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PE AND HEALTH
Quarter I –Week 3-4
Set Fitness Goal
PE and Health – Grade 11
Contextualized Learning Activity Sheets (CLAS)
Quarter I – Week 3-4 : Set Fitness Goal
First Edition, 2021

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Published by the School Division of Puerto Princesa City

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Writer: Marc Louie M. Estrabo

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Sta. Monica Heights, Brgy. Sta. Monica, Puerto Princesa City
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 Lesson 1

Set Fitness Goal

MELC: Sets Frequency Intensity Time Type (FITT) goals based on training principles to
achieve and/or maintain health-related fitness (HRF). PEH11FH-Ii-j-7 Week 2-4

Objectives:
1. Discuss Principle of FITT.
2. Apply the different principles in the training.
3. Design a one-week fitness plan using the FITT Principle.
4. Perform moderate to vigorous physical activities
based on the programed fitness plan.

Let’s Try

Directions: This assessment will help you determine how much you know about the
topics in this module. Write the letter of the best answer on the space provided before
the number.

_________1.What is the recommended procedure in conducting exercise

program?
A. Fitness program C. FITT principles
B. Physical Activity D. Physical Education

2. What does the acronym FITT stand for?

A. Fame, Intensity, Type, and Time
B. Frequency, Intensity, Type, and Time
C. Frequency, Intensity, Type, and Text
D. Frequency, International, Type, and Time

3. What is concerned with monitoring heart rate to gauge

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 aerobic endurance?
A. Frequency C. Intensity
B. Time D. Type

4. Which of the following is NOT a component of the FITT acronym?

A. Fitness C. Time
B. Frequency D. Type

5. What is the final part of a workout?

A. Eating B. Cool down. C. Conditioning D. Warm up

6. Which of the following activities is NOT cardiovascular-related?

A. Biking B. Shuttle run C. Running D. Walking

7. Which of the following does NOT belong as part of the F.I.T.T

principle?
A. Flexibility B. Intensity C. Time D. Type

8. Which of the following is NOT an effect of a proper warm up?

A. Increase the temperature of the muscle
B. Increase your heart rate quickly
C. Muscular development
D. Will lower the heart rate
9. Which of the following pertains to cardiovascular fitness?
A. Maximum weight lifting.
B. The ability to cover a distance in a short time
C. The ability of the heart, lungs, and related
systems to supply oxygen to the muscles.
D. What you eat.

_ 10. Which of the following best describe Flexibility?

A. The ability to sustain a sub maximal effort over a period of

time
B. The amount of fat and muscle that makes up your body
C. The amount of time it takes to get moving once you
see the need to move.

D. The range of movement possible at various joints.

 Let’s Explore and Discover

The FITT Principle (or formula) is a great way of

Unlocking of
monitoring your exercise program. The acronym FITT Difficulties
outlines the key components, or training guidelines, FITT-
for an effective exercise program, and the initials Frequency,
Intensity, Time
F.I.T.T. stand for: Frequency, Intensity, Time and Type.
and Type of
exercise
 Frequency: refers to the frequency of exercise
undertaken or how often you exercise.
 Intensity: refers to the intensity of exercise
undertaken or how hard you exercise.
 Time: refers to the time you spend exercising or how long you exercise
for.
 Type: refers to the type of exercise undertaken or what kind of
exercise you do.

Let’s take a look at each of the components in a little more detail.

Frequency

Frequency is a key component of the FITT Principle. Remember

that it’s important to know why you’re exercising and what you
want to achieve before rushing into any exercise program.

Adjust the number of times you exercise per day/week/month to

reflect: your current fitness level; the time you realistically have
available; your other commitments like family and work; and the
goals you’ve set for yourself.

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Intensity
This is an extremely important aspect of the FITT Principle and is
probably the hardest factor to monitor. The best way to gauge the
intensity of your exercise is to monitor your heart rate.
Time
The time you spend exercising is also an important part of the
FITT Principle. The time dedicated to exercise usually depends on the
type of exercise undertaken.

For example, it’s recommended that to improve cardio-vascular

fitness you’ll need at least 30 minutes of nonstop exercise. For weight
loss, more time is required; at least 40 minutes of moderate weight
bearing exercise. However, when talking about the time required for
muscular strength improvements, time is often measured as a
number of “sets” and “reps.” A typical recommendation would be 3
sets of 8 reps.
Type
The type of exercise you choose will have a big effect on the results you
achieve.
That’s why it’s important to know what you want to gain from your efforts.

For example, if you’re looking to improve your cardio-vascular

fitness, then exercises like walking, jogging, swimming, bike riding,
stair climbing, aerobics and rowing are very effective.

FITT Principle for Cardiovascular

Endurance Frequency - Exercise 3-5 times per week

Intensity - Train at 60-85 % of target heart rate zone.

Time - 20-60 minutes per session is recommended.

Bouts of 10 minutes of exercise at a time may be done
throughout the day and will provide a cumulative effect.
Type - Any aerobic activity that keeps heart rate within your target
heart rate zone is good.

FITT Principle for Muscular Endurance

Frequency - Weight train 2-4 times per week.

Intensity - when lifting weights, train to fatigue and in general,

perform 15-20 repetitions during the workout.
Time - A total workout can be about 30-60 minutes.
 Type - An activity that allows the muscles to perform a physical task
over a period of time without becoming fatigued (Resistance
training, yoga, Pilates).

Let’s Practice

Let’s Try to identify the following Physical Education principles.

1. What does the FITT principle stand for?

2. Give exact example of FITT principle application using your favorite

exercise activity.

3. What are the two key principles of FITT?

4. How do you apply the FITT Principle?

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I Know It : My One Week Fitness Plan
Directions: Make your own fitness plan for one week following the FITT
principle.

FITT
Example: MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
PRINCIPLE
SUNDAY

Frequency

Intensity

Type

Time

Let’s Do More

What else I can do?

Directions: Minimal Aerobic Workout Activity. You will work out for 20
minutes and stay at the lower limits of your Target Heart Rate Zone.
This is the minimum amount of time recommended, and you will
record what happens to your heart rate when you are working at a low
 to moderate intensity.

 Warm up and perform dynamic stretching (stay below 142 BPM).

 Begin aerobic workout of your choice (speed walking, static
jogging, stair climber, etc.). You must try to keep your heart rate
between the lower limits of your target heart rate zone.
 Exercise for 20 minutes.
 Cool down and perform stretching (get heart rate between 100 and
125 BPM).

Processing Questions:

1. How did you feel during the aerobic workout?

2. How quickly did you recover during the cool-down? Why?

3. If you have a low resting heart rate, what does that mean?

: Aerobic Exercises to improve Cardiovascular Endurance

Directions: Do the following activities and fill up the table below

Describe the
Walking around Brisk walking 3-minute
activity based on
for 5 minutes for 4 minutes jumping jacks
the following:
How are you
feeling?
How is your
breathing?
How is your
sweat?
How is your
talking ability?
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 Processing Questions:

1. Which among the three (walking around, brisk walking, 3-minute jump jacks)
is considered:

a. Light activity: walking around for 5 minutes

Justification: _
b. Moderate activity: brisk walking for 4 minutes
Justification: _ _
c. Vigorous Activity: 3minute
jumping jacks Justification: _

Let’s Sum It Up

: Complete Now.

Directions: Complete the phrase by selecting the answers from the box.

Frequency FITT Principle Intensity time type

The (or formula) is a great way of monitoring your

exercise program. The acronym FITT outlines the key components, or

training guidelines, for an effective exercise program. The _is the

number of days you spend working out per week. The of a

workout or exercise is a gauge of how hard you work. The amount of _

you can spend working out in a single session is as important as the

frequency and intensity time and the final piece of the FITT Principle

refers to the of exercise you do.

 Let’s Assess

Directions: : My Weekly Improvement Plan

Directions: Based on the outcome of your fitness assessment make a

future improvement plan.

Based on my evaluation and reflection on the results of my

physical fitness assessment the following will be My Weekly
Improvement Plan with frequency and intensity levels per day.

HRF Flexibility Muscular Muscular Cardiovascular

Components Strength Endurance Fitness
/ Weekly
Improvemen
t Plan

Ex. Monday Ex. 3mins. Ex. 5 Push up Ex. 5 Curl ups Ex. 10mins.
Stretching Biking

Monday

Tuesday

Wednesday

Thursday

Friday

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 Answer Key

Let’s Practice
ACTIVITY 1: ACTIVITY 2:
Answers May Vary Answers May Vary

Let’s Do More
ACTIVITY 1: Answers May Vary
ACTIVITY 2: Answers May Vary

Let’s Sum It Up
Activity: Complete Now.

1. FITT Principle
2. Frequency
3. Intensity
4. Time
5. type

Let’s Assess
 Answers May Vary

References
Book

Porto, Jerome A.,Callanta, Hercules P., Vergara, Lordinio A.,Montealegre, Ma.

Antoinete
C., and Galicinao, Riza Y. PE and Health 10 Learner’s Material. Department
of
Education-Bureau of Learning Resources (DepEd-BLR), 2016.

FEEDBACK SLIP

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A. FOR THE LEARNER
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