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10
PHYSICAL EDUCATION
Quarter 4 - Module 1
Week 1 : FITT Principle

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 Alpha Tested bythe Development Te
Physical Education – Grade 10
Alternative Delivery Mode
Quarter 4 – Module 1: FITT Principle
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: Susette B. Saplad

Content Editors:
Language Editor:
Illustrator: Amsther Dale F. Paraiso
Layout Artist: Susette B. Saplad
QA Evaluator:
Moderator:
Management Team: Marilyn S. Andales, EdD, CESO V – Division Superintendent
Anelito A. Bongcawil, EdD, CESO VI – Assistant Schools Division Superintendent
Fay C. Luarez, EdD, PhD, TM – Assistant Schools Division Superintendent
Lorenzo M. Dizon, EdD, CESO VI – Assistant Schools Division Superintendent
Mary Ann P. Flores – Chief CID
Isaiash T. Wagas – EPS LRMS
Nenita G. Jaralve – EPS MAPEH

Printed in the Philippines by

Department of Education – Cebu Province Division
Office Address: IPHO Bldg., Sudlon, Lahug, Cebu City
Telefax: 032- 2556405
E-mail Address: [email protected]

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 Alpha Tested by the Development Te
What I Need to Know

This module was designed and written with you in mind. It is here to
help you master FITT Principle. The scope of this module permits it to be
used in many different learning situations. The language used recognizes
the diverse vocabulary level of students. The lessons are arranged to follow
the standard sequence of the course. But the order in which you read them
can be changed to correspond with the textbook you are now using.

The module contains Lesson 1– FITT Principle

MELC: engages in moderate to vigorous physical activities for at least 60

minutes a day in and out of school (PE10PF-IVc-h-45)

After going through this module, you are expected to:

1. discuss how FITT principle is applied to physical activities;
2. apply fit principle in a personal exercise routine; and
3. display interest in becoming physical ly fit and healthy through
applying FITT principle diligently.

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 Alpha Tested by the Development Te
What I Know
MULTIPLE CHOICE
Directions: Read the statements carefully and choose the letter of the best
answer. Write the chosen letter on a separate sheet of paper.
1. It refers to how often you exercise.
A. Type C.Intensity
B. Time D.Frequency
2. It refers to the number of minutes or hours you spend in exercising.
A. Type C. Intensity
B. Time D. Frequency
3. It is a way to ensure that the exercise routine is effective.
A. FITT principle
B. Sports training
C. Functional equipment
D. Appropriate clothing and protective gears
4. When a person says he will perform jogging, weightlifting, and
stretching it refers to what FITT principle?
A. Type C. Intensity
B. Time D. Frequency
5. A beginner is recommended to perform light to moderate exercises and
moderate to vigorous as time progresses. This statement refers to
what FITT principle?
A. Type C. Intensity
B. Time D. Frequency
6. Every effective exercise program should start a proper warm up and
end with cool down activities to lessen potential risk of injuries.
A. True C. Maybe
B. False D. All answers are correct
7. Liza a 16-year old student is cautious in terms of her physical activity.
She calculated first her MHR so that she can monitor how intense she
would get in her routine. What is Liza’s MHR?
A. 195.8 C. 201.8
B. 198.8 D. 204.8
8. As an athlete Rex see to it that he has enough intake of nutritious
foods so as to ensure safety. Alpha is a struggling beginner to exercise
because she used to be in a sedentary lifestyle.
A. They both need the same amount of exercise and foods to eat.
B. Both are competent and capable in their exercise routine.
C. They differ in the demands for food and exercise.
D. Both students are very strong and healthy.

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 Alpha Tested by the Development Te
9. Which of the following sentences is correct?
A. Improving the four health - related components will increase
lean body mass and decrease fat mass therefore the risk of
diseases is reduced.
B. Applying FITT principle to all health - related components is
excellent because the progress of the exerciser will also be great.
C. Careful planning and designing of the exercise routine are
important so that your grade in PE will reach at its peak.
D. Ideally strength/ endurance training must be undertaken daily
to ensure utmost and effective results.
10. Why is FITT principle important?
A. To ensure effective and efficient exercise program.
B. In order that everybody can experience how is it performed.
C. So that those who have bought equipment will be able to
maximize its use.
D. Because FITT principle is one element of exercise that should be
mastered for growth and development.

Lesson
FITT Principle
1
FITT Principle is an effective procedure to implement an exercise
program. It is very helpful when you want to strengthen your cardiovascular
system, increase your range of motion, and when you want to tone up and
shape your muscles. According to Morton et .al (2019), in order to achieve
muscular hypertrophy (increase in muscle mass), one should diligently
practice and increase training frequency as well as its difficulty. FITT is also
an effective exercise for cardiovascular, after a week of implementing FI TT,
you will feel the difference of your body not only the physical appearance but
most importantly the function of the different systems in the body. It can
also help not only the healthy ones but also those who are suffering from
diseases. According to B illinger et.al. (2015) exercise training is a helpful
therapy for patients as long as there is diligence in using FITT principle.

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 Alpha Tested by the Development Te
What’s In
FITT principle can be applied in different physical activities. Any form
of exercise like dancing and other r ecreational activities can develop your
physical well-being if FITT is applied diligently.

Let us review the dance lesson we had last quarter through answering
the activities below.

ACTIVITY 1

Directions: Identify the dance terms described in each question. Write your
answer on a separate sheet of paper.
1. It refers to dance styles that are performed in streets, dance parties,
parks, school yards, etc.
2. It is a creative way of making geometric shapes for the right angle
using the body parts.
3. It is a rave and club dance with the basic movements are a fast heel -
and-toe action.
4. It is a dance style based on the technique of quickly contracting and
relaxing muscles to cause a jerk in a dancer’s body.
5. It is a dance style that includes body spins and rotations, also called
break-dancing.

ACTIVITY 2
Directions: Answer the following questions by explaining using your own
words. Write your answers on a separate sheet of paper.

1. How were you able to apply FITT in the previous dance activities?
2. Why is FITT principle important?
3. Is the FITT principle applied in the exercise program enough to
become a healthy individual ready to fight any virus that may come,
especially the covid-19?

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What’s New
ACTIVITY 1

Directions: In the table below, write an information regarding each letter of

the FITT principle.

F
I
T
T

ACTIVITY 2
Directions: Using a symbol, illustrate your idea about FITT principle. You
can use your coloring materials to enhance your drawing.

What is It

FITT Principle

FITT means Frequency, Intensity, Time, and Type. These are the
important components of an effective exercise program. A well - planned
exercise/ physical activity program shows how often (frequency), how hard
(intensity), how long (time) a person exercises and what kinds of exercises
(type) he does.
Frequency- refers to the number of times you
exercise or how often you perform the
exercise in a week.
Intensity- refers to how strong and vigorous
the exercise undertaken or how hard you
exercise.
Time- refers to the number of minutes or
hours you spend during exercise or how long
you exercise in a day.
Type- refers to the variety of exercise
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 Alpha Tested by the Development Te
undertaken or the kind of exercise you do.
There are some factors to consider in developing an exercise program.
These are the following: present fitness level, age, health, skills, interest, and
availability of time. FITT components may differ in every individual
depending on the fa ctors mentioned above. Example, an athlete who is
preparing for a competition may have a different program compared to an
individual whose purpose is just to stay fit from an inactive lifestyle.
Applying FITT Principle

Before plotting your program, you nee d to identify first what is your
purpose of exercising? According to FITT principle, exercise program should
include exercises and activities that will enhance and develop health - related
fitness components:

✔
Cardio-respiratory endurance (CRE)

✔
Muscular strength/ endurance (Resistance)

✔
Flexibility (Stretching)
Each session should start with a warm - up and end with a cool down.
Rest and recovery should also be considered so as not to fatigue and ruin
your muscles. These are important as the exercise and sh ould equally be
placed between workouts. The harder the exercise is, the longer the time for
recovery should be required. Same thing with the newer the exercise to your
body, the longer time required for recovery.
Safety precautions should also be conside red in order to avoid injuries
and accidents. Applying FITT principle to all health - related components is
not realistic so as a beginner, start with one or two components then add
another later as time progresses and new behaviors are adopted (became a
habit). Here are the standard recommendations in using FITT principle.
FITT for Cardio-respiratory Endurance
Frequency Intensity Time Type
5 to 6 times light to moderate, 30 to 60 running, walking, cycling,
a week or 60 -75% heart minutes or swimming, rowing, stair -
rate more climber, elliptical trainer,
etc.

Safety Considerations
● Learn how to compute the target heart-rate zone.
⮚ Target heart- rate zone (THR)
Range from Maximum Heart Rate (MHR) x 60% to Maximum Heart
Rate (MHR) x 90%

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● Repetitions: Perform 6 to 20 repetitions (16 to 20 = endurance, 10 to 16 =
strength/ endurance, 6 to 10= strength). Cycle all 3 repetitions ranges -
1st month for endurance, 2 nd month for strength/ endur ance, 3 rd month
for strength, and so on.

Safety Considerations
● Ask for guidance from the expert like a PE instructor, or gym instructor.
● Add a general warm up before engaging to resistance training.
● Be sure that a capable instructor shows how to execute the exercise
correctly. Good form lessens the risk of injury and routes to faster gains
in muscle size and strength.
● Before manipulating equipment like free weights, bars, and plates,
beginners should consider using body weights exercises and cable
machine exercises until they have mastered proper technique and have
established that they can stabilize their core effectively.
● Wear appropriate clothing and protective equipment. Example : gloves to
lessen risk of blisters. Workout shoes provide a stable base from which to
exercise.
● Check all equipment before using it. Do not use a piece of equipment
that seems there’s something wrong.
● Remember to secure weight plates with safety collars.
● Don’t hold your breath while lifting weights. In general, breathe out while
tightening the muscle, and breath in when lowering the weights.
● Don’t straighten a joint completely.
● Work on big muscle groups first before the small ones.
● Do multi-joint exercises before single-joint exercises.
● Shape up the core area last.
● Don’t work the same muscle or muscle group 2 days in succession.
● Choose to stand on a non-slip surface to avoid slipping or falling.
● When a “spotter” is needed, check with the instructor regardin g safety
and proper technique.
● Do not continue if an injury occurs or if pain is felt and consult a doctor
for diagnosis and treatment. Understanding the difference between
muscle fatigue and pain is important.
● Always control the fastness of the lifting an d lowering. It is recommended
that 1 repetition should take approximately 4 to 7 seconds to complete.
Avoid jerky movements.

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 Alpha Tested by the Development Te
FITT for Flexibility
Frequency Intensity Time Type
5 to 7 times a Slow, easy, relaxed to 15 to Static and passive.
week, stretching improve flexibility and 60 To see permanent
when done range of motion you minutes change of flexibility
properly is should do your , and and improved
relaxing and stretching at a low each range of motion,
therapeutic, this intensity. Move into stretch the best types of
will help you stretch position and as should stretching to use
recover from soon as you feel tension be held are long -hold static
other activities so within the muscle group, for 40 stretching, passive
this can be added stop. If it’s hurting or to 60 (or assisted)
in the daily painful, you’ re doing it seconds stretching.
routine. incorrectly. .
Note: If a workout session includes a CRE session and a resistance training
session, stretching is best left to the end of the entire exercise routine.
Stretching can also be used for other activities like warming up and cooling
down.
Safety Considerations
● Bear in mind that a stretch should not be painful, it should be mild and
tender
● Don’t bounce while doing the stretch.
● Hold a stretch for 30 seconds to feel the tension.
● Breathe naturally.
● Concentrate on the muscles intended to be stretched as well as the tight
postural muscles.
BMI and Weight Management

Applying FITT principle to exercise routines ensure normal body mass

index and controlled weight.
Why do we have to monitor our BMI and our weight? According to
research people with uncontrolled weight and high BMI are prone to diseases
such as diabetes, cardiovascular disease and cancer. Since most of the
Filipinos now live in sedentary lifestyle because of online games plus the
pandemic, it’s not yet too late to start our monitoring and controlling of our
weight. Fruh (2017), concluded that modest weight loss in 5% to 10% range
of obese people significantly improve health - related outcomes. Strategies
like goalsetting and FITT greatly improve success weight management
program. This proves that we only need our determination and will power to
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 Alpha Tested by the Development Te
apply FITT in our exercise program diligently coupled with proper nutrition
because we will also be dehydrated and exhausted without proper and
nutritious foods.
Let us review how to compute our BMI and its classification . Body Mass
Index (BMI) is equal to weight in ki lograms divided by height in meter
squared. This is the illustration below.

BMI= Weight kg/ Height m2 BMI Classification

= 50 kg/ 1.552 Below 18.5 Underweight
= 50/ 2.40 18.5- 24.9 Normal
= 20.83 Normal
25.0- 29.9 Overweight
30.0- above Obese

(Source: Physical Education and Health 10 Learner’s Material)

What’s More

ACTIVITY 1

Directions: Perform a short physical activity and compute your BMI

according to the formula and write your classification. Follow
the procedure below.
1. Do a 10 - minute warm -up exercise. Remember to wear proper attire
for better performance and to avoid injuries.
2. Using the weighing scale and tape measure, take your weight and
height.
3. With BMI formula, compute your BMI and find o ut your classification
based on the BMI Classification Table.
ACTIVITY 2

Directions: With the result in activity 5, answer the following questions:

1. Based on the result of your BMI computation, which classification do

you belong?
2. What are the factors that that affect your BMI?
3. What do you think is the recommended exercise program using FITT
principle that fits your status? Explain.

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 Alpha Tested by the Development Te
What I Have Learned

ACTIVITY 1

Directions: Find out what FITT principle is illustrated in each statement.

1. Sheila does regular exercise for her health, she scheduled it 4 times a
week.
2. Jade always see to it that he will be able to stretch and move his body
in 60 minutes a day.
3. Dancing and stretching are among the physical activities I perform.
4. You will really breathe hard er when you engage in a vigorous physical
activity.
5. If are not yet oriented and familiar with difficult and hard exercises,
you can start with the light and easy ones.

ACTIVITY 2

Directions: In a minimum of 3 sentences and a maximum of 5 sentences,

write your understanding about the lesson. Rate yourself with
the given rubric.

Rubric:
Very Good (5) Good (4) Fair (3)
Shows deep Shows Shows a little
understanding understanding understanding
on the topic. on the topic. on the topic.

10

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 Alpha Tested by the Development Te
What I Can Do
With the learnings from this lesson and the previous ones, plan out
carefully an exercise program for yourself and encourage your family
members to the same.

ACTIVITY 9

Directions: Create an exercise program considering all the factors that may
affect your schedule as well as your health status and your BMI.
Highlight the FITT principle in your program. Use the given
template for your reference. Frequency is answered for you.
FITT Cardiorespiratory Flexibility Muscular
Endurance Strength/Endurance

Frequency 4 days per week 3 days per week 3 times per week

Intensity

Time

Type

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 Alpha Tested by the Development Te
Assessment

Directions: Read the questions below and choose the letter of your
answer. Write the letter of your choice on separate sheet of paper.
1. It refers to the duration or how long you exercise.
A. Type
B. Time
C. Intensity
D. Frequency
2. It is a method to ensure that the exercise routine is effective.
A. FITT principle
B. Sports training
C. Functional equipment
D. Appropriate clothing and protective gears
3. It means the number of times you perform the exercise per week.
A. Type
B. Time
C. Intensity
D. Frequency
4. It refers to jogging, running, and swimming, etc.
A. Type
B. Time
C. Intensity
D. Frequency
5. 60 minutes a day is recommended to engage physical activities. This
statement refers to what FITT principle?
A. Type
B. Time
C. Intensity
D. Frequency
6. People who are obese no longer have the chance to become physical
fit even if they will diligently exercise and follow FITT principle.
A. True
B. False
C. Maybe
D. All answers are correct
7. Liza a 16 -year old student is cautious in terms of her physical
activity. She calculated first her MHR so that she can get her Target
Heart Rate zone (THR) to monitor the intensity of her exercise. What
is her THR?
12

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 Alpha Tested by the Development Te
A. 115.27 to 173. 58
B. 117.48 to 176.22
C. 119.69 to 178.70
D. 121.45 to 180.36

8. FITT principle is helpful to ensure change and improvement to one’s

health and body, thus, it is important t o design it with utmost
considerations in different factors affecting you. Which statement
below is true about the FITT principle?
A. The exercise routine must be patterned to a competent and
successful athlete ensuring success also to the one who will
implement it.
B. The exercise routine is personal since each of us is unique and
each of us has different health situations.
C. FITT should be designed well with the program regardless if it
will be followed diligently or not.
D. Exercising without FITT is effective as well.
9. When you are engaged in a vigorous physical activity, how will you
describe yourself?
A. Breathing normally. It very easy to talk.
B. Your rate of breathing increases lightly but it is still easy to
talk.
C. You are breathing heavily, but you do not hear yourself
breathe.
D. Your breathing is labored. It is difficult to talk.
10. Which of the following component s should be exercised daily
in a slow and controlled movement?
A. Cardiorespiratory Endurance
B. Muscular Endurance
C. Muscular Strength
D. Flexibility

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 14

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 Alpha Tested by the Development Te
References
Book

Teacher’s Guide for PE and Health Grade 10. 2015. Department of Education.

Journal

Billinger, Sandra A., Pierce Boyne, Eileen Coughenour, Kari Dunning, and Anna
Mattlage. 2015. "Does aerobic exercise and the FITT principle fit into stroke
recovery?." Current neurology and neuroscience reports 15, no. 2: 519.
Fruh, Sharon M. "Obesity: Risk factors, complications, and strategies for
sustainable long ‐term weight management. 2017. " Journal of the American
Association of Nurse Practitioners 29, no. S1: S3-S14.
Morton, Robert W., Lauren Colenso -Semple, and Stuart M. Phil lips. 2019 .
"Training for strength and hypertrophy: an evidence -based approach." Current
Opinion in Physiology 10: 90-95.

For inquiries or feedback, please write or call:

Department of Education – Region VII, Division of Cebu Province

Office Address: IPHO Bldg., Sudlon, Lahug, Cebu City
Telefax: (032) 2556405
Email Address: [email protected]

15

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Strictly for students use only of the Division of Cebu Province. DO NOT share to other divisions and other teaching or non-teaching personnel. Any violation will be dealt with accordingly. Beta evaluation is still pending.