Hope 11-Q1-W2

SELF-LEARNING MODULE
GRADE 11
QUARTER 1
MODULE
2
Most Essential Learning Competency (MELC):
Set Frequency, Intensity, Type, Time (FITT) goals based on training principles to
achieve and/or maintain health-related fitness (HRF).
Code: PEH11FH-Ii-j7
Semester: First Semester-Mid-term

Title/Content: The FITT Principle to Achieve and/or maintain health-related
fitness
Expectations
What are the factors that we should consider in designing a fitness program?
At the end of this module 2, the learners are expected to:

1. Identify the FITT principle in relation to physical activity
2. Create a one-week personal fitness program using the FITT principle to
achieve/and or maintain health-related fitness.
3. Appreciate the importance of physical activities in our body
PRE-TEST
Direction: Identify the term being asked or described and choose the letter of the correct
answer.
1. It is a planned, structured, and repetitive activity for the purpose of conditioning the body.
a. Bodybuilding c. Workload
b. Exercise d. Workout
2. It relates to how long you will exercise per session.
a. Frequency c. Time
b. Intensity d. Type
3. It refers to how often you will do the exercise.
4. It determines what kind of exercise will help you achieve your fitness goal.
5. A principle of exercise that pertains to how much effort or work will be exerted in exercise.
1
LOOKING BACK
Physical fitness test is designed to measure or assess the physical abilities of the students.
We learned that there is no such thing as one size fits all. All is unique and have different
strengths and weaknesses.
BRIEF INTRODUCTION
Have you ever wondered why physical education is in the school curriculum? it is
simply because it helps develop and improve students, physically, mentally and spiritually. Being
physically fit requires continuous movements or activity. In this topic, learners will learn the
principles of exercise training, the FITT principle and how to compute for heart rate.
PRINCIPLES OF EXERCISE TRAINING

Principle of Overload
The principle of overload states that the body must work harder than what is
used for it to adapt. It is stated that exercise is a controlled form of stress that will
stimulate the body to become stronger. Example, for a muscle to get stronger, it must
be overloaded or worked beyond the usual load and that includes the heart muscle. It
answers the question, how hard?
A Principle of Progression
The principle of progression states that the body should experience a gradual
increase in workload. The body will get injured if it experiences a workload that is too
hard and too soon. It answers the question, how soon? Our body should be given
enough time to recover and get used to a new workload. The rate at which the body
adapts depends on the individual.
Principle of Specificity
The principle of specificity states that the body will adapt specifically to the kind
of workload he/she experience. It says that improvements in fitness level will be limited
to the activities that one is performing. The application of this principle is not only
pertaining to movement or activity performed but to the intensity at which it is
performed. A person who trains for swimming should not be expected to be able to lift
heavy barbells.
Principle of Individuality
The principle of individuality states that no two persons are the same and their
rate of adaptation to the same workload differs. This emphasizes the need to create an
exercise program that is individual-specific. All are different and unique in terms of
performance goals, Fitness attributes, lifestyle and nutritional preferences.
2
Principle of Reversibility
The adaptations that take place as a result of training are all reversible. While an
exercise program requires rest for the body to recover. But too much rest may result to
counterproductive. If your energy system is not utilized, they deteriorate. It indicates
that disuse or inactivity results in loss of benefits in achieving overloading.
THE FITT PRINCIPLE OF EXERCISE
Frequency refers to how often you will exercise.

Intensity pertains to how much effort or work you will exert in exercise.
Types determines what kind of exercise will help you achieve your fitness goal.
Time pertains to how long you will do the exercise per session
Example of exercise plans based on the FITT

principle
Frequency 2-3 times a week
Intensity 1-3- sets of 6-10 repetitions
Type For the muscles: Weightlifting (barbells)
Time 20 minutes
ACTIVITIES
My Target Heart Rate (to determine the intensity target)

Directions: Go over your recorded fitness results from the self-testing activity as basis in
computing the target heart rate (THR) range. Compute you target heart rate range in 4
steps. Fill in the blanks below.
MY TARGET HEART RATE
Name: __________________________________ Date: ________________

Year/Section: ____________________________ Age:_________________
1. Get the Maximum Heart Rate Example:

MHR = 220 - _____ (your age) Age: 15
RHR: 60
MHR = __________ MHR = 220 – 15
MHR = 205
2. Determine the Heart Rate Reserve

HRR = MHR - _______________ (Resting Heart Rate) HRR = 205 – 60
HRR = _____________________ HRR = 145
3. Take 60% and 80% of the HRR

a. 60% x HRR = _________________ 60% x 145 = 87
b. 80% x HRR = _________________ 80% x 145 = 116
3
4. Add each HRR to Resting Heart Rate (RHR) to obtain the Target Heart Rate (THR)
range.
a. 60% HRR 87 + 60
(RHR) = 147 beats per minute
b. 80% x HRR 116 + 60

(RHR) = 176 beats per minute
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
rate pump within the THR range of from 147 to 176 beats per minute.)
REMEMBER
Frequency refers to how often you will exercise.

Intensity pertains to how much effort or work you will exert in exercise.
Types determines what kind of exercise will help you achieve your fitness goal.
Time pertains to how long you will do the exercise per session.
CHECK YOUR UNDERSTANDING
In your personal judgment, how will you rate your fitness program? Copy the table on
your e-notebook and check the appropriate column
Criteria Yes No
1. My fitness program is clear and achievable
2. My fitness program targets all components of fitness
3. My fitness program adheres to the principle of fitness
4. My fitness program is neat and organized
5. My fitness program is equipped with necessary tool to track my
progress
4
POST-TEST
Directions: Based on the result of your physical testing activities (previous activity),
determine your weakest and strongest HRF component. The weakest component should
be given top priority in making the fitness plan. Following the fitness plan design shown
below, select activities as guided by the Principles of exercise and the FITT goals. Take
into consideration your Target Heart Rate range.
My Fitness Program
FITT Goals Frequency Intensity Type Time

Parts of the (Indicate Light, Form of exercises, (Total fitness plan
Fitness Plan days of the Moderate to selected physical not less than 60
week) vigorous activities minutes)
Warm-up
Work-out (prioritize the
weakest
component
based on data)
1.
2.
3.
4.
5.
Cool-down
References/Source: Fitness for Life Health Optimizing Physical Education- Jerome A. Porto

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SELF-LEARNING MODULE

Semester: First Semester-Mid-term

At the end of this module 2, the learners are expected to:

PRINCIPLES OF EXERCISE TRAINING

THE FITT PRINCIPLE OF EXERCISE

Frequency refers to how often you will exercise.

Example of exercise plans based on the FITT

My Target Heart Rate (to determine the intensity target)

MY TARGET HEART RATE

Name: __________________ Date:

1. Get the Maximum Heart Rate Example:

2. Determine the Heart Rate Reserve

3. Take 60% and 80% of the HRR

b. 80% x HRR 116 + 60

Frequency refers to how often you will exercise.

CHECK YOUR UNDERSTANDING

FITT Goals Frequency Intensity Type Time

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