NOTRE DAME OF DADIANGAS UNIVERSITY

Integrated Basic Education Department

Senior High School
Lagao, General Santos City

Physical Education and Health 1

Quarter/Term: Midterm Date: 2021.11.08 – 2021.11.12

Week No.: 2 21st Century Skills:
Damean’s Beat: Presence and Participation  Critical Thinking
NDDU’s 4Cs:  Christian Leaders  Computing/ICT Literacy
☐ Competent Professionals ☐ Communication
☐ Community-Oriented Citizens ☐ Creativity
☐ Culture-Sensitive Individuals ☐ Collaboration
Teacher/s: Key Heart R. Mariveles ☐ Cross Cultural Understanding
Rheymund N. Flores ☐ Career and Learning Self Reliance

Online Lesson:
I. Topic: Types of Exercise, Intensities of Exercise, FITT Principles, Principles of Physical Fitness and
Body Mass Index
II. Learning Targets:
At the end of the lesson, I can:
1. sets Frequency Intensity Time Type (FITT) goals based on training principles to achieve
and/or maintain health-related fitness (HRF).
2. identify the different types of exercise;
3. explain the FITT principles and principles of exercise training; and
4. demonstrate a physical fitness test
V. References/ Materials:
Fernando-Callo, L., & Dajime, P. (2016). Physical Education and Health (First Edition, Vol. 1). REX Book Store.
About the FITT Principle. https://www.healthline.com/health/fitt-principle#type
- https://www.youtube.com/watch?v=5gwlUiVs7L8
VI. Annotation:

Module No.: 2
I. Topic: Types of Exercise, Intensities of Exercise, FITT Principles, Principles of Physical Fitness
and Body Mass Index
II. Learning Targets:
At the end of the lesson, I can:
1. sets Frequency Intensity Time Type (FITT) goals based on training principles to achieve
and/or maintain health-related fitness (HRF).
2. identify the different types of exercise;
3. explain the FITT principles and principles of exercise training; and
4. demonstrate a physical fitness test.

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III. Introduction/Review/Content:

Exercise is an activity that will stimulate the body to adapt and become stronger. The stimulus has to
be appropriate to derive the health benefits. If the stimulus is too light, the body will not adapt, and if
it is too hard, it may cause some injuries.

TYPES OF EXERCISE

Aerobic Exercise – these are exercises that involve large muscle groups (e.g., thighs) that perform
rhythmic and continuous movement for prolonged periods of time in order to improve aerobic
capacity. Examples include swimming, biking, running, and dancing.

Resistance Exercise – these are exercises that require the muscles to contract against an external
load (e.g., barbel) in order to improve muscular strength, muscular endurance, and bone strength.
Examples include bicep curls, shoulder press, bench press, barbell squat, and bent over row.

Stretching Exercise – these are exercises that increase the elasticity of muscles and tendons
surrounding the joint in order to improve flexibility. Examples include static stretching, ballistic
stretching, and dynamic stretching.

The exercise program should be designed to fit the current health condition of the individual and it
should be interesting. The FITT Principle is a helpful guide in designing a personalized fitness
program.

INTENSITIES OF EXERCISE

Light Exercise - The person is able to walk while exercising. Going for a walk is an example of light
exercise.

Moderate Exercise - The person feels slightly out of breath during the session. Examples could be
walking briskly, cycling moderately, or walking up a hill.
Vigorous exercise - The person is panting during the activity. S/he feels his/her body is being pushed
much nearer its limit compared to the other two (2) intensities. This could include running, cycling
fast, and heavy weight training.

FITT PRINCIPLE

The FITT principle is an acronym for FREQUENCY, INTENSITY, TIME, and TYPE. These are the
key factors in designing an exercise program that will address the current fitness level, provide means
to overload the body, and trigger positive adaptations.

Frequency
This refers to how often you exercise. The point is to meet your goals without overtraining the body.

When it comes to cardio: As a general rule of thumb, aim for a minimum of three cardio sessions per
week. If you’re looking to lose weight, you might increase this number to five to six sessions.

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When it comes to strength training: It’s recommended to do some sort of strength training three to
four times per week. Strength training can involve the use of weights (even bodyweight workouts),
resistance, barbells, or machines.

Also includes rest days: Also account for rest days when putting together your plan. It’s important to
give your muscles a chance to recover.

Intensity
This refers to how difficult an exercise is.

When it comes to strength training: If you’re new to an exercise program, you don’t want to make the
plan too challenging. This could lead to injury or burnout.

Start at a level that feels comfortable, and then gradually increase the difficulty as your strength and
endurance builds.

With strength training, there are three primary methods you can use to measure intensity:
▪ amount of weight lifted
▪ number of repetitions completed
▪ number of sets

When it comes to cardio: To measure how hard you’re working during a cardiovascular exercise, you
can look at your heart rate, which is measured by beats per minute (bpm).

Time
This refers to the duration of each exercise.

Experts recommend at least 150 minutes of moderate-intensity exercise or at least 75 minutes of

high-intensity exercise a week.

This can look like 30 minutes of moderate exercise or 15 minutes of intense exercise a day.
Of course, you can increase or decrease this duration based on several factors, including current
fitness level, age, weight, health, and others.

A cardio workout is recommended to last a minimum of 30 minutes. This can be longer, depending
on the exercise. A long bike ride, for example, could take up to 2 hours.

Resistance workouts usually last between 45 and 60 minutes.

Don’t add time to your workouts until you’re ready to do so. Once your endurance builds, you can
gradually increase the time spent exercising.

Type
This refers to what kind of exercise you’ll be doing under the umbrella of cardio or strength training.

Cardio is any type of exercise that improves your cardiovascular system. This includes:
▪ running
▪ swimming
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 ▪ walking
▪ dancing
▪ aerobics routines
▪ cycling

Strength training is any type of exercise that tones and strengthens the muscles. It usually results in
muscular hypertrophy.

This includes:
▪ the use of weights, like bicep curls and bench presses
▪ bodyweight exercises, such as:
▪ squats
▪ pushups
▪ pullups
▪ sit-ups

Fitness standards are higher than standards. People can get fit by becoming more active. However,
you need to practice caution because doing MORE is not exactly doing it RIGHT. There are safe and
effective principles of exercise training that can help you improve and sustain your improvements
while avoiding injuries. The following principles are important in designing an exercise program.

PRINCIPLES OF EXERCISE TRAINING

Overload
To increase strength and endurance, you need to add new resistance or time/intensity to your efforts.
This principle works in concert with progression. To run a 10-kilometer race, athletes need to build
up distance over repeated sessions in a reasonable manner in order to improve muscle adaptation
as well as improve soft tissue strength/resiliency. Any demanding exercise attempted too soon risks
injury. The same principle holds true for strength and power exercises.

Progression
This is all about the need to gradually increase the workload that you put your body through. An
example of this is in weight training, you wouldn’t stick to the same weight constantly otherwise you
won’t make any gains, so you would safely increase the weight to gain strength throughout the weeks.
It is essential to combine training and rest whilst at the same time increasing the stress that the body
is put through. This so-called ‘stress’ is a combination of the frequency, intensity time and type of the
workout:

FREQUENCY: This is the amount of time you are going to be exercising throughout the week or the
number of reps/sets you are going to be doing of a given exercise.
INTENSITY: How hard you are going to be pushing is going to determine what kind of session you
are going to be doing. If it feels like a 7 on the RPE scale if you are training by effort.
TIME: This is how long you are going to be working out for, this again can relate to how long a certain
rep is as well as how long you are going to be exercising for as a whole.
TYPE: The type of exercise you are going to be doing, dictates what you are going to be training, are
you relying on your cardiovascular endurance with a longer run? Or your strength with a weight lifting
session?

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Progression is all about small increments. It is not a case of doing a thirty-minute run one day and a
two-hour run a couple of days later. You should only progress gradually, by around 5-10 per cent at
a time.

Specify
States that the body will adapt specifically to the workload it experienced. It implies that improvements
in fitness level will be limited to the activities that one is performing. The application of this principle
is not only on the movement or the activity performed but to the intensity at which it is performed. A
person who trains for a marathon should not be expected to be able to lift heavy barbells. The
principles highlight the importance of performing a variety of activities to improve overall fitness.

Individuality
This is a crucial principle, the fundamental fact that everyone is different and not all training is going
to be suited for everyone! Different people respond to training in a different way.

If you are walking or cycling with a friend, and doing exactly the same amount of training, don’t be
concerned if one of you gets fitter faster than the other – this is what individualization is all about. The
same goes for training with someone who is fitter than you, it may come to a point where you are
starting to overtake them instead!

Lifestyle can play a big part in this, you are going to feel more rested for exercise and able to recover
more if you work from home on a laptop, compared to someone who does a lot of hours and manual
labor daily with minimal rest.

Some days your training can go really well and the next day, even though it was exactly the same
length workout, it can be a nightmare. This is what individualization is all about.

Reversibility
Overtraining is a very common problem and comes about when you don’t get enough rest during
your training schedule, you overdo it thinking you are making more gains by working out more but
this could actually be having an adverse effect. This should not be confused with overload which is
the planned exposure to an increased workload and the right amount of rest between each session.

Without the correct amount of rest, you will suffer from overtraining. With the correct amount of
increased training and the right rest, you get overload which will lead to an increase in performance.

You can also be a victim of reversibility when you don’t train as often as you are used to, this is why
you always hear the term ‘consistency is key’ floating around.

Without consistent training your body will start to lose its fitness gained in those few weeks where
you were exercising 3-4 times a week, if you suddenly drop that to once or none a week then your
performance and fitness starts to decline.

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Identifying the Body Mass Index (BMI)
The Body Mass Index (BMI) is the measure of relative weight
based on an individual's mass and height. It is equivalent to
your weight over your height squared.

For instance, the height of a person who is 5’3" and weighs 125
lbs. is calculated as follows:
1. Divide the weight in pounds by 2.2 to determine the weight in kilograms.
125 ÷ 2.2 = 56.82 kg.
2. Multiply the height in inches by 0.025 to determine the height in meters.
63 × 0.025 = 1.575 m.
3. Square the height in meters.
1.575 X 1.575 = 2.480625 m2
4. Divide the weight in kilograms by the height in meters squared.
56.82/2.480625 = 22.90551776266062 or 22.91 or 23

Therefore, the Body Mass Index (BMI) of a person who is 5’3" and weighs 125 lbs. is
22.91 or practically, 23.

Proposed Classification of Body Mass Index (BMI) Categories of Asia International Obesity Task
Force (IOTF).

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IV. Check your Understanding:
. The video will be presented at the beginning of the class, you can also watch it through the link
below. Watch the video carefully and think of the things you have realized and write it by answering
the questions below.

1. What is the message of this movie? Explain your answer.

2. What were you thinking as you finished watching the video?

https://www.youtube.com/watch?v=5gwlUiVs7L8

V. Enrichment:
Let’s move and be active! Read and follow the directions carefully to perform the physical fitness test.
I. Sit-ups/Curl-ups (Materials: Exercise mat/Any clean mat)
A. Assume a lying position with feet flat on the floor, knees bent at about 90 degrees, and palms
down at the sides with fingertips touching the first tape line.
B. Complete a slow, controlled curl-up, sliding fingertips along the floor until they touch the second
tape line.
C. The curl-up should be performed at a rate of one (1) every three (3) seconds or 20 curl-ups per
minute (two [2] seconds going up and one [1] second going down).
D. There should be no rest at the bottom position and perform as many curl-ups as possible without
stopping.
II. Push-ups (Materials: Exercise mat/Any clean mat)
A. Lie down on the mat, face down in standard push-up position, palms on the mat under shoulders,
fingers pointing forward and legs straight, parallel, and slightly apart, with the toes supporting the
feet.
B. For BOYS: straighten the arms, keeping the back and knees straight, and then lower the arms until
there is a 90-degree angle at the elbows (upper arms are parallel to the floor.) For GIRLS: with
knees in contact with the floor, straighten the arms, keeping the back straight, and then lower the
arms until there is a 90-degree angle at the elbows (upper arms are parallel to the floor).
III. Standing Long Jump (Materials: Tape measure/Meter stick)
A. Stand behind the take-off line, the tips of your shoes should not go beyond the line.
B. As you prepare to jump, bend your knees and swing your arms backward, and jump as far as you
can.
IV. Sit and Reach (Materials: Tape measure/Meter stick)
A. Sit on the floor with your back flat on the wall, feet approximately 12 inches apart.
B. Without bending the back, knees, and elbows, place one (1) hand on top of the other and position
the hands on the floor.
C. After the tester has positioned the zero point of the tape measure, start reaching the farthest
point possible without bending the knees.

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 V. Body Mass Index (BMI) (Materials: Digital/Analog weighing scale, Tape measure/Meter stick)

Refer to the scale below in rating your performance in each fitness test.

VI. References/Materials
Galiogo, R. (2016). Fit for Life: The K to 12 Physical Education and Health Textbook
Apolonia, M., Collao, M.I., Gabayan, P., Kamus, G.Ma.P., (2017). Dance for Life: Health Optimizing Physical Education
for Senior High School.
Fernando-Callo, L., & Dajime, P. (2016). Physical Education and Health (First Edition, Vol. 1). REX Book Store.
About the FITT Principle. https://www.healthline.com/health/fitt-principle#type

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