITY

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 light moderate-vigorous
activity.

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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.
The intensity level target may be determined by computing the target heart rate
(THR) range based on the results of an exercise stress test, considering the resting
and exercise heart rate, with 60% to 80% intensity level.

Type

The type of activity is determined by following the principle of progression and

specificity. To attain a higher level of fitness, select the type of physical activity that
challenges the body to accept an increase in work and answers your need.

Time

Time is the duration or the length of session of a physical activity. It is inversely

related to Intensity since the more intense a work is done, the shorter time it is
performed.

Here are some examples of physical activities and exercises that you may integrate
in your own fitness plan. Remember that the intensity of exercise as well as the type
of activity to be done will vary for each person, as it is based on the fitness level
results during self-testing.

The following are set of activities that you need to

accomplish. Follow the instructions correctly to avoid
mistakes. Use 1 whole sheet of paper. Good luck!

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Karvonen’s Formula

Direction: Go over the recorded fitness results from the self-testing activity. These
will be used in computing their target heart rate (THR). Compute you THR following
the procedure below.

1. Get the Maximum Heart Rate. . Age : 15

RHR: 60
MHR = 220 - ________ MHR = 220 –
15
(your age) MHR = 205
MHR =____________

2. Determine the Heart Rate Reserve.

HRR = MHR – ________________ HRR = 205 - 60
(Resting Heart Rate) HRR = 145
(*Please refer to Self-testing activities)
HRR= _____________

3. Take 60% and 80% of the HRR

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_ = 147 beats per minute
(RHR)
b. 80% HRR 116 + 60 = 176 beats per minute
(RHR)
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 pump within the THR range of from 147 to 176 bpm.)

ACTIVITY NO. 2

Which I Belong?

Directions: Identify what HRF component these physical activities belong to. Choose
your answer from the word pool and write your answers on the table provided for.

Cardiovascular Fitness Flexibility Muscular Strength & Endurance

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 Walking Swimming Jogging Brisk walking Body-weight exercises
Yoga Stretching Arm Flexing Curl-up Squats
Planks Sit-ups Lunges Jumping jack Bicycling

ACTIVITY NO. 3

Multiple Choice. Use ½ sheet of paper in answering this assessment. Read and
understand the 15-item questions below and write in your paper the correct answer.

1. Jessie did yoga, stretching and lunges for her flexibility test, she is applying the
principle of?
b. Frequency b. Intensity c. Time d. Type

2. 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 light moderate-
vigorous activity, this refers to?
c. Frequency b. Intensity c. Time d. Type

3. Rock jogs every afternoon along the beach, this situation refers to?
b. Frequency b. Intensity c. Time d. Type

4. In the principle of progression, the training should start in?

b. Easy and light c. Moderate to hard
b. Light to moderate d. Hard to difficult

5. It is essential within any athletes training to allow for repair and renewal of the
body’s tissue, this refers to what principle?
b. Specificity b. Overload c. Recovery d. Individuality
6. What principle applied when one believes that all individual has different needs,
abilities, goals and skills?
a. Specificity b. Overload c. Recovery d. Individuality

7. What principle that dignifies the benefits are lost more quickly than they are
gained?
b. Reversibility b. Recovery c. Progression d. Individuality

8. In the question no. 15, what does it manifest?

b. Reversibility b. Recovery c. Progression d. Individuality

9. What do you call number of times a physical activity is done in each week?
b. Frequency b. Intensity c. Time d. Type

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10. In order to test the speed of a runner, the time should reduce while the
_________ should increase.
b. Frequency b. Intensity c. Time d. Type

11. It is determined by following the principle of progression and specificity.

b. Frequency b. Intensity c. Time d. Type

12. What is the magnitude of the effort required to perform an activity or exercise?
b. Frequency b. Intensity c. Time d. Type

13. Marcos wants to enlarge his biceps what principle he should apply in order to
attain his goal?
b. Frequency b. Intensity c. Time d. Type

14. What do you call the duration or the length of session of a physical activity?
b. Frequency b. Intensity c. Time d. Type

15. In the first day, Jammy ran 30 mins/km, in the second day he ran 25 mins/km
and in the third day he ran 15 min/km, thus only shows that?
c. There is an increase of speed c. There is a stagnant record of the athlete
d. There is a decrease of speed d. There is no result and he will fail

Direction: Fill-up what you have learned in this lesson. Write your answers in a 1
whole sheet of paper.
1. How FITT helps you to improve your overall health and in training?
2. How will you apply FITT in your day-to-day life?

My Fitness Plan

Directions: Answer the following activity below. Use another sheet of paper and copy.

A. Determine your weakest component and strongest component. Refer to results

obtained during the self-testing activities. Rank them by writing 1- 4, where 1 is the
weakest and thus, should be given top priority in making your fitness plan.

__________ Cardiovascular Endurance (3-min step test)

__________ Muscular strength and endurance of arm (push-up/flexed)
__________ Muscular strength and endurance of abdominal (curl-up)

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 __________ Flexibility of the hamstring muscles (hamstring & hip flexor test)
__________ Flexibility of the shoulder muscles and joints (zipper test)

B. Following the fitness plan design shown below, select activities guided by the
Principles of Exercise and the FITT goals.

FITT Goals Frequency Intensity Type Time

Parts of the (Indicate days Light, Moderate to Form of (Total fitness
Fitness Plan of the Week) Vigorous excercises, plan not less
selected than 60
physical minutes)
activities
Warm-Up

Work-out (Prioritize the

weakest
component
based on data
in Activity IV.A)

a.__________
Activity/Exercis
e

b.__________
Activity/Exercis
e

c.__________
Activity/Exercis
e

d.__________
Activity/Exercis
e

e.__________
Activity/Exercis
e

Cool-down

Department of Education- Physical Education and Health Teacher’s Guide/Learner’s

Manual

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https://i.pinimg.com/474x/b3/94/f6/b394f68bdaa0a67cd164a837cb1a7c3b.jpg
https://i.pinimg.com/originals/2a/9d/3d/2a9d3d87d888418c1cf9fa2b77107e07.jpg

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 Activity 3 Pre-Assessment
1. D 1. B
2. A 2. B
3. C 3. D
4. B 4. B
5. C 5. D
6. D 6. C
7. B 7. C
8. C 8. D
9. B 9. A
10. B 10. C
11. D 11. B
12. B 12. C
13. D 13. D
14. C 14. B
15. C 15. C

Activity 2

Cardiovascular Flexibility Muscular Strength &

Fitness Endurance
Walking Yoga Body-weight exercises
Swimming Stretching Curl-up
Jogging Arm Flexing Squats
Brisk Walking Lunges Planks
Jumping jack Sit-ups
Bicycling

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