12 SENIOR HIGH SCHOOL

Physical Education
and Health 4
Quarter 3 – Module 3b (Weeks 3-4)
Setting FITT goals on Outdoor
Recreational Activities

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Physical Education and Health 4– Grade 12
Alternative Delivery Mode
Quarter 3 – Module 3b: Setting FITT goals on Outdoor Recreational Activities
Second Edition, 2021

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Published by the Department of Education

Secretary: Leonor Magtolis Briones
Undersecretary: Diosdado M. San Antonio

Development Team of the Module

Writer: Sheen Mae D. Tubat
Editors: Jaymar R. Kinkito; Sheena Grace B. Alabata; Maria Teresa S. Bernal
Reviewer: Jaymar R. Kinkito
Illustrator: Jaymar R. Kinkito
Layout Artist: Name
Management Team: Senen Priscillo P. Paulin, CESO V Jenith C. Cabajon
Joelyza M. Arcilla, EdD Rosela R. Abiera
Marcelo K. Palispis, EdD Maricel S. Rasid
Nilita L. Ragay, EdD Elmar L. Cabrera
Dan P. Alar, EdD

Printed in the Philippines by ________________________

Department of Education –Region VII Schools Division of Negros Oriental

Office Address: Kagawasan Ave., Daro, Dumaguete City, Negros Oriental

Tele #: (035) 225 2376 / 541 1117
E-mail Address: negros.oriental@deped.gov.ph
Introductory Message

This Self-Learning Module (SLM) is prepared so that you, our dear learners, can
continue your studies and learn while at home. Activities, questions,
directions, exercises, and discussions are carefully stated for you to understand
each lesson.
Each SLM is composed of different parts. Each part shall guide you step-by-
step as you discover and understand the lesson prepared for you.
Pre-tests are provided to measure your prior knowledge on lessons in each
SLM. This will tell you if you need to proceed on completing this module or if
you need to ask your facilitator or your teacher’s assistance for better
understanding of the lesson. At the end of each module, you need to answer
the post-test to self-check your learning. Answer keys are provided for each
activity and test. We trust that you will be honest in using these.
In addition to the material in the main text, Notes to the Teacher are also
provided to our facilitators and parents for strategies and reminders on how
they can best help you on your home-based learning.
Please use this module with care. Do not put unnecessary marks on any part of
this SLM. Use a separate sheet of paper in answering the exercises and tests.
And read the instructions carefully before performing each task.
If you have any questions in using this SLM or any difficulty in answering the
tasks in this module, do not hesitate to consult your teacher or facilitator.
Thank you.

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 The Covid-19 pandemic introduced us to the “New Normal” which
greatly changed and influenced our way of living, paving the way to the
popularity of online classes to minimize face-to-face interactions for safety
and health purposes. Nevertheless, the Department of Education is working
hard to provide continuous learning to all students.

This module will help us in setting our FITT goals for outdoor
recreations. Again, FITT stands for frequency, intensity, time, and type that
should be applied in doing outdoor recreations like biking, hiking, and
camping among others. It is being healthy and fit while enjoying nature. This
module will also help us to associate the Leave No Trace Seven Principles
while we enjoy outdoor recreation activities.

What I Know

PRE-TEST
Direction: Fill in the blanks. Read each statement carefully. Fill in the blank with
the correct words or phrases. Write the letter of the correct answer in your notebook.
1. The FITT principle is an acronym for __________, Intensity, Time, and
_________ .
A. Fitness, Type C. Frequency, Total
B. Frequency, Time D. Frequency, Type
2. It is the number of sessions in a week.
A. Frequency C. Time
B. Intensity D. Type
3. It is the difficulty level of exercise or work demand. It can be light, moderate, or
vigorous.
A. Frequency C. Time
B. Intensity D. Type

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4. _______ is the mode of exercise or activity; meanwhile, ______ is the duration or
distance covered in an exercise session.
A. Intensity, Frequency C. Type, Frequency
B. Time, Type D. Type, Time

5. This principle states that if one has specific gains in mind, one must apply plan
and execute activities that would target those goals.
A. Individualization Principle C. Reversibility Principle
B. Maintenance Principle D. Specificity Principle

6. According to the ___________, some training or exercise are tailor-made for

certain individuals, especially for those with specific needs, strengths, or
limitations and conditions.
A. Individualization Principle C. Progressive Principle
B. Maintenance Principle D. Recovery Principle
7. It refers to exercise that must be regular for it to be maintained.
A. Maintenance Principle C. Reversibility Principle
B. Progressive Principle D. Variation Principle
8. Which of the following is not a benefit of outdoor recreation?
A. appreciation of nature C. enjoyment
B. Economic development D. good eyesight
9. Athletes must change their routine for activities for maximum results and lessen
stress injuries.
A. Overload Principle C. Specificity Principle
B. Recovery Principle D. Variation Principle
10. The following are examples of outdoor activities except:
A. camping C. hiking
B. chess D. rock climbing

What’s In

TASK 1:
Direction: Write the word TRUE if the statement is correct. Otherwise, FALSE if
incorrect.
______1. Outdoor recreation or outdoor activity refers to recreation-related to out-of-
doors, most commonly in natural settings.
______2. The overload principle relies on the premise that a person must produce
work that is higher than its regular workload.
______3. The progressive principle means that an activity must be continued and
increased once the body adapts to the initial overload.

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______4. Human foods and products are good for wildlife. Therefore, it is okay to
feed it to.
______5. It is okay to rearrange stones found in rivers and lakes.

What’s New

In the next lesson, we will talk about outdoor recreation, and how to set FITT
goals based on training principles to achieve and/or maintain health-related fitness
together with outdoor activities.
But first, kindly answer the following questions in your notebook.
1. In your own words, describe outdoor recreation.
2. In your understanding, explain the FITT goals.

What is It?

OUTDOOR RECREATION

Recreation is considered to be the most challenging activity yet enjoyable

one. It also helps us to connect with nature and creates a memorable experience to
treasure.
Webster (n.d.) defined Outdoor recreation as “outdoor activities that take
place in a natural setting, as
opposed to a highly cultivated
or managed landscape such
as a playing field or golf
course. This term is typically
applied to outdoor activities
that individuals engage in and
that are located close to their
community. When these
activities are further away, and
people must travel some
distance to participate in them,
they are often described as (Pixabay, n.d.)
adventure tourism”.

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 Outdoor recreation offers healthy and satisfying leisure activity, intimate
contact with the out-of-doors, opportunity to strengthen the family connection,
enjoyment and appreciation of our natural environment, cultural heritage,
employment, and economic development to local people and communities among
others.

Other examples of outdoor recreation include hiking, camping,

mountaineering, cycling, dog walking, canoeing, caving, kayaking, rafting, rock
climbing, running, sailing, skiing, sky diving, and surfing.

(Pixabay, n.d.)

How to Set FITT Goals Based on Outdoor Recreation

FITT pertains to the frequency of exercise, the target intensity, the time spent
exercising, and the type(s) of exercise undertaken.
The best way is to know your strengths and the limits of the activity. In this
case, you also have to consider
the type of outdoor activity that
you are set to do. There are
numerous outdoor activities that
you can choose from where you
can set your FITT goals and
achieve or maintain health-related
fitness.

(Pixabay, n.d.)

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 What’s More

THE LEAVE NO TRACE SEVEN PRINCIPLES

Since outdoor recreation involves natural settings like parks and wildlife, it is
also vital that we know how to conserve and protect our environment for the benefit
of all. This is also necessary for us to be able to continuously enjoy nature for a long
period.
Here are the suggested things that we must consider during outdoor
recreation activities.

1. Plan Ahead and Prepare

Successful trip planning requires knowledge of the area;
equipment, food, and clothing needed; weather conditions and trip
expectations; and the temperament and experience of your friends and
relatives who were able to visit the area. (https://www.gvsu.edu/2019)

2. Travel and Camp on Durable Surfaces

You must choose established campsites. A “hardened” site can
tolerate a relatively large amount of use. Keep away from trails and
water. Leave a clean camp and make an effort to leave it in a natural
condition. Avoid fragile areas such as wet and boggy grounds.
(https://www.gvsu.edu/2019)

3. Dispose of Waste Properly

All trash must be brought home with you (even trash from
others). Deposit solid human waste in cat holes dug 6 to 8 inches deep
at least 200 feet from water, camp, and trails. To wash your dishes,
you must carry water 200 feet away from streams or lakes. Use small
amounts of biodegradable soap. (https://www.gvsu.edu/2019)

4. Leave What You Find

Let pictures, drawings and memories compromise your
souvenirs. Objects in
nature derive much of
their beauty from their
surroundings. People
visit wildlands for
many reasons, among
them to explore
nature’s mysteries and
surprises. In short, we
have to let them be to
preserve their natural
(Pixabay, n.d.)
beauty, and for others
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 to enjoy nature’s special qualities. The cairn (picture on the left) is not
encouraged while visiting swamps, lakes, etc.
(https://www.gvsu.edu/2019)

5. Minimize campfire impacts

Gather dead woods for campfires, and it should be put out
completely anytime you are not in the camp. Before leaving the camp,
scatter unburned wood and ashes in a way that blends naturally with
the surroundings. Do not use scorched rock or dead earth, use existing
fire rings in a well-placed campsite. Thanks to your efforts, the next
party will be more likely to use a clean site.
(https://www.gvsu.edu/2019)

6. Respect Wildlife
A. Use the Thumb Trick
Make a thumbs-up, extend your arm all the way, close one eye,
and see if you can hide the animal with your thumb. Adjust your
distance until you can
hide the whole animal
with your thumb. This
means you are at a safe
distance from wildlife.
B. Observe From a Distance
Do not follow or
approach them. Use
observation areas,
platforms, and trails, and
use binoculars.
(https://www.gvsu.edu/2019)
(Pixabay, n.d.)
C. Stay out of Wildlife’s Line of Travel
Do not disturb wildlife by shouting or throwing something just to
take a proper picture. (https://www.gvsu.edu/2019)
D. Never Feed Wild Animals
Human foods and products are harmful to wildlife which disrupts
their natural feeding cycles and habits. (https://www.gvsu.edu/2019)

7. Be Considerate of Others
Be aware of your surroundings and your noise level. By
following the above-mentioned principles, all of us will be able to enjoy
peace and solitude during outdoor activities.
(https://www.gvsu.edu/2019)

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 What I Have Learned

Direction: Copy and answer the template below. Write it in your notebook.

HEAD, HEART, HANDS (3H)

Head Heart Hands
What concept did I What values did I gain? How will I apply my
learn? learning in real life?

What I Can Do

TASK 2. Directions:
1. Choose two outdoor activities that are applicable in your area.
2. Write the location (Write the address)
2. Set your FITT goals based on that outdoor activity. Copy the table below and fill in
the necessary information.
FITT PRINCIPLES
Outdoor
Location Activity Frequency Intensity Type Time
1)
2)
3)
3. Write your answers in your notebook.

Assessment

Directions: Read the following statements and identify which of the Leave No Trace
Seven Principles is being described. Write the letters only.

A. Plan Ahead and Prepare E. Minimize campfire impacts

B. Travel and Camp on Durable Surfaces F. Respect Wildlife
C. Dispose of Waste Properly G. Be Considerate of Others
D. Leave What You Find

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______ 1. Using the thumb trick to maintain a safe distance from wildlife.
______ 2. Research facts about the outdoor area that you are planning to go to.
______ 3. Camping in a hardened site.
______ 4. Cat holes to deposit human waste.
______ 5. Use existing fire rings in a well-placed campsite.
______ 6. Observing wildlife in a distance.
______ 7. Respect private property.
______ 8. Leaving rocks, shells, plants as it is.
______ 9. Pack it in, Pack it out!
______ 10. Never feed the animals.

Additional Activity

OPTIONAL TASK. Direction: Find and cut out pictures of a natural setting from
newspapers and old magazines. Paste it in your notebook and write a five-sentence
paragraph about what outdoor activity can be done in that environment, and how you
can set the FITT goals on that activity.

Answer Key What’s In Task 2

Answers may vary.

What I Know What’s New
Pretest Answers may vary.
1. D 6. A What I Have Learned
2. C 7. D Answers may vary.
3. A 8. B What I Can Do
4. C 9. D Answers may vary.
5. D 10. B Assessment
What’s In Task 1 Assess what you have
learned
1. TRUE
1. F 6. F
2. TRUE 2. A 7. G
3. B 8. D
3. TRUE 4. C 9. C
5. E 10. F
4. FALSE

5. FALSE Additional Activities

Answers may vary.

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RUBRIC FOR INDIVIDUAL WORK (REFLECTION PAPERS)

Above Meets Approaching Below

Expectations Expectations Expectations Expectations
4 points 3 points 2 points 1 point

Reflective The reflection The reflection The reflection attempts The

Thinking explains the explains the to demonstrate thinking reflection
student’s student’s thinking about learning but is does not
thinking and about his/her vague and/or unclear address the
learning learning about the personal student’s
processes, as processes. learning process. thinking
well as and/or
implications for learning.
future learning.

Analysis The reflection is The reflection is The reflection attempts The

an in-depth an analysis of the to analyze the learning reflection
analysis of the learning experience but the value does not
learning experience and of the learning to the move
experience, the the value of the student or others is beyond a
value of the derived learning to vague and/or unclear. description
derived learning self or others. of the
to self or others, learning
and the experience.
enhancement of
the student’s
appreciation for
the discipline.

Making The reflection The reflection The reflection attempts The

Connectio articulates articulates to articulate connections reflection
ns multiple connections between this learning does not
connections between this experience and content articulate
between this learning from other courses, past any
learning experience and learning experiences, or connection
experience and content from other personal goals, but the to other
content from courses, past connection is vague learning or
other courses, learning and/or unclear. experiences.
past learning, experiences,
life and/or future
experiences, goals.
and/or future
goals.
Adapted from: http://earlycollegeconference.org/wp-content/uploads/2014/12/Portfolio-
Rubric-for-Reflection.PRINT_.pdf

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References
n.d. Accessed December 16, 2021. https://pixabay.com/photos/cairn-bach-on-the-go-lonely-shaky-
1286256/.

n.d. https://pixabay.com. Accessed December 14, 2021. https://pixabay.com/photos/people-

woman-exercise-fitness-2592247/.

n.d. https://pixabay.com. Accessed December 16, 2021. https://pixabay.com/photos/nature-roe-

deer-forest-fallow-deer-2634729/.

n.d. https://pixabay.com/. Accessed December 14, 2021.

https://pixabay.com/photos/mountaineers-mountains-trail-5649828/.

n.d. https://pixabay.com/. Accessed December 14, 2021. https://pixabay.com/photos/forest-mist-

nature-trees-mystic-931706/.

2019. https://www.gvsu.edu/. September 11. Accessed December 14, 2021.

https://www.gvsu.edu/rec/outdoors/leave-no-trace-68.htm.

Webster, Don. n.d. https://opentextbc.ca/. Accessed December 14, 2021.

https://opentextbc.ca/introtourism/chapter/chapter-5-recreation/.

For inquiries or feedback, please write or call:

Department of Education – Schools Division of Negros Oriental

Kagawasan, Avenue, Daro, Dumaguete City, Negros Oriental

Tel #: (035) 225 2376 / 541 1117

Email Address: negros.oriental@deped.gov.ph
Website: lrmds.depednodis.net

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