Teodoro M.

Luansing College of Rosario

Namunga, Rosario, Batangas

SENIOR HIGH SCHOOL DEPARTMENT

Name of Teacher: Kimberly S. Gamboa
Subject: Physical Education and Health Reference: Core Concepts in Health
(Grade 12) Fitness, Health and Sports (H.O.P.E Vol. 1)
Physical Education and Health Vol. 1
Academic Year: 2020-2021 Author: Paul M. Insel and Walton T. Roth,
Erpelo et,al. and
Lualhati Fernando-Callo
Peter Fermin Dajime
Semester: First Topic: Health-Related Physical Fitness
Quarter: 1 Pages: 363-389, 21-23 and 102-103
Duration: 1 – 4 Weeks Module: 2

CONTENT STANDARD:
The learner demonstrates understanding of fitness and exercise in optimizing one’s health
as a habit; as requisite for physical activity assessment performance, and as a career opportunity.
PERFORMANCE STANDARD:
The learner leads fitness events with proficiency and confidence resulting in independent
pursuit and in influencing others positively.
CODE: PEH11FH-Ig-i-6 PEH11FH-Ii-j-7
I. LEARNING OBJECTIVES:
1. Define Principles of training using FITT formula
2. Adopt different Types of Training Principles.
3. Enumerate the Barriers to Physical Activity Assessment Participation and one’s diet.
4. Perform personalized fitness program
II. INTRODUCTION
Understanding the F.I.T.T. principle helps you create a workout plan that will be more
effective in reaching your fitness goals. F.I.T.T. stands for frequency, intensity, time, and type of
exercise. These are the four elements you need to think about to create workouts that fit your goals
and fitness level. Learn how the F.I.T.T. principle works.

III. DEVELOPMENT
Principles of training using FITT formula
Frequency
The first thing to set up with your workout plan is frequency how often you exercise. Your
frequency often depends on a variety of factors including the type of workout you're doing, how
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Namunga, Rosario, Batangas

hard you're working, your fitness level, and your exercise goals. In general, the exercise guidelines
set out by the American College of Sports Medicine give you a place to start when figuring out
how often to work out:
For cardio: Depending on your goal, guidelines recommend moderate exercise five or more days
a week or intense cardio three days a week to improve your health. If you want to lose weight,
you'll want to work up to more frequent workouts, often up to six or more days a week.

For strength training: The recommended frequency is two to three non-consecutive days a week
(at least one to two days between sessions). Your frequency, however, will often depend on the
workouts you're doing, because you want to work your muscles at least two times a week. If you
do a split routine, like upper body one day and lower body the next, your workouts will be more
frequent than total body workouts.

Intensity
Intensity has to do with how hard you work during exercise. How you can change the intensity
depends on the type of workout you're doing.

For cardio: For cardio, you will usually monitor intensity by heart rate, perceived exertion, the
talk test, a heart rate monitor, or a combination of those measures. The general recommendation is
to work at a moderate intensity for steady-state workouts. Interval training is done at a high
intensity for a shorter period of time. It's a good idea to have a mixture of low, medium, and high-
intensity cardio exercises so you stimulate different energy systems and avoid overtraining.

For strength training: Monitoring the intensity of strength training involves a different set of
parameters. Your intensity is made up of the exercises you do, the amount of weight you lift, and
the number of reps and sets you do. The intensity can change based on your goals. If you are a
beginner looking to build muscle stability and endurance, use a lighter weight and do fewer sets
with high repetitions: two or three sets of 12 to 20 reps. If your goal is to grow muscle, do a higher
number of sets with a moderate amount of repetitions (for instance, four sets of 10 to 12 reps each).
If you want to build strength, use heavy weights to do a more set with fewer reps (five sets of three
reps each, for example).

Time
The next element of your workout plan is how long you exercise during each session. There isn't
one set rule for how long you should exercise, and it will typically depend on your fitness level
and the type of workout you're doing.

For cardio: The exercise guidelines suggest 30 to 60 minutes of cardio but the duration of your
workout depends on what you're doing.1 If you're a beginner, you might start with a workout of
15 to 20 minutes. If you're doing steady-state cardio, such as going for a run or getting on a cardio
machine, you might exercise for 30 to 60 minutes. If you're doing interval training and working at
a very high intensity, your workout will be shorter, around 20 to 30 minutes. Having a variety of
workouts of different intensities and durations will give you a solid, balanced cardio program.
 Teodoro M. Luansing College of Rosario
Namunga, Rosario, Batangas

For strength training: How long you lift weights depends on the type of workout you're doing
and your schedule. For example, a total body workout could take up to an hour, whereas a split
routine could take less time because you're working fewer muscle groups

Type
The type of exercise you do is the last part of the F.I.T.T. principle and an easy one to manipulate
to avoid overuse injuries or weight loss plateaus.

For cardio exercise: Cardio is easy to change, since any activity that gets your heart rate up counts.
Running, walking, cycling, dancing, and the elliptical trainer are some of the wide variety of
activities you can choose. Having more than one go-to cardio activity is the best way to reduce
boredom, and your body needs variability along with progressive overload.

For strength training: Strength training workouts can also offer variety. They include any
exercise where you're using some type of resistance (bands, dumbbells, machines, etc.) to work
your muscles. Bodyweight exercises can also be considered a form of strength training. You can
easily change the type of strength workouts you do, from total body training to adding things like
supersets or pyramid training to liven things up.

FIIT Principle Table

F Frequency of Exercise How Often Beginner 3-5 days per week
Moderate to High 5-7 days per week
I Intensity of Exercise How Hard Beginner Less than 145 BPM
Moderate to High 145-186 BPM
T Time of Exercise How Long Beginner 20-30 minutes
Moderate to High 30-60 minutes
T Type of Exercise Which Exercises A continuous activity that is aerobic
(Requires Oxygen)
According to WHO, Intensity refers to the rate at which the activity is being performed or
the magnitude of the effort required to perform an activity or exercise.
It can be thought of "How hard a person works to do the activity".
The intensity of different forms of physical activity varies between people. The intensity
of physical activity depends on an individual’s previous exercise experience and their

Heart Rate Percentages

Age MHR 50% 60% 70% 80% 90%
11 209 147 160 172 185 197
12 208 146 159 171 183 196
13 207 146 158 170 182 194
14 206 146 158 170 182 194
15 205 139 152 175 178 192
16 204 138 151 164 178 191
17 203 138 151 164 177 190
18 202 137 150 163 176 190
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Namunga, Rosario, Batangas

relative level of fitness. Consequently, the examples given below are provided as a guide only and
will vary between individuals.

Moderate-Intensity Physical Activity Moderate-Intensity Physical Activity

(approx. 3-6 METs) (approx. > 6 METs)

Requires a moderate amount of effort and Requires a large amount of effort and causes
noticeably accelerates the Heart rate. rapid breathing and a substantial increase in
Heart rate.
Examples of Moderate-intense exercise Examples of vigorous-intense exercise
include: include:
Brisk walking Running
Dancing Walking/uphill brisk walking
Gardening Fast cycling
Domestic chores Aerobic
Hunting and gathering Swimming
Active involvement in recreational activity and Competitive sports
sports with children and domestic animals
Repair or Building task Heavy shoveling or digging
Carrying or moving an object <20kg Carrying or moving an object >20kg

Metabolic Equivalents (METs) are commonly used to express the intensity of physical
activities. MET is the ratio of a person's working metabolic rate relative to their resting metabolic
rate. One MET is defined as the energy cost of sitting quietly and is equivalent to a caloric
consumption of 1kcal/kg/hour. It is estimated that compared with sitting quietly, a person's caloric
consumption is three to six times higher when being moderately active (3-6 METs) and more than
six times higher when being vigorously active (>6 METs)

In order to get the most out of your training, you must follow some basic simple training
principles which are overload, specificity, reversibility, and variance. Overload means we must put
our bodies under more stress than normal in order for adaptive changes to be made. Specificity
relates to ensuring the training done is specific to the sport or activity. Reversibility means if you
don’t keep it up you will lose it and variance relates to varying the training activities.

Four Principles of Training

Overload
In order to progress and improve our fitness, we have to put our bodies under additional
stress. Applying this training principles will cause long-term adaptations, enabling our bodies to
work more efficiently to cope with this higher level of performance. Overloading can be achieved
by following the acronym FITT:
• Frequency: Increasing the number of times you train per week
• Intensity: Increasing the difficulty of the exercise you do. For example, running at 12 km/h
instead of 10 or increasing the weight you are squatting with.
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Namunga, Rosario, Batangas

• Time: Increasing the length of time that you are training for each session. For example, cycling
for 45 minutes instead of 30.
• Type: Increase the difficulty of the training you are doing. For example, progress from walking
to running.

Specificity
This principle relates to the type of training that you do. It should be specific to you and
your sport. You should train the energy system which you use predominantly (i.e. don’t run 5,000
meters in training if you’re a sprinter!) and the fitness and skill components most important to your
sport, for example, agility, balance or muscular endurance.
Another example is to swim a lot in training then expecting your running to improve
significantly. Your general fitness will improve so therefore your running may also improve, not
nowhere near as much as if you focus son on running instead of swimming. You should also test
the components which are important in your sport to see your strengths and weaknesses. With this
information, you can focus on improving your weak points.

Reversibility
Use it or lose it! Basically, if you stop training then the improvements you have made will
be reversed. So if you are ill or have a holiday and do not train for a period of time (even as little
as a week) you may not be able to resume training at the point where you left off.

Variance
Try to vary your training, to keep you interested and to give your body a different challenge.
Remember a change is as good as a rest. Many professional athletes will play a completely different
sport in-between their main season, to keep their fitness up whilst still having a rest! A training
method is the form of exercise you select to improve your fitness. The training method selected
has a significant impact on training outcomes. Training must be relevant to your goals; this refers
to the training principle of specificity. Those interested in improving strength and power may use
weight or plyometric training whereas someone wanting to improve their cardiovascular fitness
may use continuous, fartlek or interval training.

Training methods to improve speed, strength, and power

Resistance training
This training method improves strength, power or muscular endurance. The area of fitness
developed is determined by the resistance, repetitions, and sets performed. Resistance training can
be performed using dumbbells, barbells, resistance machines, pulleys, body weight or equipment
such as kettlebells, resistance bands or sandbags.
A performer completes a specific number of repetitions and sets depending on their goals.
The intensity of weight training can be calculated through working out your one max rep and then
working at a percentage of their one max rep.
• To develop strength and power, an individual will perform 3-5 sets of 3-5 reps at 85-95 % of their
1 rep max rep
• To develop muscular hypertrophy (increased muscle size and strength) an individual will perform
3-5 sets of 8-12 reps at 70-80 % 1 rep max 8
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Namunga, Rosario, Batangas

• To develop muscular endurance, an individual will perform 2-3 sets of 12-20 reps at
approximately 60 % of their 1 rep max

The idea of resistance training is to contract a muscle against a resistance. The exercises
selected must relate to the muscle groups used in sport and your training goals. A sprint cyclist, for
example, would focus on strength training in their leg muscles. Often, 6-8 exercises are performed,
starting with compound (large) exercises
such as the squat, deadlift or bent over rows
and finishing with isolation (small) exercises
such as bicep curls or lateral raises.
Example of a whole-body muscular
hypertrophy training session. Perform 3 sets
of 10 repetitions of the following exercises
with 2 minutes rest in between sets.
• Squat
• Chest press
• Lunge
• Bent over row
• Shoulder press
• Bicep curl
• Leg extension

Plyometric training
Plyometric training is used to increase power (strength x speed) and strength, this translates
to higher jumps and faster sprint times. It typically
involves bounding, hopping or jumping style exercises
but can include medicine ball work or box work.
Plyometric training involves an eccentric (lowering and
landing) contraction where muscles lengthen under
tension (downward phase of a squat) followed by a
concentric contraction, where muscles shorten under
tension (upwards phase of a squat).
The eccentric phase, or landing phases, involves
the pre-loading of the agonist muscle, the concentric
phase, or take-off phase, uses the stored energy to
increase the force of movement, resulting in a more
powerful contraction. This type of training is very
demanding on the body, usually, 3-5 sets of 3-5
repetitions are performed. Read more on plyometric
training
 Teodoro M. Luansing College of Rosario
Namunga, Rosario, Batangas

Training methods to improve cardiovascular fitness and muscular endurance

Continuous training
Involves low-intensity exercise for long periods of time
without a rest or break. A performer normally performs
continuous training for a minimum of 20 minutes in their aerobic
training zone (60-80 % of heart rate max). An example
continuous training workout could be a 30-minute run at 60 %
heart rate max. Adjusting the pace or effort of the activity can
vary the exercise intensity, for example instead of running at 60
% heart rate max, increase to 70 %.

Fartlek training
Fartlek is a Swedish word for speed play and is a form of continuous training during which
the speed or terrain of the activity is varied so
that both aerobic and anaerobic energy
systems are stressed. This could involve
periods of sprinting, jogging or walking or
could include uphill, downhill and flat
running. Due to the nature of the different
intensities, this type of training is useful for
improving cardiovascular fitness, muscular
endurance, speed, recovery times and lactate
threshold (the amount of lactate acid you can
tolerate). This is often a more demanding form
of training compared to continuous training
due to the higher intensities. Example of
fartlek training sessions:
• 5-minute jog to warm up
• Sprint for 30 seconds
• Jog for 90 seconds
• Run approx. 75 % for 50 seconds
• Jog for 90 seconds
• Repeat 6 times

Interval training
Involves periods of exercise or work followed by
periods of rest. It is effective at improving cardiovascular
fitness, muscular endurance, speed, recovery times and
lactate threshold. Typically, interval training involves a
work-rest ratio of 1-2, for example, exercising for 30
seconds, resting for one minute. The length of work periods
and rest is dependent on your intended outcome.
An example interval training workout:
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Namunga, Rosario, Batangas

• 30 seconds hard
• 1-minute active res
• Complete 10 rounds

Circuit training
This involves a series of exercises, known as stations, being performed one after the other.
Typically, circuit training involves 8-10 stations performed for a certain number of repetitions or
time. When planning a circuit, it is important to vary the muscle group you work and think about
the number of repetitions or time spent on each station. A circuit can be designed to develop any
aspect of fitness but tends to be used for general body conditioning.
An example training session
• Complete the following exercises for 40 seconds
with 20 seconds rest. Complete 2-4 laps
• Bodyweight squats
• Press-ups
• Plank
• Star jumps
• Lunges
• Plank press
• Back extensions
• Mountain climbers

Barrier to Physical Activity Assessment

Lack of time
Identify available time slots. Monitor your daily activities for one week. Identify at least
five 30-minute time slots you could use for physical activity. Add physical activity to your daily
routine. For example, walk or ride your bike to work or shopping, organize school activities around
physical activity, walk the dog, take the stairs, exercise while you watch TV, park farther away
from your destination, etc. Select activities, such as walking, jogging, or stair climbing that you
can do based on the time that you have available (e.g., 5 minutes, 10 minutes, 20 minutes). Take
advantage of work physical activity facilities and/or programs. Hold walking meetings and
conference calls if possible. During phone calls try to stand, stretch, or move and walk around
some, if possible.

Social support
Explain your interest in physical activity to friends and family. Ask them to support your
efforts. Invite friends and family members to exercise with you. Plan social activities involving
exercise. Develop new friendships with physically active people. Join a gym or group, such as the
YMCA or a hiking.

Lack of energy
Schedule physical activity for times in the day or week when you feel energetic. Convince
yourself that if you give it a chance, physical activity will increase your energy level; then, try it.
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Namunga, Rosario, Batangas

Lack of motivation
Planning ahead of time for physical activity a regular part of your daily or weekly schedule
and write it on your calendar. Invite a friend to exercise with you on a regular basis and write it on
both your calendars. Join an exercise group or class.

Fear of injury
Learn how to warm up and cool down to prevent injury. Learn how to exercise
appropriately considering your age, fitness level, skill level, and health status. Choose activities
involving minimum risk.

Lack of skill
Select activities that don’t require new skills, such as walking, climbing stairs, or jogging.
Take a class to develop new skills.

High costs and lack of facilities

Select activities that require minimal facilities or equipment, such as walking, jogging,
jumping rope, or calisthenics. Identify inexpensive, convenient resources available in your
community (community education programs, park and recreation programs, worksite programs,
etc.).

Weather conditions
Develop a set of regular activities that are always available regardless of weather (indoor
cycling, aerobic dance, indoor swimming, calisthenics, stair climbing, rope skipping, mall walking,
dancing, etc.)

Consider Nutritional Preparation

Ensure you are well nourished on the day of testing. Where possible, consume a high
carbohydrate diet in the 24 hours prior to the testing sessions (such as pasta, potatoes, cereals, toast,
fruit etc.). In the two hours before completing the tests do not consume a heavy meal; however,
you are strongly advised to have eaten some food in the four hours preceding testing. Caffeine
products (such as coffee, cola or tea) should be avoided on the day of testing. Alcoholic beverages
and tobacco products should be avoided 24 hours prior 9 to testing. Ensure you are fully hydrated,
particularly in hot conditions. Drink regularly in the days leading up to the test, particularly in the
12 hours prior to testing. Top up body fluids by drinking water regularly throughout the testing
session. Continue to consume adequate fluids following exercise to replace any fluids lost during
testing.

Physical Preparation
Avoid heavy strenuous exercise for the 24 hours prior to testing. Do not exercise at all on
the day of testing to ensure you are well rested. Wear appropriate clothing for the conditions (e.g.
shorts/track pants and t shirt/singlet/sports top) and non-slip athletic footwear with laces securely
fastened. Remove restrictive jewelry, watches, bracelets or hanging earrings that may get caught
in equipment. Do not participate in the testing if you are suffering any injury or illness that is likely
to worsen as a result of participation or you are unwell/not in good general health. Be sure to
warmup prior to the commencement of testing. Cool down appropriately. Do not sit or lie down
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Namunga, Rosario, Batangas

immediately following maximal exercise. Following completion of testing continue moderate-to

light aerobic activity (jog or walk) for 5 minutes followed by some light stretching of both the
upper and lower body.