12 SENIOR HIGH SCHOOL

Physical Education
and Health 4
Quarter 3 – Module 3b (Weeks 3-4)
Setting FITT Goals on Outdoor
Recreational Activities
Physical Education and Health 4– Grade 12
Alternative Delivery Mode
Quarter 3 – Module 3b: Setting FITT goals on Outdoor Recreational Activities
First Edition, 2021

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Published by the Department of Education

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

Development Team of the Module

Writer: Sheen Mae D. Tubat
Editors: Jaymar R. Kinkito ; Sheena Grace B. Alabata; Maria Teresa S. Bernal
Reviewer: Jaymar R. Kinkito Bethel- Anne S. Parco
Illustrator: Name
Layout Artist: Name
Management Team: Senen Priscillo P. Paulin, CESO V Rosela R. Abiera
Fay C. Luarez, TM, Ed.D., Ph.D. Maricel S. Rasid
Nilita L. Ragay, Ed. D. Elmar L. Cabrera
Jenith C. Cabajon

Printed in the Philippines by ________________________

Department of Education –Region VII Schools Division of Negros Oriental

Office Address: Kagawasan Ave., Daro, Dumaguete City, Negros Oriental

Tele #: (035) 225 2376 / 541 1117
E-mail Address: [email protected]
 The Covid-19 pandemic introduced us to the “New Normal” which greatly
changed and influenced our way of living, paving the way to the popularity of
online classes to minimize face to face interactions for safety and health
purposes. Nevertheless, the Department of Education is working hard to provide
continuous learning to all students.

This module will help us in setting our FITT goals for outdoor recreations.
Again, FITT stands for frequency, intensity, time and type that should be applied
in doing outdoor recreations like biking, hiking and camping among others. It is
being healthy and fit while enjoying the nature. This module will also help us to
associate the Leave No Trace Seven Principles while we enjoy outdoor
recreation activities.

LEARNING COMPETENCY:

Sets FITT goals based on training principles to achieve and/or maintain HRF
PEH12FH-IIi-j-7

At the end of the module, you should be able to:

o Identify the Leave No Trace Seven Principles.
o Create fitness goals based on the FITT principle for outdoor recreation.
o Give importance to outdoor recreation while maintaining health related
fitness.

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 What I Know
PRE TEST
Direction: Fill in the blanks. Read each statement carefully. Fill in the blank with the
correct words or phrases. Write the letter of the correct answer in your notebook.
1. The FITT principle is an acronym for __________, Intensity, Time, and
_________ .
A. Fitness, Type C. Frequency, Total
B. Frequency, Time D. Frequency, Type
2. It is the number of sessions in a week.
A. Frequency ` C. Time
B. Intensity D. Type
3. It is the difficulty level of exercise or work demand. It can be light, moderate or
vigorous.
A. Frequency C. Time
B. Intensity D. Type
4. _______ is the mode of exercise or activity; meanwhile, ______ is the duration or
distance covered in an exercise session.
A. Intensity, Frequency C. Type, Frequency
B. Time, Type D. Type, Time
5. This principles states that if one has specific gains in mind, one must apply plan
and execute activities that would target those goals.
A. Individualization Principle C. Reversibility Principle
B. Maintenance Principle D. Specificity Principle
6. According to the ___________, some trainings or exercise are tailor-made for
certain individuals, especially for those with specific needs, strengths, or limitations
and conditions.
A. Individualization Principle C. Progressive Principle
B. Maintenance Principle D. Recovery Principle
7. It refers to exercise that must be regular for it to be maintained.
A. Maintenance Principle C. Reversibility Principle
B. Progressive Principle D. Variation Principle
8. Which of the following is not a benefit of outdoor recreation?
A. appreciation of nature C. enjoyment
B. Economic development D. good eyesight
9. Athletes must change their routine for activities for maximum results and lessen
stress injuries.
A. Overload Principle C. Specificity Principle
B. Recovery Principle D. Variation Principle
10. The following are examples of outdoor activities except :
A. camping C. hiking
B. chess D. rock climbing

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 What I Know

TASK 1:
Direction: Write the word TRUE if the statement is correct. Otherwise, FALSE if
incorrect.
______1. Outdoor recreation or outdoor activity refers to recreation related to out-of
doors, most commonly in natural settings.
______2. Overload principle relies on the premise that a person must produce work
that is higher than its regular workload.
______3. Progressive principle means that an activity must be continued and
increased once the body adapts to the initial overload.
______4. Human foods and products are good for wildlife. Therefore, it is okay to feed
it to.
______5. It is okay to rearrange stones found in rivers and lakes.

What’s In

TASK 2:
Direction: Based on the situation provided, write an appropriate action to be done in
the given situation. Write your answers in your notebook.

1. You and your friends decided to do a cardiovascular exercise by hiking on an

area you’ve never been to before. What is the first step needed before your plan
materializes?
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
2. For a program to achieve more gains, it must be progressive. Give an example of
this principle.
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________

What’s New
In the next lesson, we will talk about outdoor recreation, and how to set FITT
goals based on training principles to achieve and/or maintain health-related fitness
together with outdoor activities.

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 But first, kindly answer the following questions in your notebook.
1. In your own words, describe outdoor recreation.
2. In your own understanding, explain the FITT goals.

What is It?

OUTDOOR RECREATION

Outdoor recreation or outdoor

activity refers to recreation
related to out of doors, most
commonly in natural settings.
The activities depend on the
physical environment they are
being carried out. These
activities can include fishing,
hunting, backpacking, hiking,
and horseback riding. It is a
broad concept that
encompasses multiple
activities. It is typically https://pixabay.com/photos/forest-mist-nature-trees-mystic-
pursued for purposes of 931706/
physical exercise, general
well-being, spiritual renewal, and an opportunity to partake in nature whilst doing so.
While a wide variety of outdoor recreational activities can be classified as sports, they
do not all demand that a participant be an athlete.

Outdoor recreation offers healthy and satisfying leisure activity, intimate contact
with the out-of-doors, opportunity to strengthen family connection, enjoyment and
appreciation of our natural environment, cultural heritage, employment and economic
development to local people and communities among others.

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 https://www.istockphoto.com/photo/family -walking-along-path-through-sand

Other examples of outdoor recreation include hiking, camping, mountaineering,

cycling, dog walking, canoeing, caving, kayaking, rafting, rock climbing, running,
sailing, skiing, sky diving and surfing.

https://pixabay.com/photos/mountaineers-mountains-trail-5649828/

How to Set FITT Goals Based on Outdoor Recreation

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 FITT pertains to the
frequency of exercise, the target
intensity, the time spent
exercising, and the type(s) of
exercise undertaken.
The best way is to know
your strengths and the limits of
the activity. In this case, you
also have to consider the type of
outdoor activity that you are set
to do. There are numerous
outdoor activities that you can
choose from where you can set https://pixabay.com/photos/people-woman-exercise-fitness-
your FITT goals and achieve or 2592247/

maintain health-related fitness.

What’s More
THE LEAVE NO TRACE SEVEN PRINCIPLES
Since outdoor recreation involves natural settings like parks and wildlife, it is
also vital that we know how to conserve and protect our own environment for the
benefit of all. This is also necessary for us to be able to continuously enjoy the nature
for a long period of time. Here are the things that we must consider during outdoor
recreation activities.

1. Plan Ahead and Prepare

Successful trip planning requires knowledge of the area; equipment, food and
clothing needed; weather conditions and trip expectations; and the temperament and
experience of your friends and relatives who were able to visit the area.

2. Travel and Camp on Durable Surfaces

You must choose established campsites. A “hardened” site can tolerate a
relatively large amount of use. Keep away from trails and water. Leave a clean camp
and make an effort to leave it in a natural condition. Avoid fragile areas such as wet
and boggy grounds.

3. Dispose of Waste Properly

All trash must be brought home with you (even trash from others). Deposit solid
human waste in cat holes dug 6 to 8 inches deep at least 200 feet from water, camp,
and trails. To wash your dishes, you must carry water 200 feet away from streams or
lakes. Use small amounts of biodegradable soap.

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4. Leave What You Find
Let pictures, drawings and
memories compromise your souvenirs.
Objects in nature derive much of their
beauty from their surroundings. People
visit wild lands for many reasons, among
them to explore nature’s mysteries and
surprises. In short, we have to let them
be to preserve its natural beauty, and for
others to enjoy nature’s special qualities.
The cairn (picture on the left) is not
encouraged while visiting swamps,
lakes, etc.
https://pixabay.com/photos/cairn-bach-on-the-go-
lonely-shaky-1286256/

5. Minimize campfire impacts

Gather dead woods for campfires, and it should be put out completely anytime
you are not in the camp. Before leaving the camp, scatter unburned wood and ashes
in a way that blends naturally with the surroundings. Do not use scorched rock or dead
earth, use existing fire rings in a well-placed campsite. Thanks to your efforts, the next
party will be more likely to use a clean site.

6. Respect Wildlife
A. Use the Thumb Trick
Make a thumbs up, extend your
arm all the way, close one eye, and see
if you can hide the animal with your
thumb. Adjust your distance until you
can hide the whole animal with your
thumb. This means you are a safe
distance from wildlife.

B. Observe from a Distance

Do not follow or approach them. https://pixabay.com/photos/nature-roe-deer-forest-
Use observation areas, platforms and fallow-deer-2634729/
trails, and use binoculars.

C Stay out of Wildlife’s Line of Travel

Do not disturb wildlife by shouting or throwing something just to take a proper picture.

D. Never Feed Wild Animals

Human foods and products are harmful to wildlife which disrupts their natural feeding
cycles and habits.

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7. Be Considerate of Others
Be aware of your surroundings and your noise level. By following the above
mentioned principles, all of us will be able to enjoy peace and solitude during outdoor
activities.

What I Have Learned

Direction: Copy and answer the template below. Write it in your notebook.

HEAD, HEART, HANDS (3H)

Head Heart Hands
What concept did I What values did I gain? How will I apply my
learn? learnings in real life?

What I Can Do
Directions:
1. Choose two outdoor activities that is applicable in your area.
2. Write the location (Write the address)
2. Set your FITT goals based on that outdoor activity. Copy the table below and fill in
the necessary information.
FITT PRINCIPLES
Outdoor
Location Activity Frequency Intensity Type Time
1)
2)
3)
3. Write your answers in your notebook.

Assessment
Directions: Read the following statements and identify which of the Leave No Trace
Seven Principles is being described. Write the letters only.

A. Plan Ahead and Prepare E. Minimize campfire impacts

B. Travel and Camp on Durable Surfaces F. Respect Wildlife
C. Dispose of Waste Properly G. Be Considerate of Others
D. Leave What You Find

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________________ 1. Using the thumb trick to maintain a safe distance from wildlife.
________________ 2. Researching facts about the outdoor area that you are planning
to go to.
________________ 3. Camping in a hardened site.
________________ 4. Cat holes to deposit human waste.
________________ 5. Use existing fire rings in a well-placed campsite.
________________ 6. Observing wildlife in a distance.
________________ 7. Respect private property.
________________ 8. Leaving rocks, shells, plants as it is.
________________ 9. Pack it in, Pack it out!
________________ 10. Never feed the animals.

Additional Activity
Direction: Find and cut out pictures of a natural setting from newspapers and old
magazines. Paste it in your notebook and write a five-sentence paragraph about what
outdoor activity can be done on that environment, and how you can set the FITT goals
on that activity.

Answer Key
Answers may vary Answers may vary
10. B 5, D Task 2
9. D 4. C What’s In
8. B 3. A 5. False
7. D 2. C Answers may vary
4. False What I have Learned
6. A 1. D 3. True
Pretest 2. True
What I know Answers may vary
1. True What’s More
Task 1
What’s In Answers may vary
What’s New
5. E 10. F
Answers may vary
4. B 9. C
Additional activity
3. B 8. D
2. A 7. G
1. F 6. F
Assessment

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RUBRIC FOR INDIVIDUAL WORK (REFLECTION PAPERS)
Above Meets Approaching Below
Expectations Expectation Expectations Expectations
4 points 3 points 2 points 1 point
Reflective The reflection The reflection The reflection The reflection
Thinking explains the explains the attempts to does not
student’s student’s demonstrate address the
thinking and thinking about thinking about student’s
learning his/ her learning but is thinking and/
processes, as learning unclear or learning
well as processes
implications
for future
learning
Analysis The reflection The reflection The reflection The reflection
is an in-depth is an analysis attempts to does not move
analysis of the of the learning analyse the beyond a
learning experience learning description of
experience, and the value experience but the learning
the value of of the derived the value of experience.
the derived learning to self the learning to
learning to and others the student is
self, or others vague or
and the unclear
enhancement
of the
student’s
appreciation
for the
discipline
Making The reflection The reflection The reflection The reflection
Connections articulates articulates attempts to does not
multiple connections articulate articulate any
connections between the connections connection to
between this learning between this other learning
learning experience learning or experiences
experience and the experience
and content content from and content
from other other courses, from other
courses, past past learning courses, past
learning life experiences, learning
experiences and / or future experiences,
and /or future goals or personal
goals goals, but the
connection is
vague and/ or
unclear.
Adapted from: http://earlycollegeconference.org/wp-content/uploads/2014/12/Portfolio-Rubric-for
Reflection.PRINT_.pdf

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References

file:///C:/Users/Dell/Downloads/PowerClifford2013_Article_CharacteristicsOfOptimu
mFallsP.pdf

https://booksc.org/dl/73526534/75d052?jsh=8dd5391f03bc2fda

https://www.bchw.org/files/2019_7-principle-lnt_locked_dye.pdf

https://pixabay.com

https://pixabay.com/photos/nature-roe-deer-forest-fallow-deer-2634729/
https://pixabay.com/photos/cairn-bach-on-the-go-lonely-shaky-1286256/
https://pixabay.com/photos/people-woman-exercise-fitness-2592247/
https://www.istockphoto.com/photo/family-walking-along-path-through-sand
https://pixabay.com/photos/forest-mist-nature-trees-mystic-931706

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 For inquiries or feedback, please write or call:

Department of Education – Schools Division of Negros Oriental

Kagawasan, Avenue, Daro, Dumaguete City, Negros Oriental

Tel #: (035) 225 2376 / 541 1117

Email Address: [email protected]
Website: lrmds.depednodis.net