Introductory Message

For the facilitator:

This module was collaboratively designed, developed, and evaluated by the

Development and Quality Assurance Teams of SDO TAPAT to assist you in helping
the learners meet the standards set by the K to 12 Curriculum while overcoming
their personal, social, and economic constraints in schooling.

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

For the learner:

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.

The following are some reminders in using this module:

1. Use the module with care. Do not put unnecessary marks on any part of the
module. Use a separate sheet of paper in answering the exercises.
2. Don’t forget to answer Let’s Try! before moving on to the other activities
included in the module.
3. Read the instructions 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, don’t
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 a deep understanding of the relevant competencies. You can do it.
 Let’s Learn

Learning Competency

1. Sets Frequency Intensity Time type (FITT) goals based on training principles
to achieve and/or maintain health-related fitness (HRF). (PEH11FH-Ii-j-7)

This module was designed and written to help you understand the F.I.T.T.
Principles.
Objectives:
After going through this module, you are expected to:
1. familiarize with the principle of physical activity and the FITT
2. make/Create a one-week personal fitness program plan based on
training principles to achieve/and or maintain health-related fitness
3. respond willingly in the activity

Let’s Try

Directions: What are the different barriers in engaging in physical activities?

 Lesson
FITT Principle
9

Let’s Recall

What factors should be

considered when designing
a personal fitness program?

Let’s Explore

The Principles of Physical Activity

1) Overload Principle
This is the most fundamental concept, which states that to progress, you
must go above and beyond. For example, if a football player's aim is to enhance
upper body strength, he would continue to raise upper body training weight
loads until he achieves his goal.
2) Principle of Progression
It is a steady rise in exerting effort or burden, done neither too slowly nor
too quickly. It teaches us the need for adequate rest and recuperation.
3) Principle of Specificity
It means that for overloading to improve, it must focus on a certain body
region. Exercises that focus on stretching muscles and joints are best. To boost
your target muscles, make sure you're performing the correct sort of workout.
4) Principle of Reversibility
This demonstrates that the benefits and changes resulting from overload will
only endure if training is continued. The training impact is no longer present.
When athletes stop working out, they lose the benefits of training; however,
when training is resumed, the detraining effects can be restored. In brief,
detraining occurs within a short period of time after training stops.

The FITT Principle of Physical Activity

1. Frequency refers to the number of times a physical activity is done in
each week.
2. Intensity is the rate at which the activity is performed. It is also referred
to as the magnitude of the effort required to perform an activity or
exercise.
3. Type is determined by following the principle of progression and
specificity. Select the type of physical activity that challenges the body to
accept an increase in work and answers your needs.
4. Time refers to the duration or the length of session of a physical activity.

VOLUME AND PROGRESSION

Consider the total amount of physical activity you perform (volume) and
the need for progression (principle of progression) in your program. Health
experts sometimes include the letters VP after F.I.T.T., thus making it F.I.T.T.-
VP. In this version, V stands for the volume (amount) of exercise, which is a
function of intensity and time, P stands for the principle of progression.
THE PHYSICAL ACTIVITY PYRAMID

Youth must have 60 minutes of P.A. each day.

MODERATE P.A.
Step 1. Moderate P.A. in the Physical Activity. The Physical Activity Pyramid
for Teens should be included in your daily or nearly everyday routine.

VIGOROUS AEROBICS
Step 2. P.A. Pyramid represents vigorous aerobics which includes any
exercise that you can do for a long time without stopping and that is strong
enough to increase your heart rate, make you breathe faster and make you
sweat like jogging and aerobic dance does to you. At least 20 minutes each day.

VIGOROUS SPORTS AND RECREATION

Step 3. Vigorous sports and recreation activities are activities that will
require your heart to beat faster than the normal and cause you to breathe
faster and sweat more. As your muscles use more oxygen, your heart beats
faster, and you breathe faster and more deeply to meet the oxygen demand.

MUSCLE FITNESS
Step 4. PAP includes muscle fitness exercises which build your strength,
muscular endurance, and power. Both resistance training (with weights or
machines) and moving your own body weight (as in rock climbing and jumping)
are examples of muscle fitness exercise.

FLEXIBILITY EXERCISE
Step 5. PAP represents flexibility exercises, intended to improve postural
stability and balance. Flexibility exercises may reduce soreness, prevent
injuries, and reduce risk of back pain and will also improve your performance
in activities such as gymnastics and dance. Examples are stretching and yoga.

Let’s Elaborate

Directions: Read and understand each question. Then, briefly explain your
thoughts about it.

1. What does F.I.T.T. stands for?

___________________________________________________________
___________________________________________________________
___________________________________________________________
2. Do you need to strictly follow the F.I.T.T. principles in planning for
regular physical activity? Why or why not?
___________________________________________________________
___________________________________________________________
___________________________________________________________
 3. What are the activities that will improve the health-related fitness
components based on the F.I.T.T principle?
___________________________________________________________
___________________________________________________________
___________________________________________________________

Let’s Dig In

Directions: Read and understand each question. Then, give a

concise answer to the following questions.
1. Which of the principles tell us that training should be relevant to the
sports that you play?
___________________________________________________________
___________________________________________________________
___________________________________________________________

2. If a performer increases his training from twice a week to three times a

week which F.I.T.T. principle is affected?
___________________________________________________________
___________________________________________________________
___________________________________________________________
3. Which F.I.T.T. principle is affected by how long you train?
___________________________________________________________
___________________________________________________________
___________________________________________________________
4. Which F.I.T.T. principle relates to how hard you train
___________________________________________________________
___________________________________________________________
___________________________________________________________
 Let’s Apply

Name: ___________________________________________ Date: ___________________

Teacher: __________________________________ Year & Section: ________________

MY DAILY FITNESS PLAN

FITT Goals Frequency Intensit Type Time

y

Parts of the (Indicate Light, Form of (Total fitness

Fitness days of the Moderate exercises, plan not less
Plan week) to selected than 60
vigorous physical minutes)
activities

Warm-up

Work-out (Prioritize the

weakest
component
based on data)
1.

2.

3.

4.

5.

Cool-down
In your personal assessment, how will you rate your fitness program plan?
Check the appropriate column.

Criteria Yes No

1. My fitness goals are clear and achievable.

2. My fitness program plan covers the components of

fitness.
 3. My fitness program plan follows the necessary
fitness training principles.

4. My fitness program plan is well-written, organized,

and follows the right format.

5. My fitness program plan shows a monitoring tool to

track my progress and improvement.

6. My fitness program plan shows varied physical

activities that will truly develop my body.

Let’s Evaluate

Multiple Choice
Directions: Read and understand what is being asked. Then, encircle the letter
of your answer.
1. Which illustrates the meaning of progression?
a. Start fast to improve quickly.
b. Start easy and go for a long time.
c. Change from running to tennis.
d. Slowly increasing the amount of exercise.
2. What term refers to how often you exercise?
a. Intensity B. Frequency C. Duration D.Specificity
3. What term describes how hard you exercise?
a. Frequency B. Type C. Time D. Intensity
4. What physical activity principle suggests overloading, specifically
training a desired body part to improve?
a. Specificity B. Progression C. Intensity D. Individuality
5. What exercise does Physical Activity Pyramid represent that intends to
improve postural stability and balance?
a. Vigorous aerobics
b. Muscle fitness
c. Flexibility exercise
d. Vigorous sports and recreation
6. The amount of overload needed depends on what?
a. Sex B. Individuality C. Age D. None of the
above
7. How many minutes of physical activity does a teenager need?
a. 20 minutes B. 30 minutes C. 40 minutes C. 60 minutes
 8. Which is an example of moderate physical activity?
a. Golf B. Playing computer games
C. Dance aerobic D. Jogging
9. Which is an example of flexibility exercise?
A. Yoga B. Dance aerobic
C. Basketball D. Jogging
10 . Which of the following does not illustrate sedentary lifestyle?
a. Being inactive
b. Watching TV
c. Surfing the internet
d. Joining Zumba dance workout

References
K to 12 Physical Education and Health (H.O.P.E 1). (2016). SCOLAIRE
PUBLISHING
Development Team of the Module
Writer: DR. RENE H. HERMIDA
Editors:
Content Evaluator: JOCELYN P. TABIA, MPES
Language Evaluator: MARY JANE Z. BLANCO
Reviewers:
Illustrator: DR. RENE H. HERMIDA
Layout Artist: ERICSON S. CADDAUAN & MELANIE D. GATANELA
Management Team: DR. MAGAGRITO B. MATERUM, SDS
DR. GEORGE P. TIZON, SGOD Chief
DR. ELLERY G. QUINTIA, CID Chief
MR. SHOJI G. GERONA, EPS-MAPEH
DR. DAISY L. MATAAC, EPS-LRMS/ALS

For inquiries, please write or call:

Schools Division of Taguig City and Pateros

Upper Bicutan Taguig City
Telefax: 8384251
Email Address: [email protected]