XAVIER HIGH SCHOOL

POB. MABUHAY, ZAMBOANGA SIBUGAY

Activity-Based Learning Sheet

1st Quarter SY 2020-2021

Subject: Physical Education and Health 1 Guro: Gng.GELITA A.

CONTURNO
Grade Level: 11 St. Dominic / St. Therese Consultation Schedule:
FRIDAY
Activity Sheet No.: 1 Week No.: 2
Schedule Days: TUESDAY Contact Number:
09489201571
Topic: How to design a workout program

Learning Intent:
• Create program following the FITT principle

Fousing Activity:
Direction: Answer the given questions and write it on your P.E. and Health 1
notebook.
A. Describe healthy eating behaviour.
_______________________________________________________________
_______________________________________________________________
_______________________________________________________________
_______________________________________________________________
_______________________________________________________________
_______________________________________________________________
____________________________________________ .

B. Give one health risk factor and describe its effect to our health.
_______________________________________________________________
_______________________________________________________________
_______________________________________________________________
_______________________________________________________________
_______________________________________________________________
_______________________________________________________________
____________________________________________ .

Learning Eperience:
A. Guided Instructions

How to Design a Workout Program

Health Behaviors
Health behaviors, such as eating habits, sleeping regularly, and managing
stress, play an important role in your fitness and health. Related to these are
certain health risk factors. All of these affect your total physical activity
performance.

Health Behaviors, health Risk Factors, and Physical Activity (PA)

Performance

Health Behaviors

Health Behaviors that affect health come from good eating habits, getting
enough sleep, and the ability to manage stress.
1. Eating Behavior
One receives proper nutrition through the care we give to our diet. The
caloric daily requirement of an average teenager is approximately 2200
calories a day. This should come from choice of foods that will provide
proper sustenance for the body. Minerals such as iron, iodine, and zince are
trace elements found in green leafy vegetables, seafood, liver, and cereals.
Iron can also be found in meat, fish, chicken, and whole grain, and enriched
breads and cereals. Other vitamins can be found from these soures.

Carotene Dark green and orange vegetables

(e.g., spinach, carrots, sweet
potatoes, and cantaloupes)
 Vitamin B1 Meat, grain, cereals, broccoli
Vitamin B2 Fish, meat, liver, cheese, and green
vegetables
B-complex Fish, lean meat, nuts, grain products,
and legumes
Vitamin C Fruits, especially citrus
Potassium Fruits, (e.g., banana, melon, and
citrus), vegetables (e.g., green and
leafy vegetables and broccoli),sweet
potatoes, and legumes

We should be careful in what we eat to get enough and proper nutrition. Iron
produces haemoglobin, a substance that carries oxygen throughout the whole
body. Carotene helps for good eyesight. Vitamin B1, called Thiamine, helps
give energy. Vitamin B2, called Riboflavin, has an important function in the
chemical reactions of the body. Niacin, a B-complex vitamin, is responsible
for the release of energy for carbohydrates, fats and proteins. Ascorbic acid, or
vitamin C, is important in maintaining tendons, ligaments, and other supportive
tissue. Another function of vitamin C is that it helps in the easy healing of
wounds, and in the repair of broken bones as well. Potassium, together with
sodium, are minerals called electrolytes which carry impulses for the cells of
the body to communicate. These minerals help in maintenance of proper fluid
balance, as well as in the contraction and relaxation of the muscles.
Conversely, a deficit of these minerals wiil affect the nervous and muscular
system, resulting in reduced performance and cramps. With a proper diet, all
these functions will be normal and healthy.
2. Sleep
Rest, sleep, and relaxation are important in maintaining one’s health as well.
Approximately, eight hours of sleep is needed by an individual. However,
young children tend to sleep a bit more and even take short naps, while older
people tend to have shorter sleeping hours. Sleep removes fatigue. It is also
during sleep that muscle repair occurs.

3. Stress Management
Stress is experienced when demands are placed on someone who finds it
hard to comply with these demands. Events such as death in the family,
divorce, job-related concerns, and other problems may cause stress. Post-
traumatic stress is stress caused by an unnaturally traumatic experience,
leading to the disruption of a person’s ability to cope and function
effectively. Chronic stress occurs when someone experiences repeated
and continuing demands that inhibit the person’s functions. Exercise
relieves stress and reduces anxiety and depression as well. It serves as a
diversion for a person to relax. Feelings such as anger, fear,and
frustration are also reduced with exercise.

Health Risk Factors

There are several known risk factors to wath out for. These are Family
history, cigarette smoking, hypertension (or high blood pressure),
hypercholecterolemia (or high holesterol count), impaired fasting glucose
levels (High blood sugar levels), obesity, and sedentary lifestyle (Physical
inactivity).

Physical Activity Performance

Physical ativity performance is directly related to eating behaviors, sleep
relaxation, stress management, and health risk factors. Proper eating
behaviors affect one’s physical performance levels as nutrition affects
energy systems directly. Sleep and relaxation function to relieve fatigue.
Another way to recuperate from fatigue, is to perform well in physical
activities. Eerccise relieves stress in many ways, as well as reduces health
risks such as hypertension, hypercholesterolemia, high blood sugar, high
blood pressure, and obesity. It also reverses the sedentary lifestyle.

Types of eating (Fueling for Performance, Emotional Eating, Social

Eating, and Eating while Watching Television or Sports Events)

There are several types of eating. Athletes usually practice proper

nutrition through this type of eating called fuelingfor performance. In
this type of eating, the athlete carefully selects food that is beneficial for
the sport that he/she is preparing for. Today, carbohydrate-loading is
popular to some athletes. An athlete who engages in carb- or carbo-
loading is popular to some athletes. An athlete who engages in carb-or
carbo-loading makes sure that he or she eats an ample amount of
carbohydrates so to be prepared to participate in strenuous activities
like aerobics and marathon.
On the other hand, emotional eating, social eating, and eating while
watching are types of unhealthy eating. Emotional eating occurs when a
person, in an effort to relieve stress and negative emotions due to
certain life events, transforms eating into an outlet. While it may relieve
a certain level of stress, ecessive emotional eating could lead to fat
deposits. Social eating, such as eating in parties or other gatherings, may
impel a person to overeat as parties usually extend for hours. Besides
hefty servings and proportions, party food are more appetizing than
regular meals. Eating in front of the television or while watching sports
events may yet be another cause of unchecked diet.

How to design a Simple Workout Program

A simple workout program involving aerobic and strengthening exercise
can be desgined by anyone. As a general rule, a workout consists of the
following parts:
1. Warm-up - 5 to 15 minutes
2. Stretching routine -5 to 10 minutes
3. Aerobic exercises or routine - minimum of 20
minutes
4. Strengthening exercises or routine - minimum of 10
minutes
5. Cooldown phase - 2 to 3 minutes
6. Cooldown stretching routine - 5 to 10 minutes

Keep in mind that for a workout program to progress steadily, you

must record your exercises so that you can refer to them later in
adjusting yout FITT levels.

Various Axial Movements and Dance Steps for Aerobic Routines

Combinations of arm (axial) ad leg movements make aerobic routines.
These routines are usually accompanied by music and incorporate
certain choreography that repeat or vary. Step aerobics, or using a
“Step” or an elevated platfor, provides a list of leg movements and
arm movements for use in combination moves.

Leg Movements
1. Basic
2. V-step
3. Alternating basic
4. Alternationg v-step
5. Knee lift
6. Alternating knees lifts
7. Hamstring curls
 8. Alternating curls
9. Kicks
10. Alternating kicks
11. Side lifts
12. Alternating side lifts
13. Hip lift or glute lift
14. Alternating hip or glute lifts
15. Lunge
16. Turn step
17. Straddle down
18. Over the top
19. Repeaters
20. Diagonal or corner to corner
Arm Movements
1. Bicep curls
2. Alternating bicep curls
3. Hammer curls
4. Tricep kickbacks
5. Low row
6. Upright row
7. Frontal raise
8. Lateral raise
9. Frontal pull
10. Overhead pull
11. Arm circles
12. Shoulder punch
13. Overhead press
14. Pec press
15. Double side out
16. Slice
17.
Checking for understanding:
Direction: Answer the following questions concisely and write your
answer on the worksheets.

A. Describe the practice of fueling for performance.

_________________________________________________________
 _________________________________________________________
_________________________________________________________
_________________________________________________________
_____________________________.

B. What is emotional eating?

_________________________________________________________
_________________________________________________________
_________________________________________________________
_________________________________________________________
_____________________________.

C. What is social eating? Give an example of social eating.

_________________________________________________________
_________________________________________________________
_________________________________________________________
_________________________________________________________
_____________________________.

Guided Practice:
Connect with your partner through cellphone call, video call, or chat
in messenger, Using the various axial movements and dance steps,
design your own aerobic routine.

Aerobic routine How many minutes?

(Axial Movements and dance
steps)
 Synthesis:
1. How did you manage in designing your own aerobic routine ?
2. Do you think you could follow your own design of aerobic routine?
3. How can a workout program benefit you?

Independent Practice:
Take a video of yourself Performing the warm-up and stretching routine. Use
your aerobic routine as the cardio portion of your workout. Perform the five
strengthening exercises. Cooldow and perform your static stretching routine.
Pass your video through my messenger or email ad. Jelly Conturno
.conturnojelly@gmail.com.
For example:
How to design a Simple Workout Program
A simple workout program involving aerobic and strengthening exercise
can be desgined by anyone. As a general rule, a workout consists of the
following parts:
1. Warm-up - 5 to 15
minutes
2. Stretching routine -5 to 10
minutes
3. Aerobic exercises or routine - minimum of
20 minutes
4. Strengthening exercises or routine - minimum of
 10 minutes
5. Cooldown phase - 2 to 3
minutes
6. Cooldown stretching routine - 5 to 10
minutes

YOU DID A GOOD JOB TODAY! THANK YOU FOR WORKING ON

THIS TASK.
UNTIL THE NEXT WORKSHEET! ☺
RESOURCES : KTO 12 Physical Education and Health Textbook
XAVIER HIGH SCHOOL
POB. MABUHAY, ZAMBOANGA SIBUGAY

Activity-Based Learning Sheet

1st Quarter SY 2020-2021

Subject: Physical Education and Health 1 Guro: Gng.GELITA A.

CONTURNO
Grade Level: 11 St. Dominic / St. Therese Consultation Schedule: FRIDAY
Activity Sheet No.: 1 Week No.: 3
Schedule Days: TUESDAY Contact Number: 09489201571
Topic: What prevents Workout?
How self-Assess Health-related Fitness (HRF) Status, Barriers to
Physial Activity Participation, and One’s Diet

Learning Intent:

• Assess and evaluate health-related fitness (HRF) status.

Focusing Activity:
Directions: Answer the given questions and write it on your P.E. and Health 1
notebook.

1. On a scale of 1 to 10, how fit do you see yourself? Why?

_______________________________________________________________
_______________________________________________________________
_______________________________________________________________
_______________________________________________________________
_______________________________________________________________
_________________________________.

2. After school or on weekends, when is the most probable time for you to
engage in your own personal workout?
_______________________________________________________________
_______________________________________________________________
_______________________________________________________________
_______________________________________________________________
_______________________________________________________________
_________________________________.

3. Give at least three things that deter you from following a healthy diet.
Write it on your P.E and Health notebook.
_______________________________________________________________
____________________________1.__________________________________
____________________________________________________2.__________
_______________________________________________________________
_____________3._________________________________________________
____________________________________.

A.Learning Experience:
Guided Instructions

What Prevents Workout?

How to Self- Assess Health- Related Fitness (HRF) Status, Barriers to
Physical Ativity Participation and One’s Diet

Have you already finished your PFT? This gives you an accurate assessment of
your fitness levels. Have you engaged in several aerobic and strengthening
exercises? How did your own aerobic routine feel- was it too much or too
light? On your own time, can you engage in your own workout program? How
about your diet-are you following the healthy diet that you want for yourself?
These are some questions to self-assess health-related fitness status barriers to
physical activity participation, and one’s diet.

Optimizing Of Energy Systems

The body needs energy to function, even during sleep and rest. During
exercise, energy must be produced at a faster rate as compared to its resting
state. With different forms of activity, muscles are used, and the heart
compensates by beating faster to deliver oxygen to the whole bosy. For all
these functions, energy is needed. Energy comes from what we eat in the forms
of Carbohydrates; Fat; and protein.
Carbohydrates
Our muscles live and store carbohydrates in what is known as glycogen.
Glycogen is used as fuel by the body when it is broken down as glucose.

Fat
Fat is stored under our skin or adipose tissue. It serves as insulation for the
body to prevent heat loss. Fat, or triglyceride, serves as fuel too when it is
broken down into two types of moleules-glycerol and fatty acids. Energy is
released when these are broken down.

Protein
One of our fundamental building blocks is protein. This is used for the repair
and growth of body tissue. It is not normally stored in the body the way
carbohydrates and fat are. Only when in excess will protein be stored and
converted as fat are. Only when in excess will protein be stored and converted
as fat. Energy can also be produced when protein is broken down, but is only
happens in prolonged endurance events such as marathons.

The ATP Cyle

When carbohydrates, fats, and proteins are broken down, they produce a
substance called adenosine triphosphate (ATP). ATP is the energy fuel of the
body for all its functions, such as the manufacture and repair of tissue,
production of hormones, digestion, and transmission of nerve impulses, among
others. ATP is made up of adenosine and three phosphate groups. As the three
phosphates are in a special high-energy bond, the breaking of one of the
phosphate bonds results in energy. When this occurs in a muscle cell,
mechanical work is generated and the muscle contracts. Heat is a by-product of
this process, and this is the reason one heats up in exercise. Losing a
phosphate, ATP becomes ADP (adenosine diphosphate). ADP is resynthesized
back to ATP by gaining back a phosphate in a couple reaction. It is this cycle
which produces energy for the body.

The Phosphocreatine Energy System

This system is used for instantaneous activity lasting several seconds. In this
system, a fuel called creatine phosphate is used to make ATP. Only in limited
amounts, when creatine phosphate is broken down, the energy from this
process is immediately used to reproduce ATP. This process is in use when you
need an explosive action, such as dashing away from a mad dog. In sports, this
system is used in the 100 and 200 meter dash, shot put, and discus throwing.
This energy system backs up ATP immediately, as it rapidly synthesizes ADP
bak to ATP. However, since there is a limited stock of creatine phosphate, ATP
production will have to rely on other sources such as glycogen and fat.

The Lactic Acid Energy System

When glycogen is used without oxygen to produce ATP, suh system is called
the lactic acid system. The muscles have glycogen stored in small amounts, and
this is broke down to asubstance known as pyruvate, and then to ATP, leaving
a by-product called Lactic Acid. An excess in lactic acid leads to muscular
fatigue. The lactic acid system can sustain quick bursts of high intensity
activity, up to 90 seconds. Activities such as resistance training, or similar
activities with eight to twelve repetitions until muscular failure, or running the
400 to 800 meter event, untilizes this energy system. There are two limitations
of this energy system. There are two limitations of this energy system: One,
limited glycogen stores in muscles; and two, the excessive lactic acid build-up
of converting glycogen to ATP without oxygen may lead to fatigue.

The Aerobic Energy System

The aerobic energy system makes use of oxygen with glucose, fatty acids, and
even amino acids to produce energy. The process of energy production occurs
in the mitochondria, which is inside the muscle cells. Therefore, the
mitochondria is dubbed the” powerhouse” of the cell. The mitochondria
contain enzymes that enable the cell to use oxygen to produce ATP. In the
aerobic system, large quantities of ATP are produced, and the by-products are
carbon dioxide and water. This energy system sustains prolonged activities
such as walking, jogging, swimming, cycling, and circuit-based weight
training. With aerobic activities, the body adapts by producing a greater
number of mitochondria and fat-oxidizing enzymes; therefore, the body
becomes efficient in transporting and oxidizing fatty acids. Aerobic activities,
therefore, can help reduce or control body fat. Fat occurs in greater quantities
than glycogen. Therefore, endurance activities are designed to be less intense,
but prolonged, as the aerobic energy system takes longer for the ATP to be
replenished.

How to Sel-Assess Health-Related Fitness (HRF) Status, Barriers to

Physical Activity Participation, and One’s Diet

Health – Related Fitness

Health –related fitness is composed of the following compoents:
1.Body composition
2. Muscular endurance
3. Cardiorespiratory endurance
4.Muscular strength
5.Flexibility

Body composition ( also known as body fat percent) refers to the ratio between
lean body mass and fat body mass. The traditional method of measuring body
fat is through the skinfold measurements. A caliper is used to measure
skinfolds in these areas: chest (diagonal skinfold);midaxilla (Vertical skinfold);
triceps (Vertical skinfold); subscapula (diagonal skinfold); abdomen (vertical
skinfold); suprailium ( diagonal skinfold)’ thigh ( vertical skinfold); and medial
ccalf ( vertical skinfold). The values from the various skinfols areas then
ccomputed and compared using a table. In the absence of a caliper, simple,
girth measurements may also be made. Using a measuring tape, the
circumferences of the abdominal area, hip, iliac, and waist are measured, A
waist-to-hip ratio is then generated to determine lower, moderately high, to
high risk individuals.
Musculaar endurance test also measure muscular strength. In these tests, the
weights are lower and therefore the repititions are higher ( as compared to
muscular strength tests). These tests are better suited for people with health
conditions, or those who are coming from a sedentary lifestyle. The push-up
test and the half- sit-up test are examples of this type of testing.
Cardiorespiratory endurance is tested idirectly using estimation. Response to
submaximal workload heart rate is used to estimate maximal oxygen uptake.
This means that using a less thana hundred percent effort, the heart rate
produced is then taken a formula is used to compute the full uptake of oxygen
in exercise. There are several methods to perform this: the YMCA Submaximal
Bicycle Test, the Ross Submaximal Treadmill Protocol, the YMCA
Submaximal Step Test, The McArdle Step Test, The Rockport Fitness Walking
Test, and the BYU Jog Test.

Muscular Stregth refers to the greatest amount of force that an be generated

from a single maximal effort. A popular test of strength is the 1RM (or the 1
repetition maximum). Using weights, the person is tested on how heavy he or
she can lift. However,this is not advisable for beginners as it may cause injury.
Therefore, what is safer to measure is what a person can lift with
10repititions.this represents 75% of what he can lift in one repetition.
Flexibility refers to the range of motion of a joint. It is a part of fitness, since a
lot of moves are affected by the flexibility of a person. The movements
assessed for flexibility of joints are trunk flexion (using the sit and reach test);
trunk extension ( measuring the backward bend); hip flexion ( testing the range
of motion of the hips and hamstrings); and shoulder flexibility ( looking at the
multi- rotational components of the shoulder joints).

Barriers to Physical Activity Participation and One’s Diet

A student can be limited from engaging in physical activity for several reasons.
First, there might be previous injuries that impair the student’s movement.
Second, engaging in these preferred forms of activities is a bit pricy- there are
expenses involved, such as the purchase of uniforms, and equipment,
transportation, and the atual training fee itself. Third, a student’s schedule is
also a factor to cconsider. Priorities, such as studies and family life, may also
impede a student from participating in activities.

Barriers to a proper diet are the following: lack of self- discipline ( some
cannot control their urge to eat uhealthy food); insufficient time to prepare your
own food ( the best way for dieting is to prepare your own healthy food by
choosing the right proportion of fresh and healthy ingredients), limited budget (
sometimes the unhealthy foods are the cheaper pried options); and limited
options ( usually you have no control over what is regularly sold in the
cafeteria).

The Physical Fitness Test (PFT)

The physical fitness test ( PFT) is a measure of a student’s levels of fitness
regarding several components. It is important to perform the PFT before the
start of an exercise program and its culmination. Prior to the program, the PFT
will be able to determine individual baselines and thresholds, Goals for fitness
can be set. Toward the end of the program, the exercise will again take the test.
Differences in results will determine the effectiveness of the program
undergone. These are the test components and the baselines or thresholds that
they measure.
Test Items Components Measured
Standing long jump leg strength
and power
Bent-knee curl Ups abdominal strenght and
endurance
Push-ups (male: regular) arm strength and
endurance
Push-ups ( female: on knees) arm strength and
endurance
50 Meter sprint Speed
Shuttle run agility
1000 meter run cardiorespiratory
endurance
Three-minute step test General endurance
Sit and reach trunk flexibility
Test Procedure: Standing long Jump
1. Two successive trials are allowed during testing.
2. The distance between the take off line to the heel of the landing foot
closer to the take off is measured.
3. When the test taker loses balance and falls back, the attempt is not
counted.
4. Stepping on the take off line is a mistrial.
Avoid
1. Swinging the arm more than once;
2. Moving or stepping before jumping ( both feet should be planted behind
the take off line first before the jum); and
3. Feet not being parallel before take off.
Test procedure: Bent Knee Curl Ups
1. Only one trial is allowed
2. Resting between curl ups is not allowed
3. Keeping knees bent at a right angle at all times during testing.
4. Curl ups are counted only in proper form- arms are clipped close the
chest, crossed; and the test taker returns back to original position with the
upper back touching the floor.
Avoid
1. Fast movement ( both for curl up and going back to position) and
2. Bouncing off the floor to curl up.
Test procedure: Regular Pus-ups for females
1. Starting position is prone, but open hands and balls of the foot support the
body ( for females, weight is supported by the area o top of the knees).
2. Lower the body up to a fist distance between the ground and the chest,
then push-up.
3. There should be o rest in between repetitions.

Avoid
1. Line from heels to body is not straight ( for females, the line is from
hamstrings to body) and
2. Elbors not fully bent.

Test Procedure: 50 –Meter Sprint

1. Check the time it takes for a 50-meter dash to finish.
2. Two test takers can be tested at a time.

Avoid
1. Starting before the signal and
2. Slowing down before the finish line.
Test Procedure : Shuttle Run
1. The objects to be transferred should not be thrown across the line.
2. Two trials are allowed; record the faster time.
Test procedure: sit and reach
1. Keep movement slow and gradual.
2. Keep knees straight.
3. Keep the fingers of both hands even.

Checking for understanding:

Think of your current fitness level, barriers to physical activity training, and
reasons for not being able to follow a healthy diet. Plan your way of improving
your schedule to make time for personal workout sessions. Make a small
promise to improve your eating habits by planning well your healthy diet.

Guided Practice:
Connect with your partner through cellphone call, video call, or chat in
messenger, to answer the following questions below.

1.How to Optimize your energy systems?

_____________________________________________________________
2.What is Phosphocreatine Energy Syst_______________________________.

3.What is your understanding about the Aerobic Energy system?

________________________________________________________
4.Explain the ATP cycle
_____________________________________________________
5.What is the usage of glycogen in our body?
_______________________________________________________________
_______________________________________________________________
_______________________________________________________________
Synthesis:
1.Define Carbohydrate.____________________________.

2.What is the function of the Physical Fitness Test ( PFT)?

_______________________________________________________________
_______________________________________________________________
_______________________________________________________________
_______________________________________________________________
______________________________________________________________
Independent Practice:
Give the test procedure of Bent knee Curl Ups and what are the things to avoid
when doing the Fitness Test.

YOU DID A GOOD JOB TODAY! THANK YOU FOR WORKING ON

THIS TASK.
UNTIL THE NEXT WORKSHEET! ☺
RESOURCES : KTO 12 Physical Education and Health Textbook
 XAVIER HIGH SCHOOL
POB. MABUHAY, ZAMBOANGA SIBUGAY

Activity-Based Learning Sheet

1st Quarter SY 2020-2021

Subject: Physical Education and Health 1 Teacher’s Name: Gng.GELITA A.

CONTURNO
Grade Level: 11 St. Dominic / St. Therese Consultation Schedule: FRIDAY
Activity Sheet No.: 1 Week No.: 4
Schedule Days: TUESDAY Contact Number: 09489201571
Topic: FITT Goals: Aerobic and strength training in focus

Learning Intent:
• Define FITT as a principle of designing exercise program.

Focusing Activity:
Instructions: Give the correct answer of each given questions and write it on
your P.E. and Health 1 notebook.

1. What are the four components of the FITT principle.

_________________________________________________________
_________________________________________________________
__________
2. What is the overload principle? Describe in detail.
_________________________________________________________
______________________
_________________________________________________________
_________________________________________________________
_________________________________________________________
________________________________________________
3. What is the progression principle? Describe in detail.
_________________________________________________________
_________________________________________________________
_____________________________________________
Learning Experience:
Guided Instructions

FITT Goals: Aerobic and Stregth Training in Focus

How to Set FITT Goals Based on Training Principle to Achieve and / or
Maintain HRF

How fit are you> Using your initial PFT results and your own self-
assessment, you have tried adjusting your workout. To help your further , the
concepts of FITT ( Frequency, intensity, time, and type) will be covered in
this lesson. Are your two one-hour PE sessions not enough? Exercise
frequency is discussed in more detail. How hard should you train? Intensity
of exercise is also tackled. How long should you workout? What kind of
exercise should you train? Intensity of exercise is also tackled. How long
should you workout? What kind of exercise should you do? Time and type
are also discussed. Learn the training principles of overload, progressive,
recovery, specificity, variation, individualization, and maintenance to adjust
your workout.

How to set FITT Goals in training Principles to achieve and / or

maintain HRF

Effective training takes time and patience. If one adheres to the proper
principles of training, results will definitely be seen. Performance will be
improved, and physiological changes will occur as well. A proper program of
exercise keeps in mind several principles of training: overload, progression,
recovery, reversibility, specificity, variation, individualization, and
maintenance.

Overload Principle
Simply put, the overload principle relies on the premise that to improve, the
muscle must produce work at a level that is higher that its regular workload.
With the need to ccope with the new level of work, the bodyadjusts
accordingly. With the overload principle, the FITT goals are adjusted. FITT
stands for Frequency, Intensity, Time, and Type. Frequency refers to how
often the exercise is done. Intensity refers to how hard the activity or exercise
is. Time refers to the duration or how long the exercise will take. Type refers
to the kind of activity or exercise to engage in. It is prescribed that a person
engages in exercise at least five times a week ( frequency), in moderate heart
rate of around 50% to 69% of maimum heart rate ( intensity), performed
around 30 minutes or two sets of 15 minutes ( time) using an activity that is
not impeded by personal deterrents ( type).

Progression Principle
For a program to achieve more gains, it must be progressive. This means that
as the body adapts to the initial overload, the overload must be adjusted and
increased gradually.

Recovery Principle
An athlete need rest and recuperation for the body to adjust properly.
Adaptation to physicial activity occurs gradually and naturally, but time must
be allowed for the body to regenerate and build.

Reversibility Principle
All gains due to exercise will be lost if one does not continue to exercise. The
body will not be able to maintain levels of fitness without maintaining
exercise. Muscular atrophy or the shrinking of muscles occur.

Specificity Principle
The specificity principle states that each form of activity would produce
different results. This means that if one has specific gains in mind, one must
aptly plan and execute activities that would target those goals. Therefore, if
one is to target all the components of HRF, then one must include in the
program of exercise actitivities that would address all these components. For
eample, there must be a jogging portion to address weight control. There
must be body weight exercises to increase strength . There must be a
stretching program to increase flexibility, and so on.

Variation Principle
Adaptation can be maximized by varying physical activity. An athlete may
hit plateau with a constant, unchanging routine. Sometimes, repetitive stress
ijuries might develop out of the same routine performed over and over again.

Individualization Principle
No two people are truly alike. Each individual has a certain unique set of
physical characteristics. Therefore,some training or exercise programs, are
tailor- made for certain individuals, especially for thoe with specific needs,
strengths, or limitations and conditions.
Maintenance Principle
Eercise must be regular to stay fit and healthy, By following all the other
principles above, taking into considerations the principles of FITT, one can
maintain a healthy level of fitness.

How to set FITT Goals

FITT goals vary per individual. The best way is to first know your thresholds,
or the limits of what you can do per type of activity. Check for personal
limits in frequency, intensity, time, type of activity. From there, one can set
targets or increases in performance.

Checking for understanding:

Instructions : Fill in the blanks with the correct answer. Choose your answer
from the scrambled letters and arrange it into the correct word.

PGORSEROISN PERLIPICN SEPIFCICIYT PERLIPICN

NAVOITAIR PERLIPICN RYTEVRESIIIBL PERLIPICN

NCEENAINTMA PERLIPICN

___________________1.A principle for a program to achieve more gains, it

must be progressive. This means that as the body adapts to the initial overload,
the overload must be adjusted and increased gradually.
___________________2.Aprinciple states that each form of activity would
produce different result.
___________________3.Adaptaion can be maximized by varying physical
activity.
___________________4.All gains due to exercise will be lost if one does not
continue the exercise.
___________________5.Eercise must be regular to stay fit and healthy.

Guided Practice: Connect with your partner through cellphone call, video call,
or chat on messenger, answer the questions below.
 1. What is the specificity principle? Describe in detail.
_______________________________________________________________
_______________________________________________________________
_______________________________________________________________
_______________________________________________________________
_______________________________________________________________
________________________________.

2. What does FITT stands for?

_______________________________________________________________
_______________________________________________________________
_______________________________________________________________
_______________________________________________________________
_______________________________________________________________
_________________________________.

3. How to set FITT Goals?

_______________________________________________________________
_______________________________________________________________
_______________________________________________________________
_______________________________________________________________
_______________________________________________________________
_________________________________.

Synthesis:
1. Give the explanation of the Individualization Principle.
2. Does repetitive stress injuries develop from the same routine performed
over and over again? Why yes and if not why?

Independent Practice:
Multiple choice
Instructions: Write the correct letter of your answer in each blank before the
number.

_______1.Adaptationcan be maximized by varyine physical activity.

a.Reversibility Principle b. Individualization Principle c. Variation Principle

d. Maintenance Principle
_______2. All gains due to exercise will be lost if one does not continue the
exercise.
a.Reversibility Principle b. Individualization Principle c. Variation Principle
d. Maintenance Principle
_______3. No two people are truly alike. Each individual has a certain unique
set of physical characteristic.
a.Reversibility Principle b. Individualization Principle c. Variation Principle
d. Maintenance Principle
_______4. Exercise must be regular to stay fit and healthy.
a.Reversibility Principle b. Individualization Principle c.Recovery Principle
d. Maintenance Principle

_______5.An athlete needs rest ad recuperation for the body to adjust properly.
a.Reversibility Principle b. Individualization Principle c.Recovery Principle
d. Maintenance Principle

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RESOURCES : KTO 12 Physical Education and Health Textbook