Republic of the Philippines

Department of Education
Region I
SCHOOLS DIVISION OF ILOCOS NORTE

Physical
Education and
Health 11
Quarter 3 – Module 3:

MELC 03:

 Set (FITT) goals based on training

principles to achieve and/or maintain
your health-related fitness (HRF).
(PEH11FHIIi-j-7)

Prepared by:

ALLAN JOY C. CALVENTAS

Master Teacher I
Pasaleng National High School
Physical Education and Health- Grade 11
Quarter 3– Module 3: FITT Principle of Exercise on
Training Principles. First Edition, 2020

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Published by the Department of Education

Secretary: Leonor Magtolis Briones
Undersecretary: Diosdado M. San Antonio

Development Team of the Module

Writer: Allan Joy C. Calventas

Layout artist: Allan Joy C. Calventas
Editors: Thelma R. Sacsac,
Denzdy B. Santos
Management Team: Joann A. Corpuz
Joye D. Madalipay
Santiago L. Baoec
Gene A. Reginaldo
Jenetrix T. Tumaneng
Division Design and Layout Artist: Jannibal A. Lojero, Jimmy F. Dorupan

Printed in the Philippines by______________________________________

Schools Division of Ilocos Norte

Office Address: Brgy. 7B, Giron Street, Laoag City Ilocos Norte
Telefax: (007) 771-0960
E-mail Address ilocosnorte@deped.gov.ph
 11

Physical
Education and
Health
Quarter 3 – Module 3:

FITT Principle of Exercise on

Training Principles
Introductory Message
This Contextualized Learning Module (CLM) 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 with ease.

This CLM is composed of different parts. Each part shall guide you step-by-
step as you discover and understand the lesson prepared for you.

Pre-test is provided to measure your prior knowledge on the lesson. This will
show you if you need to proceed in 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 this module, you need to answer the post-test to self-check your learning.
Answer keys are provided for all activities and tests. We trust that you will be honest
in using them.

In addition to the material in the main text, Notes to the Teacher is also
provided to our facilitators and parents for strategies and reminders on how they can
best help you in your home-based learning.
Please use this module with care. Do not put unnecessary marks on any part
of this CLM. Use a separate sheet of paper in answering the exercises and tests.
Likewise, read the instructions carefully before performing each task.

If you have any question in using this CLM or any difficulty in answering the
tasks in this module, do not hesitate to consult your teacher or facilitator.

Thank you.
 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.

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-IIi-j-7);
2. apply the FITT principle in doing exercises into different individual
and dual sports; and
3. understand the importance of applying FITT principle in
doing exercise for different individual and dual sports.

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 What I Know

Activity 1. Diagnostic. Self-assess your knowledge and skills in

Physical Activity.
Do I know you?
Identify what individual or dual sport was described in each statement. Choose your
answer from the choices given below.

a. Badminton b. Table Tennis c. Lawn Tennis d. Arnis

e. Shot Put f. Javelin Throw g. Discus Throw h. High Jump
i. Long Jump j. 100m dash

1. Players need to jump as high as they can in order to win in this game.
2. Players throw a plate-like disc as far as they can in order to win in this game.
3. A racket was used by a player in hitting the ball towards his/her oppent in a
court with a measurement which is like a basketball court.
4. Players strike with each other using a padded stick.
5. Players need to run as fast as they can in order to win in this game.
6. Using a paddle-like racket, the players hit the ball while standing besides the
edge of a table.
7. Players must have to throw this long metal as far as they can in order to win
this game.
8. While players are playing, you would be able to see a bird-like thing flying
inside the court.
9. Players give their best to jump as far as they can in order to win in this game.
10. A metal ball is thrown by players as far as they can using only one hand.

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Lesson
FITT PRINCIPLE OF EXERCISE
2 ON 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. Badminton can help me improve my heart and lungs.

2. If I would like to improve my jumping ability in high jump, I
should be doing push up exercise.

3. Playing Table Tennis can help me improve the sahpe of my abs.

4. The biceps and triceps muscles of my arms are used in playing

Lawn Tennis therefore I need to engage my self more on jogging
exercises.

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
learning!

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 What is New
Activity 3. What do you think the people in each picture are
playing?

2. ___________________ 1. ___________________

3. ____________________ 4. ____________________

5. ___________________

4
 What is It

In this module, you will learn how to apply the FITT principle
of exercise in playiing different individual/dual sports. You will also learn
how to choose certain exercises for your chosen sports.

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.
In sports, this talks about how often do you practice for your chosen individual
sports.
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 your exercises or practices for your sports.
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. In sports, time talks about how long do you practice.
T – Type. This talks about the type of exercise you will do to help
you achieve your fitness goal. This talks about the exercise you do for your
chosen sports. These exercises maybe for your muscles (Anaerobic Exercise),
or for your heart (Aerobic Exercise).

Different Training Principles

1) Overload Principle - A basic principle that tells you that

you must perform exercise in greater than normal amounts (overload) to
get an improvement in physical fitness. In sporrts, aside from your warm ups
before the game, try doing some calisthenics or plymetrics.
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. For example, in Badminton, if you want to improve

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your backhand smash, then do some push ups to improve your biceps and triceps
muscles as well as as do practice activities that focuses on the development of your
backhand smash
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
that 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 Periodization – 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.

Anaerobic 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.

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 What’s More
Activity 4. Developing literacy skill.

Direction: Arrange the jumbled letters in colum B and answer the questions
in column A. Choose your answers from column B.

Column A Column B
1. Michelle told me that she works  ECENYFURQ
on her exercise every 5-6 o’clock  ETIM
in the morning. With this  PYTE
statement, she is referring to?  NETSYINIT
2. James says, he is having an  IPCIFITYSCE
exercise which is good for the  VEROCERY
heart. He is referring to what?
3. Jane asked you if how often do
you practice in your Table Tennis.
With this, she is referring to
what?
4. Shane wanted to improve the power of
his arms as he hit the shuttlecock
towards his oppnent that is the reason
why he is having his push ups. In this
way, he is applying what principle?
5. Your friend asked you if how hard
is you practice. Your friend is
referring to what?.

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 What I have Learned
Activity 5:

Directions: Using the table below, I would like you to create your
own exercise plan for an individual or dual sport using the FITT
Principle of Exercise.

TABLE 1

EXERCISE FOR MY INDIVIDUAL/DUAL SPORTS

FREQUENCY

INTENSITY

TYPE

TIME

What I Can Do

Activity 6: Essay: Do it and Reflect! With the exercise plan that you have
made ,I would like you perform it and later on, give 5 or more importance of
doing the FITT Principle of Exercise in having an exercise for your chosen
sports.

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 Assessment
Activity 7. Summative.
I. Identify what principle of exercise is shown in each statement.
Choose your answer from the choices given below. Write the
letter that corresponds to your answer on your activity sheet.

1. Aj performed more practices in Lawn Tennis greater than normal practices

he has been doing.
a. Overload Principle b. Principle of Reversibility
c. Principle of Recovery d. Principle of Specificity
2. Henry wanted to develop his reaction time in playing Badminton which is
the reason why he plays against the wall by hitting the shuttlecock as
hard as he can so the shuttlecock would return to him in a fast way.
a. Overload Principle b. Principle of Reversibility
c. Principle of Recovery d. Principle of Specificity
3. Jane’s schedule of workout exercises is every Monday, Wednesday,
and Friday making sure she has a rest day.
a. Principle of Periodization b. Principle of Reversibility
c. Principle of Recovery d. Principle of Progression
4. Coach Joy made a training program at regular time intervals to
bring about optimal gains and to optimize training during
long periods of time.
a. Principle of Periodization b. Principle of Reversibility
c. Principle of Recovery d. Principle of Progression
5. Shenie got sick for the whole week and she was not able to do her
daily practice in Table Tennis and she lost nearly 10% of your
aerobic fitness and her strength declined.
a. Principle of Periodization b. Principle of Reversibility
c. Principle of Recovery d. Principle of Progression

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I I . Identify what principle/s of the FITT is missing in each
statement. Choose your answer from the choices given below
each item. You may write one or more answers provided that they are all really
missing.

6. Every 5-6 p.m., Freddie goes to the stadium for a jogging to improve his
carduvascular endurance in playing Lawn Tennis.
a.Frequency b.Intensity c. Type d. Time
7. Sherwin is having 30 push ups within 45 seconds to improve his biceps
and triceps power.
a.Frequency b.Intensity c. Type d. Time
8. Jane is having her brisk walking every morning from 5:30 AM to
6:30 AM.
a.Frequency b.Intensity c. Type d. Time
9. Anne is working on her arm muscles doing 10 pull ups.
a.Frequency b.Intensity c. Type d. Time
10. James is having his jogging for 2 kilometers.
a.Frequency b.Intensity c. Type d. Time

Additional Activities

Activity 8. Differentiated/ICT Integration. Directions: Go online or

offline!
Now that you already know things regarding the principles of recovery and
progression, what is your stand or opinion with regards to the trend that is
happening right now on the “24 push ups in 30 days challenge” where in
each participants will perform 24 push ups everyday from day 1 up to day 30
of the said challenge? You may give your opinion to me through a recorded
video and send it to my messenger, or you can write it on a 1 whole sheet of
paper

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 11
Activity 1
1. H
2. G
Activity 5
3. C
Answers may vary
4. D
5. J
Activity 6
6. B
Answers may vary
7. F
8. A
Activity 7
9. I
1. A
10. E
2. D
3. C
Activity 2
4. A
1. True
5. B
2. False
6. B
3. False
7. A
4. False
8. B
5. True
9. A, D
10. A,D
Activity 3
1. Billiards
Activity 8
2. Bicycling
Answers may vary
3. Lawn Tennis
4. Table Tennis
5. Badminton
Activity 4
1. TIME
2. TYPE
3. FREQUENCY
4. SPECIFICITY
5. INTENSITY
Key Answer
.
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

For inquiries and feedback, please write or call:

Schools Division of Ilocos Norte – Curriculum Implementation Division

Learning Resource Management Section (SDOIN-CID LRMS)

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Telefax : (077) 771-0960
Telephone No. : (077) 770-5963, (077) 600-2605
E-mail Address : sdoin.lrmds@deped.gov.ph
Feedback link: : https://bit.ly/sdoin-clm-feedbacksystem

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