Name of learner: _____________________________________ Score: _________

Grade Level: ____________________ Section: ________________________

Signature of Parent/Guardian: ___________________________________________

LEARNING ACTIVITY SHEET IN PHYSICAL EDUCATION 11

QUARTER 3, WEEK 5&6
My Fitness Goals

Competencies: 1. Set FITT goals based on training principles to achieve and/or maintain HRF.
PEH11FH - IIi-j-7

REVIEW
Direction: Choose the letter of the best answer. Write the chosen letter on a separate sheet of paper.
1. Which of the following is the correct meaning of FITT?
a. Frequency Intense Time Type
b. Frequency Interior Time Type
c. Frequency Intensity Time Type
d. Frequency Invisible Time Type
2. It is the ability of the heart, lungs, and blood vessels to set fuel and oxygen to the body?
a. Cardio-vascular
b. Muscular endurance
c. Flexibility
d. Muscular strength
3. An activity that prepares a muscle for work is called?
a. Cooling-down
b. Stretching
c. Meditation
d. Warm-up
4. In which principles can use the appropriate type of exercise to improve our muscle.
a. Overload
b. Progression
c. Specificity
d. Reversibility
5. Part of an exercise program when the activity is performed at the highest peak.
a. Cooling-down
b. Warm-up
c. Stretching
d. Work-out
6. What is the duration or length of a session in physical activity is called ______.
a. Frequency
b. Intensity
c. Time
d. Type
7. Any adaptation that takes place as a result of training when you stop training is called ____.
a. Progression
b. Specificity
c. Overload
d. Reversibility
8. _________ is the ability of the muscles to exert an external face or to lift a heavyweight.
a. Body Composition
b. Flexibility
c. Muscular endurance
d. Muscular strength
9. Refers to the number of times of physical activity in each week.
a. Frequency
b. Intensity
c. Time
d. Type
10. An activity requires physical effort, carried out to station and improve health and fitness is called ____.
a. Exercise
b. Sports
c. Warm-up
d. Work-out

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FACTS
The FITT Principle
THE FITT PRINCIPLE OF PHYSICAL ACTIVITY
FITT stands for Frequency, Intensity, Time, and Type
All of these principles must be taken into consideration when undertaking a training program by combining these
four elements, a person may achieve the minimum of level of fitness, or by adapting them further increasing the
intensity, a person can train to a higher level.

Frequency - How often or how many times per week you exercise. It is the number of times exercise is
undertaken in a week. The more times a person exercises the more often their body is put under stress.
Exercising between three and five times a week is the recommended amount to reach the minimum level of
fitness. Physical activity as part of your healthy, active lifestyle Top-class sportspeople have to train a lot more
frequently, often several sessions a day, but training very hard, every day, can also be harmful, even for a top-
class athlete.

Intensity - How hard you exercise (how fast you run or how much weight you lift). It is the level of difficulty of
the exercise. In cardiovascular training, working in a target zone of 60 to 80 percent of the maximum heart rate
is the level where fitness will usually increase. Your exercise intensity also depends on your level of training and
it also depends on the type of exercise you performing. Exercise intensity is described as low, moderate, or high.
For example;
● Running intensities:
Slow pace - like a turtle
Moderate pace - like a dog
Fast pace - like a horse
● Weight lifting exercise intensities: Light weights
Moderate weights Vigorous weights
When training for strength, the intensity is calculated in the same way. A person can train within the target zone
by finding the maximum weight they can lift and working to 60 to 80 percent of that weight.
Active lifestyle as the amount of weight lifted increases with training, this will add to the intensity.

Time - How long you train (the amount of time you spend exercising). It refers to how long an exercise session
lasts. 30 minutes, to include a warm-up is the recommended length of a session in order to maintain good health
and fitness.
The following are useful rules to follow in an exercise session:
1. Keep your pulse at 60 to 80 percent of its maximum for 20 minutes (the maximum can be calculated by using
this formula: 220 – your age).
2. Warming-up is not included in the 20 minutes.
3. The time begins when the pulse is at 60 percent of your maximum.

Type - The kind of exercise you choose. It refers to the variety of training a performer undertakes. If general
fitness is the aim, it can be a matter of personal preference to suit the individual. If training for a specific event
then less of a choice can be made, as the training should reflect the activity. In this instance, type links closely
with the principle of specificity.

PLANNING FOR A TRAINING 2 SESSION

SETTING PHYSICAL ACTIVITY GOALS
How can be sure to include physical activity in your daily routine?
* Set realistic fitness goals (USDA recommended a minimum of 60 minutes a day).
* Includes all sort of activity
1. Physical Education Class
2. Playing Sports
3. Household Tasks (mowing the lawn, cleaning your room)
4. School or community may offer programs that provide some variety of fun and healthful activities.
* Includes many different physical activities in your program to make it more enjoyable.
Factors that may affect your decision making includes:
1. Cost - Some activities require specialized and possibly expensive equipment.
2. Where you live - for convenience you want to do an activity that you can do locally, without spending a
lot of time travel. What type of terrain, climate, what type of activity does the region best lend itself?
3. Your level of health - some health condition has risk that need to be considered when planning a program.
4. Time and Place - build your program into your daily routine. Example: don’t schedule a jogging program
for 6:00 am if you are not a morning person.
5. Personal Safety - think about your own safety when building a program, don’t go for runs through unsafe
or dark areas.
6. Comprehensive Planning - select activities that address all five areas of health-related fitness.

BASIC PRINCIPLES OF PHYSICAL ACTIVITY PROGRAM

1. Overload - Working the body harder than it is normally worked. It builds muscular strength and contributes
to overall fitness. This achieved by increasing weight, repetitions, or sets.
2. Progression - is the gradual increase in overload necessary to achieve higher levels of fitness. As an
activity gets easier increase the number of reps, sets, or the time spent doing the activity.
3. Specificity - indicates that particular exercise and activities improve particular areas of health-related
fitness. Ex. Resistance training builds Muscular Strength and Endurance, while aerobics exercise
improves Cardio-respiratory Endurance.

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 4. Reversibility - development of muscles will take place if regular movement and execution are done, and
if activity ceases, it will be reversed. This shows that the benefits and changes achieved from overload
will last only if training continues. The training effects are lost if the training is discontinued.

3 BASIC STAGES OF A FITNESS PROGRAM

1. WARM - UP
This prepares the muscles for work. Any exercise such as walking, jogging, cycling, jumping rope, which will
raise the body temperature. Then an easy stretching of the large muscles.
2. THE WORKOUT
The part of an exercise program when the activity is performed at its highest peak.
To be effective the activity needs to follow the F.I.T.T formula.
3. COOLDOWN
It is an activity that prepares the muscles to return to a resting state.
Cooldown can be done by slowing down the activity.

ACTIVITY 1:
Direction: Identify what is being asked.
1. It refers to the ability to move a join in a full range of motion?
2. Refers to how often you do the activity each week?
3. Walking, jogging, cycling, jumping rope are exercises that will raise body temperature. In what type of fitness
program belongs?
4. This type of fitness program when the activity is performed at the highest peak is called _____?
5. It is an activity that prepares our muscles to return to the resting state is called _____?
6. This activity refers to how hard your work per session?
7. It refers to how to devote yourself to doing an activity per session.
8. It is an exercise designed to use your body weight to develop muscular strength and muscular endurance.
9. The ratio of lean tissue to fat tissue in our body is called _____?
10. The ability of the heart, lungs, and blood vessels to send fuel and oxygen to the body.

ACTIVITY 2:
Create your own fitness program using the FITT principle. Ask your family members to participate in
performing the exercise. Before you start, make sure that your cellular phone is ready to record your video.

ACTIVITY 3:
Choose the letter of the best answer. Write the chosen letter on a separate sheet of paper.
1. Any adaption that takes place as a result of training when you stop training.
a. Progression b. Overload
c. Specificity d. Reversibility
2. Is the amount of time spent participating in physical activity.
a. Frequency b. Intensity
c. Time d. Type
3. Fitness can be improved by training more than normally do.
a. Progression b. Overload
c. Specificity d. Reversibility
4. Start and gradually increase the amount of exercise and keep overloading.
a. Progression b. Overload

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 c. Reversibility d. Specificity
5. An activity that prepares the muscle for work is called____?
a. Cooling-down b. Meditation
c. Stretching d. Warm-up
6. An activity that prepares the muscle to return to a resting state.
a. Cooling-down b. Stretching
c. Warm-up d. Work-out
7. Part of an exercise program when the activity is performed at the highest peak.
a. Cooling-down b. Stretching
c. Warm-up d. Work-out
8. It is the duration or length of session of a physical activity.
a. Frequency b. Intensity
c. Time d. Type
9. The ability of the heart, blood vessels, and respiratory to supply fuel and oxygen to the muscle.
a. Body composition b. Cardiovascular
c. Flexibility d. muscular endurance
10. Ability of the muscle to exert an external force or to lift a heavyweight.
a. Body Composition b. Flexibility
c. Muscular endurance d. Muscular strength

References:
Physical Education and Health Volume 1 Learner’s Materials by Department of Education at
action@deped.gov.ph
http://slideplayer.com/slide/5297533/ The FITT Principle and what FITT stands for
https://slideplayer.com/slide/2289183/Principle of physical activity and FITT when planning a training session
https://www.google.com/search?q=vector+of+warm+up+exercise
https://www.freepik.com/free-photos-vectors/workout
https://www.pinterest.ph/pin/461196818068514274/cardiovascular
https://www.pinterest.com/pin/461196818068640351/muscular
https://philmaffetone.com/hit-helps-hurts/
https://www.freevector.com/clock
https://www.active.com/fitness/articles/how-to-calculate-your-training-heart-rate-zones
Anspaugh, David J. ET.AL. Wellness; concepts and applications (1997),USA, Mc-Graw-Hill
Salyer, Jessica The Top10 Muscular Endurance Exercise November 15, 2015.
http://www.healthline.com/health/fitness-exercise/muscular-endurance-exercise
The F.I.T.T. Principle - Here’s What You Need to Know for Great Workouts retrieved (April 23, 2016) from
https:www.verywell.com/f-I-t-t-principle-what-you-need-for-great-workout-1231593

Prepared by:

CATALINO T. MIGUEL JR.

Teacher III

Checked:

PATRIA P. ROBLES, PhD.

Assistant School Principal II
Noted:

MELBA JOY B. TALENS

School Principal II

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