LASTRA, KRISTHIA CAYLE F.

MODULE 3

STEM 11-A SUBMITTED TO: MR. CRUZ

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HEALTH OPTIMIZING PHYSICAL EDUCATION (HOPE) 3

FITT PRINCIPLES

QUARTER 1 WEEK 3 MODULE 3

PRE-TEST

1. B 6. A
2. A 7. D
3. D 8. B
4. C 9. D
5. C 10. B

ACTIVITY 1

1. Using the F.I.T.T. Principles, make a weekly Fitness Workout Plan while staying at home.

Weekly Fitness Workout Plan

CARDIOVASCULAR FLEXIBILITY MUSCULAR
STRENGTH
FREQUENCY Every other day (M, W, Daily warm up and cool Every other day (S, T,
F) down Th)
(SU,M,T,W,Th,F,SA)
INTENSITY 60-90% of max. heart Hold 15-30 seconds, 1-3 10 reps, 1-3 sets, 8
rate reps. Total body. exercises, 70-90% of
max. lift capacity
TIME 15-45 min. of 10-20 mins. 15-45 min. progressive
continuous, progressive
activity
 TYPE Continual rhythmic, Static stretches and Body weight, resistance
running, large muscle controlled dynamic band (my Theraband at
groups stretches. home), weights

CHECKING YOUR UNDERSTANDING

1. Answer the following:

a. Enumerate the significant results do FITT Principles can give in your Fitness Work Out?

With the FITT model, however, you can lose weight, maintain fitness, and increase endurance as
well as tone your muscles. When properly applied, FITT actually enables you to push your limits
just enough to make progress without harming your body. It also decreases your likelihood of
developing conditions like hypertension, obesity, or diabetes. Overall, the FITT model allows you
to meet your goals by adapting to your body’s unique needs, producing short- and long-term
benefits in the process.

b. What better results does FITT Principles can give in your Fitness Work Out?

Regardless of your fitness level, you can implement the FITT principle as a way to create an effective
exercise program. This will help you reach your fitness goals, bust through plateaus, and stay
consistent with your workouts.

2. Home Fitness Work Out (Strength Training)

b. How can you integrate the Fitness Work Out using the FITT Principles?

For example, walking three times a week for 30 minutes at a moderate pace might be a great place for
a beginner to start. After a few weeks, however, your body adapts to these workouts and several
things may happen: you burn fewer calories, weight loss stalls, and boredom sets in. It's at this point
you want to manipulate one or more of the F.I.T.T. principles, such as changing the frequency by
adding another day of walking, changing the intensity by walking faster or adding some running
intervals, changing the time spent walking each workout day, changing the type of workout by
swimming, cycling, or running.
REFLECTIVE LEARNING SHEET

1. How can you fight the covid-19 using this FITT Principle?

Research shows that an antioxidant enzyme we produce when exercising with the FITT principle may
stave off or lessen the risk of acute respiratory distress syndrome (ARDS), a condition that occurs
when the lungs become so inflamed they get stiff and swollen, leading to fluid buildup and oxygen
deprivation. ARDS is one of the complications that people with COVID-19 can develop, and it is
associated with a higher death rate from the disease. Many studies have found that the antioxidant
extracellular superoxide dismutase (EcSOD) helps protect against ARDS and other heart and lung
diseases. And that protective effect may include helping prevent the severe complications occurring
as a result of COVID-19. If you exercise regularly, you will have more EcSOD and better ability to
deal with any stressor.

2. Why do we need to consistently do regular physical activities?

A consistent workout regimen reduces stress and increases your mental well being. When you work
out regularly, your body releases endorphins that enhance your mood. You have probably
experienced these positive feelings after finishing a cardiovascular workout. You might also find that
when you go for days or weeks of not exercising, your energy level decreases and your mood is not as
heightened. Sticking to a regular exercise regimen will keep you feeling revived both physically and
mentally. When you exercise with consistency, your muscles will develop gradually and your mind
will experience reduced levels of stress and greater relaxation.

POST TEST
1. B
2. B
3. C
4. D
5. D
6. A
7. D
8. B
9. D
10. B