LEARNING ACTIVITY SHEET IN HEALTH OPTIMIZING AND PHYSICAL EDUCATION 2

Worksheet No. _______ Quarter ________

Learner’s Name: ________________________ __

Grade Level/Section: _____________________ ____
Date: ________________ _____

I. LEARNING SKILLS
Sets FITT goals based on training principles to achieve and/or maintain HRF.
PEH11FH-IIi-j-7

II. INTRODUCTORY CONCEPT

Improving fitness is an important goal for achieving optimum health. If carefully planned,
performed, monitored and evaluated, positive health-related outcomes will be achieved and that
reduces their risks to acquiring health problems.
To maximize the results of a physical fitness program there is a need to be acquainted with the
Principles of Exercise and appropriate modification of the FITT- Frequency, Intensity, Type, and Time.

The Principle of Physical Activity

Overload Principle- this is the most basic principle that indicates in doing more than normal for
improvement to happen. In order for the skeletal muscles to get stronger, additional load must be
added and exerts greater than load what was used to.

Principle of Progression- it is a gradual increase in exerting effort or load that is done not too slowly,
nor too rapidly. These principle aid safe and effective results.

Principle of Specificity- this suggests that overloading must specifically trained a desired body parts
for it to improve. Use the appropriate exercise that directly improves your target muscles.

Principle of Reversibility- Development of muscle will take place if regular movement and execution
is done, and if activity ceases, it will be reversed. This shows that benefit and changes achieved from
overload will last only if training is continuous. The training effect is lost if the training is
disconnected.

The FITT Principle of Physical Activity

Frequency
The frequency of exercise refers to the number of times a physical activity is done in each
week. According to the American College of Sports Medicine guidelines, it is recommended to exercise
3-5 days per week and for more optimal results, exercise can be done in most days of the week with a
combination of light-moderate-vigorous activity.

Intensity
The rate at which the activity is performed is called intensity. It is also referred to as the
magnitude of the effort required to perform an activity or exercise. It describes how easy or how hard
a person has to work in a certain activity and it varies from one person to another. The determination
of intensity depends on some individual factors such as exercise experience, relative level of fitness,
and needs of fitness.

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 Type
The type of activity is determined by following the principle of progression and specificity. To
attain a higher level of fitness, select the type of activity that challenges the body to accept an increase
of work and that answers your need.

Time
Time is the duration or the length of session of a physical activity. It is inversely related to
intensity for the more intense a work is done, the shorter time it is performed.

Target Heart Rate

It is defined as the minimum number of heart beats in a given amount of time in order to reach the
level of exertion necessary for cardiovascular fitness, specific to a person’s age, gender, or physical
fitness.

Formula in getting your Target Heart Rate

1. Get the Maximum Heart Rate
MHR = 220 – (your age)
MHR = _____________________
*Maximum Heart Rate is the maximum number of beats made by your heart in 1 minute of
effort.
2. Determine the Heart Rate Reserve.
HRR = MHR – (Resting Heart Rate) (1 minute)
3. Take 60% and 80% 0f the HRR
a. 60% x HRR = ______________
b. 80% x HRR = ______________
4. Add each HRR to Resting Heart Rate (RHR)to obtain the Target Heart Rate (THR) range.
a. 60% HRR _____________ + (RHR) = __________________ beats per minute
b. 80% HRR _____________ + (RHR) = __________________ beats per minute

Therefore, your target heart rate is ______________ to ___________ beats per minute.
(4a) (4b)
(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 pump within the THR range)

III. ACTIVITIES
A. Practice Tasks

Activity 1. My Fitness Plan

A. Directions: Determine your weakest component and strongest component. Refer to your
results obtained during the self-testing activities. Rank them by writing 1-4, where 1 is the
weakest and thus, should be given top priority in making fitness plan.
Cardiovascular endurance (3-minute Step Test)
Muscular strength and endurance of arm (Push-up/flexed)
Flexibility of the hamstring muscles (Hamstring and Hip Flexor Test)
Flexibility of the shoulder muscles and joints (Zipper Test)

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 B. Following the fitness plan design shown below, select activities guided by the Principle of
Exercise and the FITT goals.

FITT Principle of Physical Activity

FITT Goals
Frequency Intensity Type Time
(Total fitness
Light,
Parts of the (indicate days of Form of exercises, selected plan not less
Moderate,
Fitness Plan the week) physical activities- than 60
Vigorous
minutes)
WARM-UP
(Prioritize the weakest component
based on the data in activity 1A)
WORK-OUT
a. __________________________
Activity/Exercises
b. __________________________
Activity/Exercises
c. __________________________
Activity/Exercises
d. __________________________
Activity/Exercises
e. __________________________
Activity/Exercises
COOL DOWN

Activity 2. My Daily Fitness Goal

Directions: Fill in your data
Schedule Resting Exercise Recovery
Remarks
Week 1 Heart Rate Heart Rate Heart Rate
Day 1
_______________
Day 2
______________
Day 3
______________
Day 4
_______________
Day 5
_______________

B. ASSESSMENT
Direction: Read and understand the questions. Select the letter of the correct answer. Write it on
your answer sheet.

1. The following are facts about FITT principle of physical activity, EXCEPT?
a. Jogging and running were part of the exercise program for developing flexibility.
b. Variation of activities is important to avoid boredom.
c. Frequency refers to how often you exercise.
d. All of the above
2. Zia would like to improve her abdominal muscle and tone her stomach. What exercise or
type of activity is suited to achieve her goal?
a. Climbing c. swimming

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 b. Curl-ups d. Walking
3. What FITT principle does item number 2 is referring to?
a. Frequency c. Type
b. Intensity d. Time
4. “Fitness will be lost if the training load is reduced”
a. Principle of Reversibility
b. Principle of Specificity
c. Overload Principle
d. Principle of Progression
5. Which is NOT TRUE about the Principle of Physical Activity?
a. Engaging in moderate to vigorous physical activity in different settings can help
avoid boredom, thus making activities more exciting and interesting.
b. FITT sets the guidelines in your physical activity program and used as basis for
your fitness routine for better results.
c. The less frequent an activity is done, the lesser the chances of fitness development.
Exercise execution is also relative to Intensity.
d. How hard or how easy the task is accomplished defines the magnitude of work,
referred to as Frequency.

IV. REFERENCE

Physical Education and Health: Learner’s Material, 2016. 30-36

How to Evaluate Your Maximum Heart Rate (MHR)? (2021, Mar. 10/9:21pm) Retrieved from
https://www.newfeel.co.uk/advise/how-evaluate-your-maximum-heart-rate-mhr-a_13102#:~:text=maximum
%20heart%20rate%20is%20is%20the,This%20is%20the%20procedure.t

Target Heart Rate for Exercise (2021, Mar. 10/9:29pm) Retrieved from
https://uihc.org/health-topics/target-heart-rate-exercise#:~.text=This%20specific%20type%20%exercise,%2C
%20gender%2C%20or%20physical%20fitness

V. REFLECTION
1. What’s the most important thing you learned today? Why do you think so?
2. What can/should you do on what you know?
3. What part of task did I like the most?

ANSWER KEY
Assessment
1. A
2. B
3. C
4. A
5. D

Prepared by:
SARAH PATRICIA S. CAMACHO

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 T-I

Quality Assured by:

IMELDA T. MENDOZA FRANKLIN O. ARCILLA

Master Teacher I Head Teacher III

Approved by:

JUAN S. TORREJA
School Principal II

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