Colegio De Santa Ana

Sta. Ana, Taguig City

SY 2020 – 2021

MODULE in H.O.P.E 1
Teacher(s): School-based – Email: First Quarter-SY 2020-2021

LEARNING STANDARDS:
Demonstrate understanding to the learners to adopt an active life for fitness and lifelong health. The knowledge, skills, and understanding that include physical and
health literacy competencies support them in accessing, synthesizing and evaluating information; making inform decision, enhancing and advocating their own as well as
others’ fitness and health.

CONTENT Standards: PERFORMANCE Standards:

Demonstrates understanding of fitness and exercise in optimizing one’s health as Leads fitness events with proficiency and confidence resulting in independent
a habit; as requisite for physical activity assessment performance, and as a career pursuit and in influencing others positively.
opportunity.

TOPIC OUTLINE
MODULE NO. LESSONS COVERED NUMBER OF DAYS
1 Self-testing activity to be physically fit
2 Principle of Physical Activity and the FITT
3 Exercise for fitness: Heart rate, Rate of perceived exertion and Pacing
4 Moderate – Vigorous Physical Activities

TOTAL NO. OF DAYS

 MODULE NO.2: Principle of Physical Activity and the FITT

Name: ________________________________________ Module #______ No. of Days______

Grade & Section: _______________________________ Teacher: _______________________

Topic Learning Competencies Learning Learning Concepts Learning Activities Assessment Reflection/Synthesis/Closure
Resources/Materials

Health Distinguishes aerobic from Power point This course on exercise for fitness Class discussion Worksheets How can this activity plan
Optimizing muscle-and bone strengthening presentation enables the learner to set goals, help you to maximize your
Physical activities monitor one’s participation in free time?
Education Module aerobic and muscle- and bone-
(H.O.P.E) 1 Relates health behaviors (eating strengthening activities and
habits, sleep and stress Worksheet constantly evaluate how well one
Aerobic management) to health risks has integrated this into one’s
activities factors and physical activity Web link from the personal lifestyle.
assessment performance internet
Muscle and
bone Recognizes the role of physical
strengthening activity assessments in managing
activities one’s stress
(resistance
and training) Self-assesses health-related
fitness (HRF). status, barriers to
physical activity assessment
participation and one’s diet

Sets Frequency Intensity Time Type

(FITT) goals based on training
principles to achieve and/or
maintain health-related fitness
(HRF).
 MODULE No. 2
Principle of Physical Activity and the FITT

Objectives:
1. Correlate 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. Actively and willingly respond to the activity.

What are the factors that

should be considered when
designing a personal
fitness program?

The Principles of Physical Activity

1. Overload - this is the most basic principle that indicates
doing more than normal for improvement to happen.
For example, if a football player's goal is to improve upper
body strength, he would continue to increase training weight
loads in upper body exercises until his goal was achieved.

2. Progression - it is a gradual increase in exerting effort or load

that is done not too slowly, nor too rapidly. The Principle of
Progression makes us realize the need for proper rest and recovery.

3. Adaptation – Principles that emphasizes the body’s increasing ability to cope with the load being brought
about by the training program.

4. Specificity – Principles that indicates a need for a specific type of exercise to improve each fitness
components or fitness of specific part of the body.

5. Rest and Recover – Principle that indicates that is important to allow time for recuperation after
overload.

6. Reversibility - this shows that benefit and changes achieved from overload will last only if training is
continuous. The effect of training is discontinued. Athletes lose the effects of training after they stop
working out; however, the detraining effects can be reversed when training is resumed. In short,
detraining starts to occurs within a relatively short time period after training ceases.

The FITT Principle of Physical Activity

1. Frequency - refers to the number of times a physical activity is done in each week.
2. Intensity - 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 - it 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 need.
4. Time - the duration or the length of session of a physical activity.

Task 1: My Target Heart Rate (to determine the intensity level 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: ___________________

Grade Level/Section: ______________________________

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

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.
Task 2: Goal Setting – My Fitness Plan
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 account your Target Heart Rate range.

Name: __________________________________ Date: ___________________

Grade Level/Section: ______________________________

MY DAILY FITNESS PLAN

FITT Goals Frequency Intensity Type Time

Parts of the Fitness (Indicate days of Light, Moderate to Form of exercises, (Total fitness plan not less
Plan the week) vigorous selected physical activities than 60 minutes)
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? Copy the table in a sheet of
paper/notebook and 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 follow 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.