Republic of the Philippines

Department of Education
Region I
SCHOOLS DIVISION OF ILOCOS NORTE

Physical
Education and
Health 11
Quarter 1 – Module 2:

MELC 02: Set Frequency, Intensity, Time and Type

(FITT) goals based on training principles to
achieve and/or maintain your health-related
fitness.
(PEH11FHIg-i-7)

Prepared by:

ALLAN JOY C. CALVENTAS

Master Teacher I
Pasaleng National High School
Physical Education and Health- Grade 11
Quarter 1– Module 2: FITT Principle of Exercise on Training Principles.
First Edition, 2020

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Developmental
Team Writer: Allan Joy C. Calventas
Editor: Thelma R. Sacsac
Reviewer: Thelma R. Sacsac,
Allan Joy C.
Calventas Denzdy B.
Santos
Illustrator: Allan Joy C. Calventas
Layout Artist: Allan Joy C.
Calventas Management Team:
Joann A. Corpuz
Joye D. Madalipay
Arnel S. Bandiola
Jenetrix T.
Schools Division of Ilocos Norte
Office Address: Brgy. 7B, Giron Street, Laoag City, Ilocos
Norte
Telefax: (077) 771-0960
Telephone No.: (077) 770-5963, (077) 600-2605
E-mail Address: [email protected]
 11
Physical
Education
and Health
Quarter 1 – Module 2:

FITT Principle of Exercise on Training

Principles
Introductory Message
For the Facilitator:

Welcome to the Physical Education and Health 11 Module on FITT Principle

of Exercise on Training Principles.

. This module was collaboratively designed, developed and reviewed by

educators both from public and private institutions to assist you, the teacher or
facilitator in helping the learners meet the standards set by the K to 12 Curriculum
while overcoming their personal, social, and economic constraints in schooling.
This learning resource hopes to engage the learners into guided and
independent learning activities at their own pace and time. Furthermore, this also
aims to help learners acquire the needed 21st century skills while taking into
consideration their needs and circumstances.

In addition to the material in the main text, you will also see this box in the
body of the module:

Note to the Teacher

This contains helpful tips or strategies that will help you in guiding the learners

As a facilitator, you are expected to orient the learners on how to use this
module. You also need to keep track of the learners' progress while allowing them
to manage their own learning. Furthermore, you are expected to encourage and
assist the learners as they do the tasks included in the module.
For the learner:

Welcome to the Physical Education and Health 11 FITT Principle of Exercise

on Training Principles

. This module was designed to provide you with fun and meaningful
opportunities for guided and independent learning at your own pace and time. You
will be enabled to process the contents of the learning resource while being an active
learner.

This module has the following parts and corresponding icons:

What I Need This will give you an idea of the skills or competencies
to Know you are expected to learn in the module.

1
 What I This part includes an activity that aims to check what
Know you already know about the lesson to take. If you get
all the answers correct (100%), you may decide to skip
this module.

This is a brief drill or review

What’s In to help you link the current lesson with the previous one.

In this portion,
What’sthe new
Newlesson will be introduced to you in various ways such as a
story, a song, a poem, a problem opener, an activity or a situation.

This section provides

What a brief discussion of the lesson. This aims to help you discover
is it
and understand new concepts and skills.

This comprises
What’s activities
Morefor independent practice to solidify your understanding
and skills of the topic. You may check the answers to the exercises using the Answer
Key at the end of the module.

What
This includes I have
questions or blank sentence/paragraph to be filled in to process what
Learned
you learned from the lesson.

This sectionWhat
provides I Can
an activity which will help you transfer your new knowledge or
Do
skill into real life situations or concerns.

This is a task which aims to evaluate your level of mastery in achieving the learning
Assessment
competency.

Additional
In this portion, another activity will be given to you to enrich your knowledge or skill of
Activities
the lesson learned.

Answer Key This contains answers to all activities in the module.

At the end of this module you will also find:

This is a list of all sources used in developing this

References module.

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The following are some reminders in using this module:
1. Use the module with care. Do not put unnecessary mark/s on any part of the
module. Use a separate sheet of paper in answering the exercises.
2. Don’t forget to answer What I Know before moving on to the other activities
included in the module.
3. Read the instruction carefully before doing each task.
4. Observe honesty and integrity in doing the tasks and checking your answers.
5. Finish the task at hand before proceeding to the next.
6. Return this module to your teacher/facilitator once you are through with it.
If you encounter any difficulty in answering the tasks in this module, do not
hesitate to consult your teacher or facilitator. Always bear in mind that you are not
alone.

We hope that through this material, you will experience meaningful learning
and gain deep understanding of the relevant competencies. You can do it!

What I Need to Know

This module was specifically developed and designed to provide you fun
and meaningful learning experience, with your own time and pace.

This module focuses only on:

 Lesson 2 - FITT Principle of Exercise on Training Principles
After going through this module, you are expected to:
1. set Frequency, Intensity, Time and Type (FITT) goals based on training
principles to achieve and/or maintain your health-related fitness
(PEH11FH-Ii-j-7);
2. differentiate aerobic and anaerobic exercise type of exercise; and
3. understand the importance of applying FITT principle in doing exercise.

I know that you are excited to browse your module. But before doing so, answer the pretest in your answer shee

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 What I Know
Activity 1. Diagnostic. Self-assess your knowledge and skills in Physical Activity.
Have we met before?
Which among the exercises below have you already tried?
curl up bicycling
jogging mountain climbing
swimming walking
yoga pull up
tai chi push-up

Lesson
FITT PRINCIPLE OF EXERCISE ON
2 TRAINING PRINCIPLES

What’s In
Activity 2: HOTS-Critical Thinking. Tell Me!
Directions: Answer the following questions by true or false.
Write your answer on your activity notebook.

1. Swimming can help me improve my heart and lungs.

2. If I would like to improve my jumping ability, I should be doing push up
exercise.
3. Through jogging, I know I would be able to improve the shape of my abs.
4. The biceps and triceps muscles of my arms can be improved by doing sit
ups.
5. Brisk walking is a good exercise for my heart and lungs.
Well done! Continue working on the next activity to learn more about the subject matter. Good luck and have fun le

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 What is New

Activity 3. What do you think the people in each picture are

doing? State and describe the activity.

1. 2. 3.

4. 5.

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 What is It

In this module, you will learn how to apply the FITT principle of
exercise on the different training principles in doing different exercises for
your body. You will also learn how to choose certain exercises for your
muscles and for your heart as well as on how to achieve and sustain them to
be in good condition.
What is FITT Principle of Exercise?

F- Frequency. This is the number of exercise sessions an individual performs

per week. Exercise must be performed regularly to be effective. This talk about how
often do you exercise.
I – Intensity. Exercise must be hard enough to require more exertion than
normal to produce gains in health-related fitness. This one talks about how hard is
your exercise.
T – Time. Exercise must be done for a significant length of time to be effective.
An exercise period must be at least 15 minutes in length to be effective. Time talks
about how long do you do your exercise.

T – Type. This talks about the type of exercise you will do to help you achieve
your fitness goal. Is this an exercise for your muscles (Anaerobic Exercise), or for
your heart (Aerobic Exercise).
Different Training Principles

1) Overload Principle - A basic principle that specifies that you must

perform exercise in greater than normal amounts (overload) to get an improvement
in physical fitness.
2) Principle of Progression – This is the gradual increase of overload over
time and not all once. Here, you make your overload normal.
3) Principle of Specificity - This principle states that to develop a
certain characteristic of fitness, you must overload specifically for that particular
fitness component.
4) Principle of Reversibility - just as the body can make adaptations
when given an overload, it can also lose its capabilities when it is not used. If you
stayed in bed for a week, you would lose nearly 10% of your aerobic fitness. Your
strength will also decline, although not as fast
5) Principle of Recovery – Training can’t be rushed. The body requires
time for the improvement in physiological mechanisms to be implemented. If training
intensity is increased too quickly; this can lead to increased risk of illness, injury,
fatigue or cause one to peak quickly.
6) Principle of Diminishing Return – This is the process of varying a
training program at regular time intervals to bring about optimal gains in physical
performance. The goal of periodizing is to optimize training during long periods of
time.

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 Aerobic vs Anaerobic Type of Exercise

Aerobic Exercise – is a system of exercise designed to improve cardiovascular

conditioning because in this type of exercise, our body uses great amount of
oxygen as you go on into the exercise. In return, this type of exercise helps burn
more fats. A regular program of aerobics can improve the body’s ability to absorb
oxygen efficiently, which can increase energy and improve endurance. To achieve
the maximum benefit, aerobic exercise should be performed three to five times a
week, for 15 minutes to an hour. Ex. Jogging, brisk walking, swimming, and
bicycling.

Anaerobic Exercise – this type of exercise helps a person build more of its
muscles. A person doesn’t need great amount of oxygen to perform a single exercise
thus making the burning of fats in the body slower compared to aerobic exercise.
Ex. Push up, curl ups, pull up, and sprint running.

What’s More
Activity 4. Developing literacy skill.

Direction: Find the words that stand for the FITT principle inside the
box and answer the questions below.

A K L B F T I R E
F R E Q U E N C y
O G T I R F T D I
S P F E R E E S Y
A V B D E H N T I
D I V S T I S T T
K L O I K E I T I
S D R E U T T I M
K Y I B O T Y P E

1. Your friend asked you if how hard is your exercise. Your friend is
referring to what?
2. James says, he is having an exercise which is good for the heart. He is
referring to what?
3. Jane asked you if how often do you exercise. With this, she is referring to
what?

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 4. Michelle told me that she works on her exercise every 5-6 o’clock in the
morning. With this statement, she is referring to

What I have Learned

Activity 5:
Directions: Using the tables below, I would like you to create your own
exercise plan following the FITT Principle of Exercise. Make 1 for an
exercise that is good for the heart, and one for an exercise that is good for
the muscles

TABLE 1

EXERCISE FOR THE HEART

FREQUENCY

INTENSITY

TYPE

TIME

TABLE 2

EXERCISE FOR THE MUSCLES

FREQUENCY

INTENSITY

TYPE

TIME

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 What I Can Do

Activity 6: From the exercise plans that you have made, choose one and make a
video of yourself doing the plan of exercise that you have chosen. Your video could
be at least 3-4 minutes and at its end, I would like you to give 3 or more importance
of doing the FITT Principle of Exercise in having an exercise. Send your video to me
until Monday next week on my messenger or you can ask your parents to submit it
to. Below is the rubric on how you will be graded in this.

Rubrics for the Video

10 points - submitted a video on time and gave more than 3 importance

9 points - submitted a video on time and gave 3 importance

8 points - submitted a video on time and gave 2 importance

7 points - submitted a video on time but 1 importance

6 points - submitted a video on time but no importance

5 points - submitted a video with more than 3 importance but not on time.

4 points - submitted a video with 3 importance but not on time

3 points - submitted a video with 2 importance but not on time

2 points - submitted a video with 1 importance and not on time

1 point - submitted a late video without any importance.

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 Assessment

Activity 7. Summative.

Direction: Identify what principle/s of the FITT is missing in each statement.

Choose your answer from the choices given below. Write the letter that corresponds
to your answer on the space provided before each number.
a. Frequency
b. Intensity
c. Type
d.Time
e. All are present

1. James is having his jogging for 2 kilometers every 5-6 am in the morning.
2. Jane is having her brisk walking in the morning from 5:30 AM to 6:30 AM.
3. Mike is having 30 push up.
4. Anne is working on her arm muscles doing 10 pull ups.
5. Every 5-6 p.m., Freddie goes to the stadium for a walking.

For 6-10, identify what principle of exercise is shown in each statement. Choose
your answer from the choice given below. Write the letter that corresponds to your
answer on the space provided before each number.
a. Principle of Progression
b. Principle of Reversibility
c. Principle of Recovery
d. Principle of Periodization
e. Principle of Specificity

6. Roman perform exercise in greater than normal amounts.

7. Henry wanted to develop his abdominal muscles that is the reason why he
focuses on exercises to develop them.
8. Jane’s schedule of workout exercises is every Monday, Wednesday, and
Friday making sure she has a rest day.
9. Coach June made a training program at regular time intervals to bring
about optimal gains and to optimize training during long periods of time.
10. Shaira got sick for the whole week and she was not able to do her daily
exercise routines and she lost nearly 10% of your aerobic fitness and her
strength declined.

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 Additional Activities

Activity 8. Differentiated/ICT Integration.

Directions: Go online!

1. Search for these smartphone applications Pedometer,

and Calorie Calculator and share what you have learned in using
these applications.
Answer Key

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References

Printed Materials:

 Physical Education (H.O.P.E. 1) by Arthur Fernadez Tuprio

 Fit for Life: The K to 12 Physical Education and Health Textbook by
Ryan C. Gialogo and Richardson C. Gialogo
Websites

 https://commons.deped.gov.ph/K-to-12-MELCS-with-CG-Codes.pdf

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