Senior High School

Health Optimizing
Physical Education 1
Module 2:
Frequency, Intensity, Time,
Type

AIRs - LM
LU_HEALTH OPTIMIZING PHYSICAL EDUCATION_MODULE 2
 HEALTH OPTIMIZING PHYSICAL EDUCATION 1
Module 2: FREQUENCY, INTENSITY, TIME, TYPE
Second Edition, 2021

Copyright © 2021
La Union Schools Division
Region I

All rights reserved. No part of this module may be reproduced in any

form without written permission from the copyright owners.

Development Team of the Module

Author: Elaine Jill F. Valdez

Editor: SDO La Union, Learning Resource Quality Assurance
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Office Address: Flores St. Catbangen, San Fernando City, La Union
Telefax: 072 – 205 – 0046
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LU_HEALTH OPTIMIZING PHYSICAL EDUCATION_MODULE 2

 SHS
Health Optimizing Physical
Education 1
Module 2:
Frequency, Intensity,
Time, Type

LU_HEALTH OPTIMIZING PHYSICAL EDUCATION_MODULE 2

 Introductory Message
This Self-Learning Module (SLM) is prepared so that you, our
dear learners, can continue your studies and learn while at home.
Activities, questions, directions, exercises, and discussions are
carefully stated for you to understand each lesson.

Each SLM is composed of different parts. Each part shall guide

you step-by-step as you discover and understand the lesson prepared
for you.

Pre-tests are provided to measure your prior knowledge on

lessons in each SLM. This will tell you if you need to proceed on
completing this module or if you need to ask your facilitator or your
teacher’s assistance for better understanding of the lesson. At the end
of each module, you need to answer the post-test to self-check your
learning. Answer keys are provided for each activity and test. We trust
that you will be honest in using these.

In addition to the material in the main text, Notes to the Teacher

are also provided to our facilitators and parents for strategies and
reminders on how they can best help you on your home-based learning.

Please use this module with care. Do not put unnecessary marks
on any part of this SLM. Use a separate sheet of paper in answering the
exercises and tests. And read the instructions carefully before
performing each task.

If you have any questions in using this SLM or any difficulty in

answering the tasks in this module, do not hesitate to consult your
teacher or facilitator.

Thank you.

LU_HEALTH OPTIMIZING PHYSICAL EDUCATION_MODULE 2

 Lesson
2 FREQUENCY INTENSITY TIME TYPE

TARGET

This will give you an idea of the skills or competencies you are
expected to learn in the module.
FITT stands for Frequency, which is how often you exercise, Intensity,
which is how hard you exercise, Time, which is how long each session lasts
and what time of day you exercise, and Type, which is what activities you do.

After going through this module, you are expected to:

1. Sets Frequency Intensity Time Type (FITT) goals based on training

principles to achieve and/or maintain health-related fitness (HRF).

K to 12 BEC CG: PEH11FH-Ii-j-7

The module is about:

• FITT Principles
• Aerobic energy system, anaerobic lactic system, and anaerobic A-lactic
system

LU_HEALTH OPTIMIZING PHYSICAL EDUCATION_MODULE 2

MY TIMELINE

I: Directions:
List down your most frequent activities you do from morning till night.

Answer here:

What are the physical activities

that you do every day? Enumerate
some.

II: Directions:

Identify what HRF component these physical activities belong to.

Choose your answers on the word pool and write them on the table

Cardiovascular fitness Flexibility Muscular strength &

endurance

Walking Lunges Planks

Dynamic stretching Yoga Jogging
Body weight exercise Swimming Squats
Stretching Sit ups Brisk walking

LU_HEALTH OPTIMIZING PHYSICAL EDUCATION_MODULE 2

 JUMPSTART
BE READY
I: Directions:
Read carefully. Write the letter of the described term on the blank.
Choose from the box.

A. Anaerobic Lactic
system
B. Aerobic Energy system
C. Anaerobic A-Lactic
system

_____1. It is a dominant source of muscle energy for high intensity physical

activities.
_____2. It is an energy system that supplies energy for medium to high
intensity physical activities.
_____3. It provides energy for low intensity physical activity that last from
two minutes to a few hours.

II: Directions:
Identify the intensity of each system. Write it on the space.

Energy System:
Intensity:(high,medium,low)

Anaerobic A Lactic System - - - - - - - - - - - - - - - __________

Anaerobic Lactic System --------------- __________
Aerobic Energy System - - - - - - - - - - - - - - - __________

III: Direction:

Classify the activities given below according to its energy systems.

Shot put: _____________________

Swimming: _____________________
Basketball: _____________________
800 meter sprint: _______________
100 meter sprint: _______________

LU_HEALTH OPTIMIZING PHYSICAL EDUCATION_MODULE 2

 DISCOVER

F.I.T.T. principle is one of the foundations of exercise. It

is a set of course of action that assists in setting up a workout routine to go
with your targets and fitness level. At the same time, it helps you maximize
and get the most out of your exercise program.
Frequency:
• How regularly you work out
• How often the exercise is performed
Intensity:
• How tough you work during work out
• How much effort has been exerted during the exercise
Time:
• How long you exercise
• How long an Activity will last per session
Type:
• The kind of movement you are doing
• The kind of exercise a person should settle to achieve a fitness goal
Each workout or exercise session should begin with a warm-up
and end with a cool-down. Generally, rest and recovery are as
important as the actual physical activity and exercise.
Warm-up
To prepare the body and mind for movement, warm-up activities
are crucial parts of any exercise routine or sports training. It should
be composed of light physical activity for five to ten minutes of
exercise such as walking, slow jogging, knee lifts, arm circles, or trunk
rotations.
Source: Ryan C. Gialogo and Richardson C. Gialogo. Fit for Life. The
Phoenix House, Inc.927 Quezon Avenue, Quezon City.
The following must be considered to ensure safety:
• Know how to calculate target heart rate zone.
• Know how to monitor intensity (Ex. Talk test, rate of perceived
exertion, heart rate monitors).
• Include a variety of activities to avoid overuse injuries or to prevent
boredom.
• When increasing the intensity or duration of exercise, keep in mind
the 10 percent rule.

LU_HEALTH OPTIMIZING PHYSICAL EDUCATION_MODULE 2

 • Include a cardiorespiratory cool-down. This could be accomplished by
simply walking slowly for five to ten minutes.

Overload
The overload principle relies on the premise that to improve, the
muscle must produce work at a level that is higher than its regular
workload. This states that to produce fitness and health benefits through
physical activity, the body should do more than it normally does.
Increased demand on your body-overload-forces it to adapt to the
changing physical activities. The principle of overload says that the various
systems of the body will become stronger and will function better if
increased demands are placed upon them. The body will adapt to these
increased demands. However, the amount of overload needed varies with
each individual.
Progressive
For a program to achieve more gains, it must be progressive. This
means that as the body adapts to the initial overload, the overload must be
adjusted and increased gradually.
The principle of progression states that the amount and intensity of
your exercise should be increased gradually. After a while, your body adapts
to an increase in physical activity, and the activity gets easier for you to
perform. Your body adapts as you work harder. Because your body gets
accustomed to this new workload, you must continuously increase the
amount of work for improvement to occur. Remember, sudden change of
activities might result to injury.
Specificity
The principle of specificity states that the particular type of exercise you
perform determines the particular benefit you receive. Different kinds and
amounts of activity produce very specific and different benefits. An activity
that promotes health benefits in one part of health-related fitness may not
be equally good in promoting high levels of fitness in another part of fitness.
The principle of specificity means you must do specific exercises to
improve specific components of physical fitness in specific body parts.

Heart Rate Measurement

LU_HEALTH OPTIMIZING PHYSICAL EDUCATION_MODULE 2

 Your heart or pulse rate is the number of times your heart beats per
minutes. Normal heart rate depends from person to person. Knowing yours
can be essential heart healthy measures. As a person ages, changes in the
rate and regularity of one’s pulse can vary and may mean a heart condition
or other state that needs to be addressed.

Heart rate is extensively used as an indicator or a gauge of aerobic

exercise intensity and is helpful in creating aerobic exercise prescription. It
is widely used, aside from being non-invasive and convenient; precise and
reliable heart rate monitors are readily available. Heart rate is helpful from a
psychological viewpoint as an indicator of aerobic exercise intensity and
aerobic or cardiovascular fitness. (Alave et al.)

HRR – Heart Rate Reserve

MHR – Maximum Heart Rate (220)
RHR – Resting Heart Rate (60)

EXPLORE

SEE THE DIFFERENCE

I: Direction:

List down the activities that use all the three energy systems.

Anaerobic A Lactic Anaerobic Lactic Aerobic Energy System

System System

LU_HEALTH OPTIMIZING PHYSICAL EDUCATION_MODULE 2

II: Direction:

What do these three energy systems have in common?

Write it on the space provided for.

1. ____________________________________________________
2. ____________________________________________________
3. ____________________________________________________
4. ____________________________________________________
5. ____________________________________________________

Deepen

SELF-TEST
I: Direction:
Do all these activities to know how physically fit you are.

Health-Related Fitness Test

A.BODY COMPOSITION: Body

Mass Index (BMI)
Formula: BMI = Weight in kilograms
Height in meters X Height in meters

Height(meters) Weight(Kilograms) BMI Classification

B. CARDIOVASCULAR ENDURANCE:
3-Minute Step
Heart Rate per minute
Before the activity After the activity

C. Strength:
1.Push up 2. Basic Plank
Number of Push Time
ups

LU_HEALTH OPTIMIZING PHYSICAL EDUCATION_MODULE 2

D. Flexibility
1. Zipper Test 2. Sit and Reach
Overlap/Gap(Centimeters) Score(Centimeters)

Right Left 1st Try 2nd Try Best

Score

Skill-Related Fitness Test A. Coordination: Juggling

B. Agility : Hexagon Agility Test

Clockwise: Counter clockwise: Average
Time(00:00) Time(00:00)

C. Speed: 40 Meter Sprint Time:

D. Power : Standing Long Jump

Distance (centimeters)

First Trial Second Trial

E. Balance: Stork Balance Stand Test

Right Foot: Time Left Foot: Time

(00:00) (00:00)

F. Reaction Time: Stick Drop Test

1st Trial 2nd Trial 3rd Trial Middle Score

LU_HEALTH OPTIMIZING PHYSICAL EDUCATION_MODULE 2

II. Directions:
Perform one activity at a time and supply the information by filling up
the table below.

Describe the Walking around Brisk walking for 3- minute jump

activity for 5 minutes 5 minutes jack
How are you
feeling?
How is your
breathing?
How is your
sweat?
How is your
talking ability?

III: Directions:
The principles of Physical activity are as follows. Explain each term
in your own words.
1. Overload –
__________________________________________________________________
__________________________________________________________________
2. Progression –
__________________________________________________________________
__________________________________________________________________
3. Specificity –
__________________________________________________________________
__________________________________________________________________

GAUGE

I: Directions: My FITTness goals

Compute your Target Heart Rate Range in four steps. Fill in the
blanks below.

1. Get the maximum Heart Rate. Given: (RHR)Resting Heart Rate= 60

MHR= 220 - _________

(your age)
MHR = _____________

LU_HEALTH OPTIMIZING PHYSICAL EDUCATION_MODULE 2

 2. Determine the Heart Rate Reserve.
HRR = MHR - _______________
(resting heart rate)
HRR = _____________

3. Take 60% and 80% of the HRR.

a. 60% HRR = ________
b. 80% HRR = ________

4. Add each HRR to Resting Heart Rate (RHR) to obtain the Target
Heart Rate (THR) range.

a. 60% HRR ___+ ___ = _________ beats per minute

(RHR)
b. 80% HRR ___+ ___ = _________ beats per minute
(RHR)
II: Direction:
Make a conclusion out of your computation of your Target Heart Rate
range.
Therefore,_____________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________

LU_HEALTH OPTIMIZING PHYSICAL EDUCATION_MODULE 2

Answer Key:
I: MY TIMELINE
--answers of learners may vary
II:
Cardiovascular fitness Flexibility Muscular strength & endurance
Walking Yoga Body weight exercise
Swimming Stretching Planks
Jogging Dynamic stretching Sit ups
Brisk walking Lunges Squats

JUMPSTART
I: II:
1. C 1. High
2. A 2. Medium
3. B 3. Low
III:
1. Anaerobic A-Lactic system 4. Anaerobic Lactic system
2. Aerobic Energy system 5. Anaerobic A-Lactic system
3. Aerobic Energy system

EXPLORE:
I: SEE THE DIFFERENCE
--answers of learners may vary
II:
--answers of learners may vary
DEEPEN:
I: SELF TEST II:
--answers of learners may vary --answers of learners may vary
III:
1. Overload – in order for the muscles to get stronger, additional load must be added and
greater load exerted than what was used to.
2. Progression – this is a gradual increase of exerting effort or load that is done not too
slowly, nor rapidly.
3. Specificity – this tells that overloading must specifically train a desired body part for
it to improve. Use appropriate type of exercise that directly improves your target
muscles.
4. Reversibility – this shows that benefit and changes achieved from overload will last
only if training is continuous. The effect of training is lost if training is discontinued.
GAUGE:
I: My FITTness goals
--answers of learners may vary
II:
--answers of learners may vary
Rubrics
4 3 2 1
Focus on topic Main idea is Main idea is Main idea is Main idea is not
clear and is well clear but is not somewhat clear
supported by well supported clear
detailed by
information detailed
information
Evidences All evidences are Most of the At least one of Evidence is not
specific, relevant evidences are the evidences is clear, irrelevant
and well specific, relevant specific, and is not
explained and well relevant and explained
explained well explained

LU_HEALTH OPTIMIZING PHYSICAL EDUCATION_MODULE 2

References:

Jun C. Alave. Physical Education and Health. Unit 9005 Central Park
Condominium 2, 168 D. Jorge St. Barangay 132 Pasay City, 1303
Philippines
www.jfspublishingservices.com

Gonzalvo, RP, Melindo, NC, Punzalan, MD. Physical Education and Health
for Senior High School. Rm. 108, ICP Bldg., Recoletos St., Intramuros,
Manila. PH. Mindshapers Co., INC.

Arthur Fernandez Turpio. Physical Education and Health (H.O.P.E. 1)Grade

11.ScolairePublishing 2016. Bagong Pook, Lipa City, Batangas

Marivic B. Tolitol, Anamaria S. Mangubat, Stella Marie M. Urbiztondo, and

lordinio
A. Vargara. Health Optimizing Physical Education Sports. Vibal Group Inc.
1253
G. Araneta Avenue, Quezon City

Ryan C. Gialogo and Richardson C. Gialogo. Fit for Life. The Phoenix House,
Inc.927 Quezon Avenue, Quezon City.

What is Physical Activity retrieved from

https:www.kstate.edu/kines/kineseducation/whatispa.html
http://www.health.com/helath/gallery/0,.20629237_6,00.html

The FITT principle – Here’s what you need to know for great workouts retrieved
from https://www.verywell.com/f-i-t-t-principle-what-you-needfor-great-
workouts-1231593

LU_HEALTH OPTIMIZING PHYSICAL EDUCATION_MODULE 2

 For inquiries or feedback, please write or call:

Department of Education – SDO La Union

Curriclum Implementation Division
Learning Resource Management Section
Flores St. Catbangen, San Fernando City La Union 2500
Telephone: (072) 607 - 8127
Telefax: (072) 205 - 0046
Email Address:
[email protected]
[email protected]

LU_HEALTH OPTIMIZING PHYSICAL EDUCATION_MODULE 2