Liceo de Cagayan University

Senior High School Department

RNP Campus, Carmen, Cagayan de Oro City
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STUDENT ACTIVITY: My FITT Plan
(Individual Task)

Subject: Physical Education I

Topic: FITT Principle of Exercise
Date Given: ____________________ Due Date: ______________

Learning Competencies:

Set Frequency Intensity Time Type (FITT) goals based on training principles to achieve and/or maintain health-related
fitness (HRF)

Engages in moderate to vigorous physical activities (MVPAs) for at least 60 minutes most days of the week in a variety of
settings in- and out-of-school.

Goal: Your task is to create an exercise program for yourself based on your need.
Role: You are a fitness enthusiast who wants to improve one’s fitness level
Audience: The target audience will be your yourself and your family members
Situation: You must improve your fitness level based on your result or maintaining it because you have a good result.
Product/ Performance: You will create an exercise program for yourself, using FITT and application of Exercise
principle.
Standard of Success: You can submit an exercise program, following the FITT following the Exercise Principle..

Note: This will be featured in your Fitness Video

Order of Result Score Evaluation

1. Curl-up 30 Average

2. 2. Push-up 25 Good

3. 3. 3 -min Step Test 99 bpm Average

4. 4. Sit and Reach 25 cm Good

Personal FITT PLAN

Name: Jeff Vuncent C. Verano RHR: 76 MHR: 204

Age: 16 Resting Heart Rate Maximum Heart Rate

Intensity (Target Heart Rate) Lower Limit Upper Limit

Moderate THR 204 x 50% = 102 beats/minute 204 x 70% = 142 beats/minute

Vigorous THR 204 x 70% = 142 beats/minute 204 x 85% = 173.4 beats/minute

Objectives:

1. To be able to improve my flexibility and strength

2. To be able to strengthen my muscles and flex my body well

 Liceo de Cagayan University
Senior High School Department
RNP Campus, Carmen, Cagayan de Oro City
_____________________________________________________________________________________
3. To be able to perform activities without easily getting tired

Frequency Tuesday, Thursday, Saturday

Intensity Moderate Training

Time 35 minutes/day 5:25- 6:00

Type Strenght and Flexibility Exercises

Week one:Sept 12 - Sept 16

Activities: Time or Number of repetitions

A. Warm -Up

Arm Circles 5 minutes

Shoulder Rolls

B. Main Work-Out

Plank

Push ups 1 minute

Curl ups 10 reps

Squats 20 reps

Lunges 2 minutes

2 minutes

C. Cool-down

Breathing Exercise

Tricep Stretch 5 minutes

Gentle Walking

Week 2: Sept 19- Sept 23 Activities:

A. Warm -Up

Slow Jogs 4 minutes

Skipping in the place

B. Main Work-Out
 Liceo de Cagayan University
Senior High School Department
RNP Campus, Carmen, Cagayan de Oro City
_____________________________________________________________________________________
Plank 1 minutes and 30 seconds

Lunges 2 minutes and 30 seconds

Standing Forward Fold 3 minutes

Shoulder Stretch 3 minutes

Seated spinal twist 3 minutes

C. Cool down

Breathing exercise

Yoga poses (Child's pose, 4 minutes

Downward dog, etc.)

Aerobics

Week3: Sept 26- Sept 30 Activities:

A. Warm -Ups

Jumping jacks 3 minutes

Hip circles

Shoulder rolls

B. Main Work-Outs

Plank with shoulder taps 2 minutes and 15 seconds

Military push-ups 15-20 reps

Burpees 2 minutes and 15 seconds

Tricep dips 15 reps

Standing Quad Stretch 1 minute and 30 seconds

C. Cool down

Breathing exercise

Butterfly stretch

Tricep stretch 3 minutes

 Liceo de Cagayan University
Senior High School Department
RNP Campus, Carmen, Cagayan de Oro City
_____________________________________________________________________________________
Shoulder stretch

Yoga poses

Please delete the red notes or statements, once you’re done working on this. Just follow the format
stipulated. Enjoy planning!

Rubric:
1.Content (Focus on details/events are clear; it is clearly related to the topic.) -10 points
2. Organization (Logical progression of details/events; clear transitions between ideas. -10 points
3. Realistic (Reliable and can be performed accordingly) -10 points